In This ArticleView AllIn This ArticleHow to Choose a Healthy Canned SoupHow to Turn Any Canned Soup into a Complete MealFive Delicious Canned-Soup UpgradesNoodle BowlsLoaded Nacho SoupCurried Butternut Squash SoupMinestroneHearty Tomato Soup
In This ArticleView All
View All
In This Article
How to Choose a Healthy Canned Soup
How to Turn Any Canned Soup into a Complete Meal
Five Delicious Canned-Soup Upgrades
Noodle Bowls
Loaded Nacho Soup
Curried Butternut Squash Soup
Minestrone
Hearty Tomato Soup
Close
Canned foods typically get a bad rap for being too processed or high in sodium, but canned soups can be a nutritious source of vegetables and lean protein.
While a can of soup doesn’t scream “satisfying meal,” with a few key additions, you can hack a can of soup into a meal that hits the spot. Plus, get our pointers on how to find the healthiest soups on the shelves.
Have you walked down the canned-soup aisle lately?
Look for clues on the front label
Double-check the nutrition facts
A quick peek at the Nutrition Facts Label will help you identify the best options. Aim for<450 mg sodium and>3 g fiber per 1-cup serving (noting that most cans contain two servings).
Skim the ingredient list
Generally speaking, the shorter the ingredient list, the better. Look for ingredients you would use to make homemade soup. Pass on those varieties that contain partially hydrogenated oils, too much added sugar or too many ingredients you don’t recognize.
Before your canned soup leaves you craving something more, consider one or a few of these quick add-ins to transform it into a truly satisfying lunch or dinner.
Add a source of protein
Bump up the satiety factor of broth-based vegetable or noodle soups with some additional protein. Leftover diced chicken, cubes of seared tofu, a cooked egg, shredded cheese or canned beans will leave you feeling fuller longer.
Increase volume with more vegetables
Loading up your soup bowl with extra vegetables is a great way to add nutrients, antioxidants and fiber, which makes soup more filling. Try stirring in leftover roasted vegetables or sautéed greens, or cook fresh or frozen vegetables in simmering soup until tender and heated through.
Stir in a serving of heart-healthy fat:
Leverage your spice cabinet to boost flavor:
Wake up the flavors of canned soups (which have a tendency to become flat) with fresh or dried herbs and spices. Parsley, thyme and basil pair nicely with broth-based soups, while warm spices, like cumin and curry powder, complement pureed butternut squash soup and lentil or bean soups.
Feeling inspired to step up your canned-soup game? Let us help you get started. We’ve transformed five classic canned-soup varieties into crave-worthy meals with a fewsoup-er simple upgrades.
Pictured Recipe:Spicy Chicken Noodle Soup with Soft-Boiled Eggs
Crunchy fresh vegetables, bright herbs, a jammy egg and a drizzle of Sriracha elevate classic chicken noodle soup into a bold East-meets-West ramen.
Make It Yourself:
The Right Way to Boil an Egg
Pictured Recipe:Loaded Black Bean Nacho Soup
Jazz up a basic black bean soup with all of your favorite nacho toppings, such as cheese, avocado and fresh tomatoes.
Pictured Recipe:Curried Butternut Squash Soup with Crispy Halloumi
Stir curry powder or garam masala into simmering butternut squash soup for a bit of Middle Eastern flair. Top it off with crispy, seared halloumi instead of croutons and we’re pretty sure you’re never looking back.
Italian chicken sausage and a healthy swirl of basil pesto take minestrone from a basic, boring side to a hearty, memorable main.
Pictured Recipe:Hearty Tomato Soup with Beans & Greens
If you thought tomato soup met its ultimate match with grilled cheese, you’ve never tried it with garlicky greens and creamy white beans.
Everything You Need to Know About Freezing Soup
WATCH: How to Make Quick Ravioli & Vegetable Soup
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
