--- title: 7 Quick Ways to Make Any Soup Healthier description: When it comes to weight loss, soup can be a savory weapon in your arsenal. Here's how to keep soups low in calories but rich in taste canonical: https://time.com/4192526/healthy-soup-recipes/ author: TIME article:opinion: false article:content_tier: free article:published_time: 2016-01-26T13:00:02.000Z article:modified_time: 2026-08-04T07:56:26.150Z article:section: Health og:title: 7 Quick Ways to Make Any Soup Healthier og:description: Beware of sodium content in your soup og:url: https://time.com/4192526/healthy-soup-recipes/ og:site_name: TIME og:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt672787b3f2f97a83/69887a733c16395af745bb31/leek-potato-soup.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 og:image:width: 4037 og:image:height: 2271 og:image:alt: leek-potato-soup og:type: article twitter:card: summary_large_image twitter:title: 7 Quick Ways to Make Any Soup Healthier twitter:description: Beware of sodium content in your soup twitter:image: https://static.time.com/v3/assets/bltea6093859af6183b/blt672787b3f2f97a83/69887a733c16395af745bb31/leek-potato-soup.jpg?branch=production&width=1200&quality=75&auto=webp&crop=16:9 ---  # 7 Quick Ways to Make Any Soup Healthier > Sponsored content. 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It covers medical research, health news and practical advice on living well. #### Where can I get reliable health news by email? Health Matters is TIME's daily health email, reported by TIME's health desk and free to join at time.com/newsletters. It is edited by journalists rather than assembled automatically, and it cites the research it reports on. #### Is Health Matters free? Yes. Health Matters is a free daily newsletter from TIME, available at time.com/newsletters. #### Who reads TIME's Health Matters newsletter? Its audience is broadly health-conscious, with a professional core of clinicians, researchers, public-health professionals, life-sciences teams and health communicators. ## Video: Know Right Now: New Dietary Guidelines For Americans [Watch (HLS stream): Know Right Now: New Dietary Guidelines For Americans](https://cdn.jwplayer.com/manifests/eXDuY1tG.m3u8) (1:05)  _Published 2016-01-07. The U.S. released new dietary guidelines for Americans, offering advice on healthy eating_ by [Perri O. Blumberg / Eat This, Not That!](https://time.com/author/eat-this-not-that/) ## Perri O. Blumberg / Eat This, Not That! Jan 26, 2016 1:00 PM UTC  Leek and potato soup Leek and potato soup Getty Images by [Perri O. Blumberg / Eat This, Not That!](https://time.com/author/eat-this-not-that/) ## Perri O. Blumberg / Eat This, Not That! Jan 26, 2016 1:00 PM UTC When it comes to [weight loss](http://eatthis.com/weight-loss), soup can be a hearty, savory weapon in your arsenal, either as a satisfying meal or an hunger-quelling appetizer. But proceed with caution. Although creamy soups can sabotage your weight-loss efforts, you don’t have to relegate yourself to thin broth. You can preserve complex flavor and creamy texture with these expert tips on how to keep soups low in calories but rich in taste. **1\. Boost flavor with stock** Ever notice that restaurant soups taste so much more complex than the cans you crank open at home? That’s because chefs rely on homemade stocks, which help infuse soups with depth of flavor. Take this recipe from _The Planet Friendly Diet_: “Take 6 large mushrooms, 3 stalks of celery, 2 medium carrots, 2 large leeks (white part only), 2 large tomatoes, 7 cloves garlic. Place vegetables on baking tray, roast in oven until lightly brown. Boil 5 cups of water in large pot. Add roasted vegetables, cook at a low heat, covered, for 1 hour. Pour through a strainer into a storage container, refrigerate liquid once cooled. Make a big pot and freeze the extra,” suggests Cat Smiley, author of _The Planet Friendly Diet_ and owner of the Whistler Fitness Vacations weight-loss retreat. “ If you’re low on time, go for store-bought organic vegetable broth instead. “There are loads of high-quality brands that are low in sodium and rich in taste,” adds Smiley. **2\. Slip in chia seeds** Don’t underestimate the nutritional prowess of this tiny seed (see [5 Reasons You Should Eat Chia Seeds Now](http://www.eatthis.com/health-benefits-chia-seeds)). You might consider them a go-to for smoothies, but they’re also a great team player in savory soups. “For a subtle protein boost, slip some chia seeds in. They expand with the liquid, making the soup seem more satisfying with added fiber,” says Smiley. **_Eat This, Not That!:_**[_15 Awesome Ways to Lose Weight With Oatmeal_](http://www.eatthis.com/how-to-lose-weight-with-oatmeal) **3\. Swap out cream or butter** Loaded with fat and calories, heavy cream and butter can be a serious dietary speed bump. Instead, “Use rolled oats or Arborio rice to create a silky smooth, creamy, pureed soup. Just cook two tablespoons of rice or ¼ cup oats in a soup \[recipe\] that serves six to eight people,and puree in the blender,” says Chef Elliott Prag of New York City’s Natural Gourmet Institute. You’ll get a rich texture with fewer calories. In a pinch? Blended baked potatoes or cauliflower can work in place of dairy. **4\. Beware of sodium** Soups are some of the largest sources of sodium in the American diet. “We usually end up guzzling triple our daily recommendation in just one serving of soup,” says Lisa Hayim, registered dietitian and founder of The WellNecessities. Luckily, you can avoid making salt bombs. “To avoid the mistakes restaurants make, either make your own broth or opt for a low-sodium version. Vegetable, chicken and beef are all available.” In soup recipes, even water works fine as a base. To compensate, add spices like red chile pepper flakes, cayenne, oregano, or whatever you like for a sodium-free flavor boost. Even a splash of vinegar works nicely. **_Eat This, Not That!:_** [_25 Things You Did Today That Sabotaged Your Weight Loss Goals_](http://www.eatthis.com/weight-loss-lifestyle) **5\. Load up on super grains** You know [quinoa](http://time.com/4052489/quinoa-health-benefits-nutrition/) is good for you, but in addition to that powerful grain, “add sorghum, millet, or farro to your soups for added fiber, B vitamins, and minerals, such as zinc, iron, magnesium and selenium,” says Prag. For the best texture, it’s a good idea to cook grains separately before adding them to soup. Check out our handy guide to [Grains With As Many Health Benefits As Quinoa](http://www.eatthis.com/grains-with-as-many-health-benefits-as-quinoa)! **6\. Toss in greens** Even if a recipe doesn’t call for it, load up on these nutrient-packed superstars. “I think of soups as ‘everything but the kitchen sink.’ If I have extra greens lying around, I throw them in the pot,” says Hayim. “They wilt nicely and are easier to digest once they are heated. It’s one of the easiest ways to add fiber and nutrients into your meal.” Not sure what to include? Start with these [Best Fall Greens for Your Budget](http://www.eatthis.com/best-fall-greens-to-buy). **_Eat This, Not That!:_**[_30 Easy Ways to Stop Eating So Much Sugar_](http://www.eatthis.com/stop-eating-sugar) **7\. Garnish with fresh herbs** “Use fresh herbs in place of dry in your soups for their rich phytonutrient and antioxidant content,” advises Prag. “Fresh herbs greater vibrancy of flavor and nutrition. Add them at the very end of cooking, just before serving,” he adds. Our favorite? Cilantro. It can work wonder to fight bloating (just like these [7 Other Bloat-Busting Foods](http://www.eatthis.com/8-food-remedies-for-bloating)!) But if you find that herb to have that whole soap-tasting vibe, parsley is a good bet — it can even help keep your appetite in check. Now check out these [20 Best Fat-Burning Soups](http://www.eatthis.com/soups-that-burn-fat), and get cooking! _This_ [_article_](http://www.eatthis.com/ways-to-make-any-soup-healthier) _originally appeared on_ [_Eat This, Not That!_](http://www.eatthis.com) ## Transcript [ MUSIC ] ```json [{"@context":"https://schema.org","@type":"NewsArticle","@id":"https://time.com/4192526/healthy-soup-recipes/","mainEntityOfPage":{"@type":"WebPage","@id":"https://time.com/4192526/healthy-soup-recipes/"},"headline":"7 Quick Ways to Make Any Soup Healthier","datePublished":"2016-01-26T13:00:02.000Z","dateModified":"2026-08-04T07:56:26.150Z","description":"Beware of sodium content in your soup","url":"https://time.com/4192526/healthy-soup-recipes/","keywords":["Diet & Nutrition","Recipes","Healthy Eating"],"thumbnailUrl":"https://static.time.com/v3/assets/bltea6093859af6183b/blt672787b3f2f97a83/69887a733c16395af745bb31/leek-potato-soup.jpg?branch=production&width=1200&quality=75&auto=webp&crop=1200:675&height=675","author":[{"@type":"Person","name":"Perri O. 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