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How To Make A Bowl Of Healthy Soup

By Marc

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During cold winter months, soup is quite possibly the perfect dinner. It’s comforting, simple, and easily modified to fit your taste and the contents of your fridge. Making soup from scratch is simple and easy, once you know how to do it.

What’s also great about making soup from scratch is that you can use healthy ingredients that support your fitness goals – while leaving out ingredients that would increase the carb and calorie count of the meal.

When craving homemade soup, most of us seek out a specific soup recipe that fits into a neat category. There’s chicken noodle, minestrone, split pea, clam chowder and so on. What’s less common is the brave cook who approaches the idea of soup with an open mind, a big soup pot, and whatever ingredients they have on hand.

Today I challenge you to be this brave cook.

You’ll find that making up your own soup as you go along is one of the most rewarding and wonderful dishes you’ll ever make. Let go of the urge to measure soup ingredients out or to overthink the process. Let your hair down, get really un-technical, and have some fun.

And don’t worry, there’s a method to this madness…

1) Start with a Little Healthy Fat

First off you’ll need to find a healthy form of fat to sauté the soup ingredients in. Olive oil and coconut oil are my go-to choices. Put a couple of tablespoons in the bottom of a large soup pot and place it over medium-high heat. Don’t you dare measure. Just scoop or pour.

2) Add Aromatic Veggies

Now add some minced, aromatic veggies to the warmed oil. Choose from onions, garlic, ginger, carrots and celery. This is the perfect chance to use up that starting-to-shrivel onion at the bottom of the produce drawer in your fridge. Sauté until the veggies become tender. If you have any fresh herbs on hand, such as rosemary, thyme, sage, or marjoram feel free to mix these in now.

3) Brown Some Protein

I like a hearty serving of protein in my soup, to keep us full and fueled, so my next move is to add some protein. Ground or chopped meat needs to be nicely browned and cooked through. If you’re going for a lighter fare, then feel free to continue without adding meat.

4) Add in Liquid

Sometimes at this stage I’ll pour in a little bit of white wine into the pot to deglaze the little browned bits that tend to stick to the bottom. The wine adds another dimension of flavor, but I only do it if there’s already a bottle opened. Once the pot is deglazed, add in stock, broth, or pureed tomato in any combination you’d like.

5) Something Extra

Now’s the time to add in those extra veggies that you have on hand – ones like squash, cauliflower or sweet potatoes. You could also add in cooked beans or quinoa.

6) Season to the Max

Start with a generous grinding of sea salt and black pepper, then christen your soup with more daring spices. Give these spices a try:

  • Celery seed
  • Chili powder
  • Cumin
  • Basil
  • Oregano
  • Parsley
  • Fennel
  • Rosemary
  • Thyme
  • Sage
  • Paprika
  • White pepper
  • Garlic powder
  • Red pepper
  • Onion powder
  • Turmeric Root
  • Cardamon
  • Cinnamon (tastes wonderful with ground beef)
  • Dill

Taste and adjust. Be brave. More flavor is always better.

7) Let it Simmer

Bring your tasty and unique soup to a boil, and then reduce the heat to low and simmer for about an hour. Sit back and bask in the satisfaction of your amazing soup creation. Ladle a bowl for yourself and your loved ones and enjoy.

A bowl of your unique and flavorful fitness soup makes for a light and lean dinner that will go a long way toward reaching your fat loss goals. Resist the urge to serve bread with your soup and instead opt for a leafy, green salad.

Remember that an effective exercise plan is vital to getting and staying in phenomenal shape – and I’m here to help you do just that. Call or email me now to get started on my best fitness plan.

Let’s get you into the best shape of your life!

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Don’t Add These Ingredients

While making a light, fiber and protein packed soup is quite possible, as outline above, it’s also possible to create a soup that is high in calories, carbs, and unhealthy fats.

Here are the ingredients to NOT add to your soup, in order to stay on track with your fat loss goals:

  • Noodles
  • White Potato
  • Cream
  • Rice
  • Cheese
  • Butter

Marc Ouellette is a Certified In-Home Personal Trainer, Certified Specialist in Fitness Nutrition and Owner of Personal Training Alliance.

I help busy men and women with weight loss, fat loss, adding lean muscle to speed up your metabolism and getting you to become more energetic and confident.

I’m offering you a Free In-Home Fitness and Nutrition Consultation to see if we can work together so I can help you reach all your health and fitness goals.

Serving Fairfield County and New Haven County and I Bring The Workout Right To You!"

Contact me here at, info@personaltrainingalliance.com for more information about my services.

To your health, Marc

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