Several studies that have tested the effects of consuming soup on a regular basis found that routinely eating soup can reduce energy intake, enhance satiety, and promote weight loss. Vegan soups are especially satiating because high fiber vegetables are high volume foods. This is called energy density. Energy density is the number of calories in a particular weight of food. It means you can have satisfying portions of low-energy-dense foods with a relatively low-calorie content.
Such high fiber foods like broccoli, squash, peas, cabbage, spinach and sweet potatoes are high volume foods. They add bulk to your meals and fill up your stomach without a lot of calories. They also keep you full longer.
And vegan soups don't have to be boring. There are a lot of ways to liven them up, so today's podcast is dedicated to vegan soup enhancing tips along with:
- Using aromatics to add depth and flavor
- Why soup is only good as your broth
- Using seeds to add flavor
- Whole grains to elevate heartiness
- Umami flavors
- Crunch and brightness
- Soup and immunity
- Velvety Red Lentil Soup with Cherry Tomatoes & Shredded Coconut
- Garlic Broth recipe (below)
- Vegetable Cooking Chart (downloadable)
Thank you for joining me today.
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- 2 heads of garlic
- ⅓ cup vegetable broth for sautéing
- 8 cups water
- Handful of chopped fresh hearty herbs like sage, rosemary or thyme
- Slice 1 head of garlic in half crosswise. Separate cloves from one head and peel and crush them slightly.
- Heat the vegetable broth over medium heat. Add the crushed garlic cloves and cook, tossing occasionally until softened and golden brown.
- Add 8 cups of water and bring to a boil. Add herbs and halved head of garlic. Reduce the heat to a simmer and cook until the garlic is tender and the broth is reduced by half. About 30 minutes. Strain.