Yes, Soup for you! Benefits of soup for weight loss

Katherine Isacks, MPS, RDN Registered Dietitian

It's chilly outside and all you want for dinner is a nice warm bowl of soup. Learn the benefits of soup for weight loss and 3 major ways to elevate your soup's nutritional value.

3 major ways you can increase the nutritional value of your soup

Yes! Soup can be nutritious and weight-friendly, especially when loaded with vegetables, beans, legumes, and whole grains. Soup is very satisfying due to the warm liquid and filling when it contains high-fiber ingredients.

1. Stock-the nourishing base

Stock is the basic building block of soup. If you cook meat, poultry, or fish at home, then you can use the bones along with a few vegetables and herbs to make your own stock. It simply requires time- simmering for a few hours to bring out the flavor of the ingredients.

It is convenient to buy stock if you don't cook at home very often. However, if you routinely buy rotisserie chicken, you can easily make your own chicken stock. After picking off as much meat as desired, throw the bones (not the skin) in a stockpot, cover with water, and bring to a boil. Add two carrots, one-half onion, and two stalks of celery. Simmer uncovered for about 2-3 hours.

2. Add legumes for a fiber and nutrition boost

Adding legumes (dried beans, peas, and lentils) will add fiber as well as protein, vitamins, and minerals. Celebrate these gems and spotlight them in your soups. You will get loads of nutrition in a soup that keeps you satisfied for hours.

3. Curb the sodium

Soup will be modest in sodium if you use homemade stock, unprocessed meat, fish, or poultry, and add minimal salt to the simmering soup. If you use packaged broth or stock, then choose no-sodium or reduced-sodium types. The "Dietary Guidelines for Americans" recommend limiting sodium to 2,300 mg per day.

Low-calorie soups from our MyNetDiary Premium recipe collection

Lean Green Chili
This cozy and satisfying chili is simple to make with only 10 ingredients and 15-minute prep time. It offers 22 grams of protein at a mere 222 calories per serving.

Vegan Tomato Barley Bean Soup
A comforting, tomato-based soup, rich in beans, barley, and spinach that offers plenty of fiber and nutritional value at only 244 calories per serving.

Slow Cooker Beef & Barley Soup
This set-it-and-forget-it soup will be waiting for you at the end of the day. It is rich-tasting, but better for you, offering 29 grams of lean protein and 295 calories per serving.

Easy Vegan Lentil Soup
A nourishing soup that is flavored with hints of garlic, cumin, and lemon. It boasts 8 grams of fiber at a mere 244 calories per serving.