Beat the Bloat: Delicious, Healthy Soup Recipes for Fall

Health & Fitness

Beat the Bloat: Delicious, Healthy Soup Recipes for Fall

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When the weather gets colder and the days get shorter, it can be so easy to reach for the comfort foods. Unfortunately, these are high in fats and carbohydrates, which can make you feel bloated and uncomfortable if you overindulge. But, there is one type of comfort food that will warm you from within without causing that uncomfortable bloated feeling. Soup, of course!


Soup is warming and comforting, and it really is a hug in a bowl, just what you need after a soaking in the wind and rain. There are plenty of healthy soup recipes that will also help to beat the bloat, including a variety of broth-based soups. Creamy soups and chowders are often high in fat and salt, yet broth-based soups, despite the high water content, can be very filling.


There are hundreds of healthy soups that are broth-based, so I have picked some of the ones that I can't wait to try over the colder months.


Breakfast Soup

Yes, breakfast soup! Soup you can have for breakfast, but that anyone should be happy to eat at any time of the day. It sounds delicious, it is pretty darn healthy and is fairly simple, especially if you buy the chicken stock already made.


What you need (one portion):

  • Two cups of chicken stock.
  • 1 egg.
  • 1 slice of toasted wholemeal bread
  • Teaspoon of lemon juice
  • Tablespoon of grated Parmesan
  • Pinch of salt and pepper, and olive oil to season.


Add the lemon juice to the chicken stock, season with salt and pepper and bring the mixture to the boil. Turn down the heat until it is at just a simmer and lower the raw egg into the soup so it poaches in the broth, which should take around 4 minutes.


Whilst the egg is poaching, toast the wholemeal bread and place into the bottom of the soup bowl. Sprinkle with most of the grated Parmesan and a light drizzle of good quality olive oil. Pour the soup over the toasted bread and spoon the poached egg on top, finishing with a little more Parmesan and seasoning. Then enjoy.


Leftover Vietnamese Noodle Soup

Making a good noodle soup from scratch is incredibly time-consuming, making it seem so much easier just to pop something from the freezer into the oven for an unsatisfying meal. The great thing about this soup is that you can use the leftover meat from your Sunday roast.


What you need (for 1-2):

  • Leftover meat (chicken, beef, turkey etc.) that has been shredded.
  • 2 cups of chicken stock (store bought is fine)
  • Vermicelli noodles
  • 1 inch cube of diced fresh ginger
  • 1 minced garlic clove
  • 2 tablespoons each of fish sauce, soy sauce and hoisin sauce
  • 1 teaspoon of sugar
  • Lime wedges
  • Coriander to garnish


Add the ginger and garlic to the chicken stock and simmer it for around 10 minutes. Mix in the soy, hoisin and fish sauces, then add the vermicelli noodles. Once the noodles are al dente, add in the shredded meat and continue to simmer until meat is heated through. Finish soup with a squeeze of lime juice and add in some coriander (cilantro) leaves.


Beef and Barley Soup

There really is nothing more comforting than a big bowl of beef and barley soup. It is simple, but thoroughly delicious and very filling thanks to the addition of barley, as well as being a great use for the leftover beef from a roast dinner.


You will need (for two servings):

  • 1 pint of beef stock
  • 75g of shredded or diced cooked beef
  • 110g of pearl barley
  • Salt and pepper to taste


Bring the barley, beef and stock to a gentle boil and, cover and simmer for an hour. Check that the barley is tender, and add some extra stock or water if it is too thick. And that's it!

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