When chilly weather — or, depending on where you live, slightly colder weather — sets in, there is little better than a big bowl of hearty, homemade soup. But even the most enthusiastic home cooks get strapped for time: It's not always realistic to make soups and stews from scratch.
Thankfully, store-bought soups have come a long way since the early days of canned chicken noodle (which, by the way, we also love). Check any grocery store shelf these days and you'll find a vast canned soup world, from global recipes to a wide variety of ingredients. With meaty, vegetarian-friendly, creamy, chunky, and flavorful options that taste almost as good as homemade, we wondered: Are there any store-bought soups that earn high marks for nutrition, too?
You bet, says Jamie Vespa, a registered dietitian and recipe developer based in Denver, Colorado. Although Vespa offers plenty of DIY soups on her website (like this Creamy Tuscan Gnocchi Soup), there is one store-bought soup that's almost always in her grocery cart. And yep, it passes with flying colors in both the "tastes good" and "good for you" categories.
Meet the Winner: Trader Joe's Organic Tomato and Roasted Red Pepper Soup
Vespa's favorite store-bought soup is Trader Joe's Organic Tomato and Roasted Red Pepper Soup. She describes it as "bright and zesty," and praises its "velvety smooth" consistency. As a veggies-forward cook herself, she appreciates that the ingredient list is relatively short and stacked with produce — all of which is certified organic.
This option is a smart choice for cooks on a budget, as well. A 32-ounce carton costs just $3.49. Dress it up with some filling DIY additions (more on that in a moment), and this hardworking puréed soup can definitely be made into a meal for two to four people.
What a Registered Dietitian Loves About This Soup (Beyond its Flavor)
Although this soup can be simply heated and eaten (Vespa says it's "mighty tasty" on its own), she prefers to add a few key ingredients for flavor and a nutritional boost. "Since it's a pretty low-calorie soup with negligible fat and protein," Vespa says she likes to bulk it up with satiating additions like a scoop of plain, full-fat Greek yogurt in the bowl just before serving for added protein and fat. A sprinkle of nutritional yeast, a few grinds of black pepper, and a drizzle of extra-virgin olive oil step up to the plate (or rather, bowl) when it comes to flavor. Like all tomato soup options, Vespa notes, this Trader Joe's version pairs well with a grilled cheese sandwich.
Vespa also shares a few nutritional tips when shopping for store-bought soups. "Look for ones that have a decent punch of proteins and fiber," she says, adding that lentils and beans as the main ingredient are a sign you're on the right track. What about sodium? Premade soups are notoriously salty, and Vespa cautions against ones that list salt in the first few ingredients. That goes for sugar, too. As a heads-up for folks with dietary restrictions: The TJ's Tomato and Roasted Red Pepper Soup does contain nonfat milk and milk powder.
Can't get to a Trader Joe's or don't eat dairy? No problem: Vespa says that Amy's soups are healthy, protein-rich, and satisfying soups she'd happily heat and eat any day of the week.
While canned soups can be a convenient meal option, it's important to be mindful of their nutritional aspects. Making healthier choices by selecting low-sodium, low-fat, and organic options, adding fresh or frozen vegetables, and opting for BPA-free cans can enhance the nutritional quality of canned soups.
Amy's Organic Low Sodium Lentil Vegetable Soup is one the healthiest canned soups because it's made with non-GMO, organic ingredients, is low in sodium, and is a great source of protein and fiber. With 11 grams of plant-based protein and 8 grams of fiber in one can, this lentil vegetable soup is filling and nutritious.
Vegetable soup. Lean protein from chicken combined with a variety of vegetables can make a satisfying and low-calorie soup that can help you feel full and satisfied.
Progresso soups are not nutritionally balanced and lack many essential vitamins and minerals needed for a healthy diet. Additionally, relying only on Progresso soups as your source of nutrition can be quite restrictive and lead to deficiencies.
Many instant soups are made as health foods and are made to become a healthy part of your diet. That said, there are many instant soups that are not healthy. Some brands contain a high amount of sodium. While a pack or two of these noodles won't harm you, having them on a regular basis can have negative effects.
What Experts Say. "The concept of eating soup to lose weight has spanned decades, but experts say an all-soup diet lacks nutrients and is not sustainable. They do agree it can be smart to eat vegetable-packed soups for some meals, though, as these are filling, nutrient-dense, and low in calories."
The chicken soup is one of the healthiest soups when you're sick due to the anti-inflammatory healing properties. Chicken soup also has high amounts of vitamins such as A, B6 and C because it is made from chicken broth that contains vegetables like carrots, celery and onions.
"At under 300 calories, this wholesome option packs an impressive amount of dietary fiber and protein, making it a delicious and health-conscious choice for mindful eaters," says Atlanta-based registered dietitian Jessie Hulsey, RD, LD.
The subject matter initially caused offense, in part for its affront to the technique and philosophy of the earlier art movement of abstract expressionism. Warhol's motives as an artist were questioned. Warhol's association with the subject led to his name becoming synonymous with the Campbell's Soup Can paintings.
When made with nutrient-rich ingredients, such as vegetables and lean proteins, soup may provide numerous health benefits. However, you may want to watch out for cream-based, canned, and instant soups, as they tend to have a higher calorie and sodium content.
May induce weight loss: Though evidence for soup-based diets is lacking, some research has found that eating soup as part of a regular diet may have some health benefits, including weight loss. In a 2011 study, soup intake was associated with lower body mass index (BMI) and smaller waist circumference.
Many instant soups are made as health foods and are made to become a healthy part of your diet. That said, there are many instant soups that are not healthy. Some brands contain a high amount of sodium. While a pack or two of these noodles won't harm you, having them on a regular basis can have negative effects.
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