We have found a way to make your soup truly satisfying

Most of us are stuck in isolation, but the bone-chilling cold enters us into homes as well.

The easy and healthy solution to this is soup, but many avoid it because it just does not satisfy them.

Well, we found a solution

Walla!

health

19/01/2022

Wednesday, 19 January, 2022, 06:56 Updated: 08:37

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Soup is the perfect food for the winter - it is warm, nutritious, and one pot can hold long days.

The only problem is, well - it's just not satisfying enough.

Certainly not in such crazy corona days where we all mostly want to be comforted with carbs.

Well we have found a solution - here are 5 toppings that will make your soup more nutritious, satisfying, comforting and pampering.

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To the full article

The classic - homemade croutons

Let's start with the classic - soup with croutons.

If you want to upgrade the classic croutons and add more nutritional value to them: Try making croutons yourself at a wholemeal bread house.

Consumption of wholemeal flour reduces the risk of mortality and morbidity from diseases including atherosclerosis, heart disease, various types of cancer, diabetes, hypertension and obesity.

All good.

Pumpkin soup with croutons (Photo: ShutterStock)

To make wholemeal croutons - take a loaf of bread made from 100% wholemeal flour (you can use whole wheat, spelled, rye…) and cut it into cubes, place the bread on a tray in an oven lined with baking paper and pour over a third of a cup of olive oil and spices of your choice (salt , Pepper, herbs, crystalline garlic and more).

Bake the croutons at 180 degrees for about 15 minutes or until golden and crispy.

It is recommended to turn the croutons in the middle of baking so that they are baked on all sides evenly.

2. The thickener - oats

If you’ve ever tried to make soup thicker, you’ve probably used flour, cornflour or bread crumbs.

But here's a more nutritious idea - thicken your soup with oatmeal.

Oatmeal is a whole grain that is a source of vitamins, minerals, antioxidants and is especially rich in dietary fiber.

Adding dietary fiber to your daily diet may help maintain postprandial sugar levels, lower bad cholesterol, promote a feeling of satiety and regulate digestive activity.

Thick soup is always more fun.

Bowl of orange soup (Photo: Giphy)

In order to thicken the soup using oatmeal, it is recommended to grind it (otherwise it will have a bit of porridge texture, not that there is anything wrong with it, it's just a matter of taste).

This can be done beforehand, by grinding in a spice grinder or food processor, or alternatively - if you plan to grind your soup anyway, add it to the rest of the ingredients just before the grinding step.

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3. Protein - yogurt, feta, egg or tofu

According to the guidelines of the Ministry of Health, the recommended daily intake of protein for adults is 0.8 - 1.5 grams of protein per kilogram of body weight, depending on kidney function and metabolism.

Not only can adding a protein source to soup help us meet our daily protein intake, it can also make it a more satisfying meal, and on the way to upgrading the taste on several levels.

If it works in ramen, it will work in any soup.

Ramen (Photo: ShutterStock)

If you like your soup thick and creamy, try adding a few tablespoons of yogurt or crumble feta or Bulgarian cheese over it.

Another way is to add a hard or poached egg to the soup.

And for a protein and vegan addition, add a few cubes of tofu to the soup - you can do this directly from the package or alternatively roast them in the oven or fry them slightly in a pan for a crispy texture.

4. Saturating (fat) - almonds, seeds and nuts

Fat slows the rate of gastric emptying and thus makes every meal satisfying for a longer time.

The recommendation is to prefer consumption of foods that contain high and monounsaturated fats, and wonderful sources for this can be grains like sunflower, sesame and pumpkin, almonds or nuts!

If you want to invest, lighten them in a pan before - so the taste and texture will be richer.

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A post shared by Gil Avidor-Aloni (@eatsgil)

5. Interesting - spices and herbs

And after you have added croutons, a source of protein and / or healthy fat to the soup and maybe even made it thicker, it's time to play around with flavors.

A pinch of spice or herbs from above is not just a photogenic matter.

Here are some ideas: In the spice section, try ground chili, black pepper, a little cinnamon (goes wonderfully with orange soup) and in the herbs section, try coriander, parsley, chives or chopped green onions.

• health

• Nutrition and diet

• Preventive nutrition

Tags

• soup

• protein

• Oatmeal

• satiety

• winter