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Crafting Healthier and Homemade Soups for Your Diet

Homemade Soups

When it comes to maintaining a balanced diet, soups are often considered a go-to option due to their warmth, comfort, and potential for being low in calories. However, the supermarket shelves are stocked with an array of options, some of which can be surprisingly high in calories and salt content. In this article, we will explore the intricacies of selecting healthier soup choices and provide a simple recipe for crafting a delicious, low-calorie carrot and coriander soup at home.

The Hidden Calorie Trap:
While soups may seem like a healthy choice, not all options are created equal. Many commercially available soups can pack a surprising calorie punch, particularly those with creamy bases. Take, for example, the disparity between a standard chicken noodle soup and a creamy cream of chicken soup. A typical serving of chicken noodle soup may only contain around 200 calories, while its creamy counterpart can skyrocket to nearly 400 calories per serving. It’s important to be mindful of labels, as they often list values per 100 grams, leading to misconceptions about portion sizes. A standard can of soup usually contains more than the stated 100 grams, making the actual calorie intake much higher.

The DIY Solution:
To enjoy soups that are both flavorful and diet-friendly, crafting your own creations at home is an excellent approach. Preparing homemade soups not only allows you to control the ingredients but also ensures a lower salt content. Here’s a simple and nutritious carrot and coriander soup recipe to get you started:


  • 1 lb sliced carrots
  • 1 tbsp olive oil
  • 1 sliced onion
  • 1 chopped bunch of fresh coriander
  • 2 pints vegetable stock
  • Optional: pepper or other preferred spices


  1. Heat the olive oil in a saucepan and add the sliced onions and carrots. Cook until they begin to soften.
  2. Introduce the chopped coriander and any desired spices, allowing them to infuse for about 60 seconds.
  3. Pour in the vegetable stock and simmer until the vegetables turn soft and mushy.
  4. Remove from heat and let it cool before using a hand blender to create a smooth consistency.
  5. Reheat and serve whenever desired.

Benefits of Homemade:

Crafting your own soup not only guarantees a lower calorie count but also allows you to experiment with flavors without the guilt. By controlling the ingredients, you can significantly reduce the sodium content compared to store-bought varieties. Plus, this approach encourages batch cooking, enabling you to enjoy your creation over multiple days.

In the quest for a diet-friendly meal that satisfies your taste buds, it’s crucial to look beyond the surface and scrutinize the calorie and salt content of your chosen soups. Rather than relying solely on store-bought options, consider the benefits of preparing homemade soups. With a straightforward recipe like carrot and coriander soup, you can create a flavorful, low-calorie dish that supports your dietary goals. So, why settle for mass-produced options when you can savor the goodness of a homemade, healthier soup?