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  • Samantha Varriale

Soup is basically a hot smoothie: Discuss.

Updated: Jan 26

January is National Soup Month (apparently) so what better time to praise the almighty soup with some easy, practical tips on how to make it and what to include for a healthy, delicious soup.

5 great reasons to eat soup:

  • It's a great way to pack a load of veg into your diet, especially the green ones - just what your beneficial gut bacteria love!

  • All that veg means lots of lovely vitamins and minerals your body needs

  • They're pretty quick and easy to make

  • You can make a big batch and freeze some for another time

  • They're great for using up leftover veg or the veg you get in your veg box that you don't really know what to do with - for me, it's usually the kale, spring greens, or Pak choi!

What you need:

  • A nice big pan with a lid

  • A hand blender if you like a smooth soup (just let it cool a little first), or you can transfer to a standalone blender

The basics:

  • Onion and garlic as a base - lovely prebiotic foods

  • Veg of your choice

  • Some quality stock cubes - I like the Kallo organic ones

  • Liquid - water or coconut milk

Don't forget blood sugar balance:

All that veg is all well and good but to help fill you up and keep blood sugar stable, you need to add some protein and/or beneficial fats to your soup. Some ideas:

  • a little grated cheese and some pumpkin or sunflower seeds, or nuts if tolerated

  • leftover chicken or even pre-cooked chicken from the supermarket, always handy to have on hand

  • coconut milk

  • boiled eggs - if I know I have a busy week ahead, I often boil up a few eggs to munch on throughout the week. I don't add to the soup, but eat with it :)

Veg to add for a creamy taste without dairy:

  • A couple of small potatoes

  • Parsnips

  • Cauliflower

  • Coconut milk

My 2 favourite soups:

  • The classic - leek and potato: more leeks than potatoes, onion and garlic, plus whatever green veg is in the fridge. A bit of curry powder also helps bring the flavours out. Thanks to Nigel Slater for that tip!

  • Orange soup - sweet potato (available in frozen chunks), butternut squash and carrots, ginger, coconut milk and a tablespoon of red Thai curry paste

And if you're not up for cooking, there are some great fresh ready-made soups available. I like Yorkshire Provender and Waitrose own-brand. Great to have on hand in the fridge for lunch or supper emergencies!


Remember to check labels for gluten and dairy if you're avoiding it, as well as for excessive additives and preservatives which can be problematic for the gut.

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The content on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment.


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