Soups are one of the finest options to pamper oneself when the temperature is dropping outside. It can be highly tempting to pick junk food options when its cold, but what we fail to understand is that, during winters, its even more important to add nourishing foods to protect oneself from various infections. Also, its not very difficult to put together a few ingredients in a pot with water and bring it to boil and top it with some natural flavors.

When we say soups – we are only talking about the real-home made soups and not those made from the packets which are processed. We also recommend not to blend as this can remove the fiber and to eat whole soups with the broth to get maximum nourishment.

A simple guide to make a nutritious home made soup is here – The 1:2:3:4 formula!!! 

1 item from the protein group – This can be few dices of paneer, egg whites, chicken, sprouts, boiled pulses like kidney beans, chickpeas, black channa, lobia,  fish etc. This may need to be precooked and then added to the vegetable broth.
Portions: About 60-70 grams per serving.

2 items from the healthy fat group – 1 item from the seed and nut group such as chia seeds, flax seeds,  pumpkin seeds, chopped almonds/almond flour etc. and 1 more from the healthy filtered oil category such as olive oil, coconut oil, ghee etc. This can be added just before serving.
Portions: Just about 20-25 grams per serving

3 items from the vegetable group – This should be the most filling option. Include at least 1 type of green leafy vegetable such as spinach, kale, parsley, lettuce etc., 1 colorful vegetable such as red bell peppers, purple cabbage, tomatoes, pumpkin etc. and 1 water or fiber based vegetable such as broccoli, bottle gourd, chayote, beans etc. Boil them together in a pot until crunchy. Do not overcook to retain maximum fiber.
Portions: 130-180 grams per serving

4 items from the herbs and spices group – These are important as they add medicinal properties and a lot of natural flavors. At least 4 of these can be added to enhance the natural flavors of the soups.These can be cinnamon powder, ginger, garlic, turmeric powder, coriander, cumin seeds, pepper, basil leaves, thyme or bay leaves, asafoetida etc. This can be added just before serving.
Portions: Based on taste

Note: If you feel you need it a little more filling, you can opt to add 1-2 tbsp of boiled quinoa, boiled red rice, millets, wheat noodles/pasta etc. 

Homemade soups are extremely filling, power packed and yet light on the digestive system. They pump up the nutritional dose due to its multiple combination of food groups. All it needs is the mental acceptability to shift to soups instead of eating heavy meals all the time. This can be a great way to incorporate the habit of  eating light dinner.

This season, indulge in warm and delicious soups!!!