Brick or bottle, frozen or not, organic, dehydrated… soup comes in all forms. So much so that you sometimes don’t know where to turn on the supermarket shelves. Here are some questions that will help you see things more clearly.
Does soup count as a serving of vegetables?
Yes, found on average in supermarket soups 40-55% vegetables. A 250 ml bowl counts as one serving of vegetables, but not several even if there are different vegetables. And if the soups provide an interesting amount of fibersthere is on the other hand a large loss of vitamins with cooking, storage and reheating: there is less than in whole, raw vegetables.
Brick soup or bottled soup?
- The ideal is a brick soup, sold in the fresh section. Opaque packaging better preserves nutrients light, and the cool ray protects them from the heat.
- As to bottled soups in glass, they are less protected.
- The soups sold in the fresh section must be consumed more quickly, within a few days or weeks.
Mouliné or velvety?
- One milled is a mixture of vegetables and water that has been little or not mixed and in which you usually find pieces. In industrial mills, there are often an addition of cream.
- the velvetywas mixed with a fat (oil, butter, etc.) and a binder (cream, milk, potato) was added to obtain a smooth and homogeneous texture.
- As to “soup”, it can refer to all kinds of soups. The quantity of fibers is often more interesting in the milled ones than in the blended soups.
How good are frozen soups?
This is a very good option: there is less loss of vitamins and minerals than with traditional soups because the vegetables are frozen quickly after harvest. And they usually contain less salt (also used as a preservative) than the others.
What about instant soups?
The dehydrated soups sold in sachets are practical to take to the office or on a trip: all you have to do is mix the powder with boiling water. Problem: they are very salty and count of many additives (preservatives, emulsifiers, colorants, flavor enhancers, glucose syrup…). Their consumption is therefore rather inadvisable and must remain very exceptional, it is better to heat a brick soup.
Is it necessarily a dietary option?
Velvety-type soups in which starches and fats are added have a little more calories but rarely exceed 50 kcal/100 ml, or 125 kcal per bowl. If you pay attention to your line, you might as well opt for a soup without cream or cheese but eating a bowl of soup remains a diet option in any case… provided you don’t let go of the rest of the meal (cheese, dessert…).
What are the pitfalls?
The amount of salt, often too high (sometimes up to 2 g per bowl out of the 6 g recommended each day!), because it is used as a flavor enhancer to spice up vegetables. It is better to choose a low-salt soup, even if it means adding spices yourself.
We sometimes find in the industrial soups from added sugars (dextrose, sugar…) for taste and texture.
And they also contain additives such as modified starch (used to give a binder, it increases the glycemic index of the soup, which will stall for less time) or glutamate (flavor enhancer) which leads to more and morefood intolerances. You have to look carefully at the label to turn to products with the simplest possible list of ingredients.
Should we prefer an organic soup?
Yes, because the vegetables that go into the composition of the organic soup are often very treated in conventional farming (tomatoes, carrots, leeks, turnips…). There are also fewer additives authorized in organic products, glutamate in particular is prohibited.
What to complete the meal with?
A bowl of soup is 250 ml. If it’s a grind, it’s a bit light, for lunch or dinner. It can therefore be consumed as inputbut then you need a dish with starches (bread, pasta…) and protein (whole grains and legumes, fish, etc.).
A velouté is a little more satiating, to be completed with fruit and/or yogurt for example. The legume-based soups (coral lentils, chickpeas, etc.) are the best option for a complete dish because they provide more fiber and protein than those based on vegetables alone.
Broths are something else!
Broths do not really fall into the category of soups: they are water used to cook vegetables, most often with starchy foods such as small pasta. They are to be completed with vegetables for a complete dish.