Whether you are on a low-carb diet or just trying to reduce your consumption of refined foods, soup can be a nutritious lunch or dinner option. A soup prepared with high-protein ingredients including meat, poultry and beans paired with nutrient-dense vegetables makes a hot meal that can keep you full for hours.
Toss It in the Pot
A lot of low-carb foods are just right to add to soup. Shredded, roasted chicken has zero carbohydrates and will make your soup extra filling, while beans are relatively low in carbs but high in heart-healthy fiber. One-quarter cup of chickpeas, Great Northern and kidney beans have between 5 and 6 grams of carbohydrates each. Add flavor and nutrients to your soup with an assortment of vegetables. Puree cooked cauliflower, carrots or acorn squash if you are craving a creamy soup. Other low-carb vegetables include celery, mushrooms, broccoli, leeks, spinach and onions.
What to Skip
Soups with rice, potatoes and pasta are higher in carbohydrates. A can of ready-to-eat chicken noodle soup has more than 20 grams of carbohydrates, according to the USDA National Nutrient Database, while a tiny 1/2-cup serving of cream of potato soup has 15.8 grams of carbohydrates. Stick with broth-based soups with plenty of vegetables, meat or poultry, and beans.
www.livestrong.com
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