Soup has been a staple part of cuisine for centuries, yet these days some people might think of it as little more than a starter, or a dish only eaten when we are feeling a little under the weather. But soup doesn’t have to be boring, it can be a fantastic way to get more nutrients into our bodies, a delicious meal full of fantastic flavours and… it’s easy to make!
We rounded up below all the reasons why soup is a delicious and nutritious meal option and why you should add it back into the weeknight dinner routine. Plus, to get your inspiration and creativity flowing, we’ve included a delicious and exotic recipe to get you started.
The Health Benefits of Soup
For centuries soup has been recommended as a tonic to those feeling under the weather; Chicken Soup for a cold and Pumpkin Soup to help keep you regular. And it’s not surprising why, soup is a nutrient-dense meal, packed full of vegetables and meats and slow cooked to retain their nutritious value.[1]
A great all-in-one meal
Soup delivers a complete meal in a bowl that’s easily digestible and nutrient dense. Depending on the recipe, soup can play a part in aiding digestion and ensuring you’re satisfied for longer with fewer calories.[2]
It keeps you warm
Unlike hot caffeinated beverages that dehydrate you, soup warms you from within whist providing nourishment and hydration due to its high liquid levels. So, a bowl of your favourite soup levels helps to warm and hydrate you form the inside out![3]
It can help you to maintain a healthy weight
Research has found soup can help you to maintain a healthy weight, and people who consume soup regularly have a better diet quality. The high water and fibre content of a vegetable-rich soup mean you may be less likely to overeat.[4]
It keeps you fuller for longer
Research suggests a smooth soup induces a fuller feeling than a solid meal due to delayed gastric emptying. In short, soup may keep you fuller for longer with a happier tummy whist helping to keep your blood sugar levels stable. [5]
It’s great for digestion
Most soup recipes include fibrous vegetables and protein dense meat, beans, and lentils, all these ingredients help to promote a healthy digestive system.[6]
Now that you are aware of all the benefits of eating soup, we thought we best leave you with a delicious and nutritious recipe to get you started!
@anna.allbury shows us her Moroccan Vegetable Soup with Rose Petal Dukkah and served with Paris Creek Farms Bio-Dynamic Organic Quark.
Moroccan Vegetable Soup with Rose Petal Dukkah & Quark
Serves 4
Soup-er easy, soup-er tasty! This recipe is a great way to use up all your odds and sods vegetables that are left in your fridge after the week… and create something that looks decadent and tastes delicious! In this recipe I’ve used sweet potato, carrot and zucchini, but other veggies like potato, pumpkin, broccoli and spinach would work wonderfully well too. If you like your soup spicy, feel free to add a chilli or a dusting of chilli flakes at the end. I’ve always loved adding a dollop of something creamy to my soups, and the luxe creaminess and flavour of the quark compliments this recipe so well. Best enjoyed with a chunky buttery slice of toasted sourdough.
Ingredients:
- 1x brown onion, finely chopped
- 2x cloves garlic, crushed
- 2x tablespoons olive oil
- 1x large sweet potato, peeled and chopped
- 1x large zucchini, chopped
- 1x large carrot, chopped
- 1x 400g tin chopped tomatoes
- 1x tin cannellini beans
- 750ml vegetable stock
- 250ml water (and more as required)
- 2x tablespoons Moroccan spice mix
- 4x teaspoons dukkah
- Small handful of dried rose petals
- 1x lemon, halved
- Salt & pepper to taste
- 4x generous dessert spoons of Paris Creek Farms Bio-Dynamic Full Cream Quark
Method:
- Place a large deep soup pan on a medium to high heat.
- Add oil and onion and cook until soft and translucent.
- Add garlic and heat through for 1 minute.
- Add chopped vegetables and stir for a couple of minutes.
- Add tinned beans and tomatoes and stock, and if required top up the soup with water until liquid covers all the vegetables well.
- Bring to the boil and then reduce to a simmer, cook for 30 minutes or until the veggies are soft and smooshable.
- Remove from the heat, and blitz with a hand-held stick blender.
- Season with salt and pepper.
- Ladle into bowls, add a generous scoop of quark into each bowl, and swirl it into the soup with a skewer.
- Dust a teaspoon of dukkah over the top of each quark swirl, and then sprinkle with rose petals.
- Squeeze a little lemon juice over the top of each soup bowl to add a little zing… and enjoy!
Are you looking for creative recipe inspiration to enjoy with your delicious organic dairy products? If so, you might like some of our other articles:
Gooey and Delicious Chocolate Chunk Cookies, Made with Greek Style Yogurt
The Health Benefits of Quark & Oma’s Quark Cheesecake Recipe
What the Quark? What It Is, Health Benefits and How to Use It
For the Love of Yogurt: 10 Tempting Recipes
5 Delicious and Indulgent Baked Brie Recipes
[1] 8 Benefits of Soup Plus Some Delicious Soup Ideas, Sepalika 2021
[2] Is Soup Healthy, And Which Types are Best? Healthline, 2020
[3] 8 Benefits of Soup Plus Some Delicious Soup Ideas, Sepalika 2021
[4] Why Soup is so Good for you, Eating Well 2018
[5] Is Soup Healthy, And Which Types are Best? Healthline, 2020
[6] 5 Delicious Benefits of Eating Soup + 6 Easy Soups to Make, BistroMD 2021
