Satiating Soups

By Lauren Wills, Manager of Essential Eating

As the weather gets colder, many of us are swapping out salads for a bowl of soup to warm us up on cold days. Homemade soups can be cost effective and easy to make. Soups are a great way to get creative in the kitchen and use up any extra ingredients you may have on hand! Adapted from


Soups: Step by Step

  • Start with the Stock: You can use a pre-made stock as your soup base or make your own. To make your own, simply fill a pot with water, add any vegetables, bones, or herbs/spices you have on hand, bring to a boil and then simmer. Strain the stock and store in the fridge until you are ready to make soup!

  • Add lots of Vegetables: You can use any combination of fresh, frozen, or canned vegetables for your soup. Add fresh or frozen vegetables to the soup at the beginning, and wait until the end of cooking to add canned vegetables and leafy greens, to prevent them from becoming mushy.

  • Pack it with Protein: Uncooked meat should be added towards the beginning to allow adequate time to cook. Canned lentils, chickpeas, and beans can be add- ed at the end of cooking, where as dried chickpeas and beans take longer to cook and should made ahead of time

  • Round out your soup with Grains: Add uncooked grains like rice, barley, or pasta at the beginning and only add cooked grains to your soup just before serving. Keep in mind that grains can soak up liquid in a soup, so be sure to add a bit of extra stock or water.

​​​Make your soup extra tasty with these tips!

  1. Add milk when your soup is almost done cooking to add extra protein and a creamy flavour. Remember: don’t bring milk to a boil as it can curdle.

  2. Reduce fat by swapping out heavy cream in your recipe for canned evaporated milk.

  3. Give your soup an extra creamy texture by pureeing it!

  4. Reduce sodium by using garlic powder and onion instead of garlic and onion salts.

  5. Add extra flavour by adding a spoonful of pesto to your bowl of soup before serving.

  6. Garnish soup with crumbled whole grain crackers for some crunch

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