Written by Courtney Human RD(SA)

We are entering the second half of 2024, still freezing our bottoms off and this month I decided to be a bit more on topic and choose the subject of… soup. Yes, the humble old soup and if you think this can’t be a topic of its own, climb on board because I have a lot to say ~ as always. Cup a soup we are coming for you. I’m realizing as I consult this winter, that soups risk taking out dietitians’ worst enemy of the ‘summer juice detox’ diet trend. But in fact, it can be a powerhouse of nutrition when done right. Let’s dive into the world of soups, from avoiding the pitfalls of processed varieties to navigating how to bravely craft your own or even just sprucing up those not so pitiful ready-made shelf soups that are taking over my pantry (from Woolies of course) to form a dietitian approved meal. 

Stop using Cup a soup as a go to convenience meal. Period.

Now that I got that off my chest, let’s talk about why these convenient but often risky powdered soups pose such a threat. They are not shrinking down real vegetables or chicken into powder. Quite frankly, there is often no substance or nutritional value at all, and you might as well mix a stock cube with hot water and call it lunch. Research suggests that excessive sodium intake can lead to high blood pressure and I’m noticing that people are living on this as their go to office lunch. I’m all about the convenience but powdered soups are almost always not the answer especially in our chronic disease-ridden population. We as South Africans are literally using these packet soups as sauces, thickening agents or additional seasoning to whole other meals. That alone should say a lot.  

So now you’re probably thinking what to have for lunch tomorrow. Well, one should rather replace these powdered soups with shelf ready soups that have a sodium content of less than 300mg per 100g as a good label reading guideline. But even if we find a soup that is lower in sodium, for a soup to form a whole meal it needs to contain adequate dietary fibre, carbs, protein and fat. I have patients telling me proudly they are having vegetable soup for lunch, and then feel demotivated when they lose muscle and not fat. But when I ask where the protein is they realize this is why. Do not treat vegetable soup like a fruit juice. Soup is not the new ‘winter detox’. Believe it or not someone even asked me if adding chicken stock to her vegetable soup counted as a protein. That’s a hard no for those who didn’t know. The catch 22 is then that the risk with buying those ready-made shelf soups with protein in them is then they are often higher in sodium and fat, packing the extra calories. I mean the Woolworths biltong soup is like packing cholesterol into your veins one spoon at a time. I’m being dramatic but jokes aside, here is my attempt at a solution folks to having soup as a holistic meal rather than a warm beverage.

Go for the lowest sodium vegetable-based soups as your base. Then add a lean protein, either into or on the side. Maybe some crispy air fried chickpea croutons into your butternut soup or some shredded chicken breast into your potato and leak soup. To add extra protein disguised as creaminess for a textural struggle opt for the fat free smooth cottage cheese blended in. Maybe even just do a boiled egg or two on the side or even add some lean ostrich biltong into your tomato soup for a umami twist. What about taking lean mince and making meat balls to add into your country vegetable soup bowl. Plant based proteins are normally just the best way of packing fibre and protein at the same time so experiment with lentils and beans even if it’s just blended in as a thickening agent. However, on a side note, if you are having pure vegetable soup to boost your vegetable intake for the day when salads or raw vegetables seem unappealing that’s a different conversation. I personally use a 1 cup serving of the Woolworths chunky vegetable soup on colder days as mid-afternoon snack or addition to lunch or dinner to meet my required 3 cups daily. But then it’s a side dish not the main meal, note the difference.

I have not attempted making a soup from scratch as I fear the embarrassment of it tasting like flavoured water. I tapped into this and decided together we could bravely break down how to make our own. I mean why settle for less when you can easily do more right? Besides I’m not going to lie even the Woolies vast variety is getting a little boring for me. So, let’s try this step-by-step guide:

1. Lay the Flavour Foundation: Every great soup apparently starts with a mirepoix (pronounced meer-pwah)—a mixture of onions, carrots, and celery sautéed in a bit of olive oil or butter. This trio forms the aromatic base that will elevate your soup from ordinary to extraordinary.
2. Broth Matters: opt for low-sodium broths or make your own if you have the time. Broth forms the backbone of your soup, so make sure it’s rich and flavourful without being overly salty. You can also use vegetable, chicken, or beef stock mixed with hot water too if these aren’t available.
3. Get your vegetables in order: Timing is everything as not all vegetables cook at the same rate. Start with the ones that take longer to soften, like potatoes, cabbage, beetroot or carrots, and add quicker-cooking veggies such as spinach, peas, green beans or bell peppers later to preserve their texture and colour especially if you want that crunch.
4. Amp Up the Protein and Fiber: To transform your soup into a complete meal, think beyond just veggies. Add protein-rich ingredients like meat, seafood, legumes, and tofu which can also enhance the flavours of your dish. Starchier foods, like potatoes, yams, rice, whole grains, pasta, and corn, can improve the consistency and texture of your soups/stews too while keeping you fuller for longer.
5. Spice it Up: Herbs and spices are your secret weapons for depth and complexity. Preferably use dry spices in the beginning and fresh herbs at the end. But sometimes less is more, so if you’re unsure, try to use one or two fresh herbs to start like parsley, oregano, and cilantro. If you’re looking for a specific flavour profile, like a chili, use spices like chili powder, cumin, paprika, and chipotle, and garnish with some fresh cilantro when serving.

Now that you’ve gotten the scoop on soup, I hope you are going to be spending your time on Takealot and investing in a slow cooker to live up to your full chef potential. Hopefully, Knorr doesn’t come after me but even if they do, it was worth the rant. From dodging the powdered pitfalls to mastering the art of a homemade mirepoix, we’ve navigated the soup seas with gusto. Whether you’re jazzing up a ready-made gem or fearlessly concocting your own from scratch, let soup be your culinary canvas. Here’s to souping smart, souping savvy, and souping like you mean it—because life’s too short for bland broth and empty calories.