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November 07, 2018
A MEAL SOUP IN 3 EASY STEPS! | By Hubert Cormier
Ah, it’s November! The days are getting colder and colder, and the comforting soups are back in force on our Pinterest boards and in our Instagram news feed (psst, share your creations with me by putting #econofitness, I want to see everything!
). Quick to cook and ideal to bring in a lunch, we love them! But is soup really enough to serve as a complete meal when you train daily? Yes… as long as you add the right ingredients to make it sustaining enough!
🥣 Zoom on the three steps to follow for a successful meal soup (see a recipe idea here
Vegetables are low in calories, but high in fibre and vitamins! Use them in large quantities in your soups. Carrot, cauliflower, celery, squash, broccoli, spinach, mushrooms, the possibilities are endless!
To save time, use frozen spaghetti vegetables that are as nutritious as fresh vegetables, but don’t need to be rinsed, peeled, and cut. We like them because we save time and money.
Take advantage of discounts and choose seasonal vegetables! Root vegetables are inexpensive and provide a smooth texture in creams and soups. Don’t forget to visit the discounted vegetables section. Although these are sometimes a little wilted, once cooked in your soup, they will have the same taste and health benefits for only a fraction of the price. It would be crazy not to take advantage of it!profiter!
''Just before serving, garnish your soup with a dash of milk
or a dumpling of plain Greek yogurt. If you have vegetable soup,
go ahead with the addition of a few cubes of light mozzarella cheese
for a few extra grams of protein (and great taste)!''
For a soup that will keep you full for several hours, it’s important to have enough calories and fibre. Remember, this is a meal after all! Feel free to enhance it with the addition of small pasta, lentils, cooked brown or wild rice, potato cubes, or pearl barley.
These are inexpensive and very convenient foods to keep on hand in the pantry. As a bonus, cooked potatoes and rice offer a superb creamy effect when ground into a soup.
Lack of protein is often the biggest problem with meal soups, especially after intense workouts. It’s crucial to find a way to add enough. Ideally, there should be between 20 and 30 grams of protein in every meal.
For a quick addition of protein, add boneless chicken leftovers to your soup or thinly sliced fondue meat that will cook in just a few minutes directly in the broth. You also have the great option of including frozen edamame beans that go great with Asian-style soups and contain about 10 grams of protein per 125‑millilitre serving (½ cup).
For a low-cost protein dose, prioritize canned legumes (lentils, chickpeas, white beans, red beans, and black beans) that you will add at the last moment. Simply adding a 540‑millilitre can of lentils, rinsed and drained, to a soup (for 4 servings) will add about 7 grams of protein per serving to your dish! Not bad, hey?
🥣 Need ideas to make your soup meal? Check out this perfect recipe for Creamy Fall-Flavoured Meal Soup.
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