Varied and hearty Varied and hearty

Soups are a way to increase your consumption of vegetables without becoming an additional source of flour.

Advisor: Ángela Castro
Nutritionist dietician

It is common to hear that all the nutritional value we consume is in soup and broth, which is why it is a must during childhood, for example. Contrary to what our grandparents say, Ángela Castro, leader of the Promotion and Prevention Unit of the School for Nutrition and Dietetics of the University of Antioquia, clarifies that while soups are not an indispensable part of our nutrition, they can help us to include more vegetables in our daily diet.

An ideal diet is one in which you consume at least five portions of fruits and vegetables per day. Soup at midday can be an alternative for this. “Normally, the main meal is lunch and at night we eat something lighter for dinner. If this lunch is, for example, a vegetable soup, and additionally we have a salad, there we have the recommended portions for the day,” explains nutritionist dietician Ángela Castro. Carolina Toro, a health and wholistic nutrition coach, agrees that “soups are a delicious, creative, and practical way to incorporate more vegetables into your diet.” The advantage of these dishes is that even though the vegetables lose some of their nutritional value while they are being cooked, these elements are rescued by their broth, which is different than other preparations.

Experts agree that it should not become a way for you to increase your consumption of flour, which takes away space for other nutritious elements. Castro gives an example of the situation: “What is the difference between spaghetti and noodle soup? Water and salt.” The recommendation is to be conscientious when choosing the ingredients and varying the colors of the vegetables for the soup. Each color represents different types of antioxidants and in general all vegetables provide vitamins, minerals, and fibers that protect the body from cardiovascular illnesses and various types of cancer. Therefore, joy is found when eating soups with a variety of vegetables.

Recipes: Carolina Toro – Health and wholistic nutrition coach

Option 1 pumpkin soup (4 servings)

Calories: 109 /Fat: 6g / Carbohydrates: 10.99g


250 g            Pumpkin

250 g            Criolla potatoes

1                    Medium carrot

2                    Tomatoes

(as needed)  Ginger

500 ml         Water

100 ml          Coconut milk

(as needed)  Salt

(as needed)  Cilantro


– Thoroughly wash the vegetables. Peel the pumpkin and cook it in a half liter of water together with the criolla potatoes and carrot.

– Blend together once cooked.

– Sauté the cilantro, tomatoes, and ginger. – Blend and add to the other ingredients.

– Continue cooking for 5 minutes on low.

Pumpkin is rich in beta-carotene and is a good source of vitamin A.


Option 2 broccoli soup (4 servings)

Calories 105 / Fat: 7g / Carbohydrates: 7g


500 g            Broccoli

1                    White onion

1                    Carrot

1                    Bell pepper

1                    Zucchini

2                    Tomatoes

1                    Cauliflower

1                    Clove of garlic

1 l                  Hot water

230 ml         White wine

2 tbsp           Olive oil

(as needed)  Thyme

(as needed)  Salt and pepper


– Boil the water and set aside.

– Thoroughly wash the vegetables. Cut the broccoli and cauliflower into small florets. Chop the carrot, bell pepper, and tomato into cubes. Slice the onion in julienne and the zucchini in half-moons. Dice the garlic.

– On low, sauté the garlic and onion with olive oil. Then add the other ingredients. Sauté and add hot water and wine as well as salt and pepper.

– Cook for 7 minutes. Add the thyme and serve.

Contains iron, calcium, vitamins C and E.

Option 3 Cream of carrot and ginger

Calories: 32 / Fat: 1.5 g /Carbohydrates: 3.4 g


1/2 cup          Olive oil

6                     Carrot

1                     Onion

1 tbsp            Sea salt

1                     Clove of garlic

4 cups            Hot water

(as needed)   Fresh ginger

(as needed)   Parsley or cilantro


– Peel the carrots and cut into big chunks.

– Cut the onion into four chunks. Peel the garlic and ginger.

– Put everything in a pot, add salt, and sauté in oil for a few minutes.

– Add boiling water and cover.

– Cook on low until the carrots are soft, about 20 minutes.

– Put in a food processor or blender and add water as necessary.

– Serve and decorate with fresh parsley or cilantro.

Ginger is an anti-inflammatory and is used to improve circulation.

Related: Enriched and nutritious