5 Delicious Soups High in Soluble Fiber
1. Smoky Black Bean & Sweet Potato Soup
About 5–6 g soluble fiber per servingMakes 4 servings
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 2 cups peeled, diced sweet potato
- 2 cans black beans, drained and rinsed
- 1 can diced tomatoes
- 4 cups low-sodium vegetable or chicken broth
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- ½ teaspoon oregano
- ¼ teaspoon black pepper
- Juice of 1 lime
- Cilantro and avocado for topping, optional
Cook the onion in the olive oil for about 5 minutes. Add garlic, cumin, paprika and oregano and cook for 30 seconds.
Add the sweet potato, beans, tomatoes and broth. Bring to a boil, reduce to a simmer and cook for 18–22 minutes, until the sweet potato is tender.
For a thicker soup, blend about 2 cups of the soup and return it to the pot.
Stir in the lime juice and taste for seasoning.
Why the soluble fiber is so high: Each serving contains about ¾ cup black beans plus ½ cup sweet potato.
2. Creamy Carrot, Apple & Ginger Oat Soup
About 3 g soluble fiber per serving
This one gives us a high-soluble-fiber soup without beans.
Makes 4 servings
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 3 cups sliced carrots
- 2 small sweet apples, chopped
- 2 teaspoons fresh grated ginger
- ¾ teaspoon curry powder
- ⅔ cup rolled oats
- 4½ cups vegetable or chicken broth
- ½ teaspoon thyme
- Black pepper to taste
- ½ cup milk or unsweetened milk alternative, optional
Cook the onion in the oil for about 5 minutes.
Add the carrots, apples, ginger and curry powder and cook another 2 minutes.
Add the oats, broth and thyme. Bring to a boil, then simmer for 20–25 minutes, until the carrots are very soft.
Blend until smooth. Stir in milk if you want it creamier, and add a little extra broth if it's thicker than you like.
The carrots, apples and oats all contribute soluble fiber, while the oats also make the soup naturally creamy without needing heavy cream.
3. Mushroom, Barley & Kidney Bean Soup
About 4 g soluble fiber per serving
Makes 4 generous servings
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 8 ounces mushrooms, sliced
- 3 cloves garlic, minced
- 1 tablespoon tomato paste
- 2 cans kidney beans, drained and rinsed
- 2 cups cooked pearled barley
- 5 cups low-sodium broth
- 1 teaspoon dried thyme
- ½ teaspoon dried rosemary
- Black pepper
- 1 teaspoon balsamic vinegar
- Chopped parsley, optional
Cook the onion and mushrooms in the oil for 7–8 minutes, until the mushrooms brown and release their liquid.
Add garlic and tomato paste and cook another minute.
Add beans, barley, broth, thyme, rosemary and pepper. Simmer for 15–20 minutes.
Stir in the balsamic vinegar just before serving and sprinkle with parsley.
The combination of kidney beans plus barley makes this one particularly useful for soluble fiber. Endotext lists about 2 g soluble fiber per ½ cup kidney beans and 0.8 g per ½ cup cooked barley.
4. Golden Lentil, Tomato & Carrot Soup
About 3 g soluble fiber per serving
Makes 4 servings
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cups sliced carrots
- 3 cloves garlic, minced
- 1 teaspoon grated fresh ginger
- 1 teaspoon cumin
- 1 teaspoon coriander
- ½ teaspoon turmeric
- 1 cup dry red lentils, rinsed
- 2 cups no-salt-added tomato sauce or crushed tomatoes
- 4 cups low-sodium broth
- 1 cup water, plus more if needed
- Juice of ½ lemon
- Black pepper
- Chopped parsley or cilantro, optional
Cook the onion and carrots in the oil for about 6 minutes.
Add the garlic, ginger and spices and cook for about 30 seconds.
Add lentils, tomatoes, broth and water. Bring to a boil and then simmer for 20–25 minutes, stirring occasionally, until the lentils are very soft.
Add more broth if necessary. Finish with lemon juice and herbs.
Lentils themselves aren't as concentrated in soluble fiber as black or navy beans, but combining them with carrots, tomato and onion makes the whole bowl a much better source.
5. Mediterranean Chickpea, Tomato & Spinach Soup
About 3 g soluble fiber per serving
Makes 4 servings
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 2 cans chickpeas, drained and rinsed
- 2 cups no-salt-added tomato sauce or crushed tomatoes
- 3 cups low-sodium vegetable or chicken broth
- 4 cups fresh spinach
- 1 teaspoon oregano
- ½ teaspoon smoked paprika
- ¼ teaspoon red pepper flakes, optional
- Black pepper
- 1–2 tablespoons lemon juice
- Fresh basil or parsley, optional
Cook the onion in olive oil for about 5 minutes. Add garlic, oregano, paprika and red pepper and cook for another 30 seconds.
Add chickpeas, tomato and broth and simmer for 15 minutes.
Stir in the spinach and cook another 2–3 minutes, just until wilted.
Finish with lemon juice and fresh herbs.
For a thicker soup, mash some of the chickpeas against the side of the pot before serving.
2. Creamy Carrot, Apple & Ginger Oat Soup
3. Mushroom, Barley & Kidney Bean Soup
4. Golden Lentil, Tomato & Carrot Soup
5. Mediterranean Chickpea, Tomato & Spinach Soup
The lineup
Soup Approx. soluble fiber per serving Smoky Black Bean & Sweet Potato 5–6 g Carrot, Apple & Ginger Oat ~3 g Mushroom, Barley & Kidney Bean ~4 g Golden Lentil, Tomato & Carrot ~3 g Mediterranean Chickpea, Tomato & Spinach ~3 g
| Soup | Approx. soluble fiber per serving |
|---|---|
| Smoky Black Bean & Sweet Potato | 5–6 g |
| Carrot, Apple & Ginger Oat | ~3 g |
| Mushroom, Barley & Kidney Bean | ~4 g |
| Golden Lentil, Tomato & Carrot | ~3 g |
| Mediterranean Chickpea, Tomato & Spinach | ~3 g |
Check out our recipe vlog:
Comments
Post a Comment