Welcome toThrifty. A weekly column where nutrition editor and registered dietitian Jessica Ball, M.S. RD keeps it real on how to grocery shop on a budget, make healthy meals for one or two and make earth-friendly choices without overhauling your entire life.
As the weather gets cooler and the leaves start to turn (which is an amazing spectacle here in Vermont), I have learned that letting go of summer and surrendering to fall can have its perks. Comfortable sleeping temps,pumpkin-flavoredeverything and ample fall produce are all hallmarks of this time of transition. And what better to do with all of that produce than to dive headfirst into soup season?
Making soup from scratch is a great way to use up your late summer bounty and newly in-season veggies, like butternut and acorn squash. It can cut down on packaging waste, too.
Skip the store-bought versions of soup that are typicallyfull of added sodiumand excess packaging. Instead, try some of my favorite soups you can make at home.
7 Foods You Should Be Making, Not Buying
6 Soups You Should Be Making, Not Buying
Pictured Recipe:Creamy Chicken Noodle Soup with Rotisserie Chicken
1. Chicken Noodle
Talk about comfort food! This is one soup that has long been touted as being good for the soul. Chicken soup is a childhood classic and a calming meal when you feel unsettled. Full disclosure: I have some on the stove right now. And though the classic can of Campbell’s at the store may be tempting, there are lots of reasons to make this beloved dish from scratch.
First of all, you can make a super nutritious and flavorful broth if you save your veggie scraps forhomemade veggie stock. This also helps you cut down on food waste while boosting flavor.
When you make soup from scratch you can add (or omit) foods and spices to get the flavor exactly how you like it. This includes how much salt you add. Canned soups can be loaded with added sodium. A can of traditional Campbell’s Chicken Noodle Soup has 1,185 mg sodium, compared to ourClassic Chicken Souprecipe with 560 mg for the same 1 ½ cup portion.
And it’s versatile. You can whip up a pot of soup in just 30 minutes—or let it simmer all day until you’re ready to eat. Have I mentioned how amazing it smells while it simmers?
We havechicken soup recipesranging from a Mediterranean-inspiredslow-cooker versionto classic chicken noodle soups.
2. Tomato
By the end of the summer, you may be experiencing tomato fatigue. I get it. Though they are one of the things I look forward to most as my garden begins to flourish, there is only so much Caprese I can eat.
What better way to use up this flavorful veg in mass than homemade tomato soup? This can be done as gazpacho, which can be enjoyed cold if you are still uninterested in turning on the stove, or served hot. The leftovers can even be frozen and saved so you can enjoy the flavors of summer even in the coldest winter months.
Tomato soup can be made quickly in just 30 minutes or simmered all day in a slow cooker. The more time you give it to simmer, the deeper and richer the flavors will be.
If you’re watching your sodium intake, you’ll love ourTomato Souprecipe with 125 fewer milligrams of sodium per serving than a typical can of store-bought tomato soup. Make it a meal with ourgrilled cheese croutons(you can thank me later).
Pictured Recipe:Hearty Tomato Soup with Beans & Greens
3. Butternut Squash
Shifting gears a little bit, fall has plenty of delicious produce of its own to celebrate—and butternut squash could be the heavyweight champ as far as nutrition is concerned.
This versatile veggie pairs well with many flavors, so play around with the spices to try something new and make it your own.
Pictured Recipe:Slow-Cooker Mushroom Soup with Sherry
4. Creamy Mushroom
Canned cream of mushroom soup may be a staple for casseroles and the holiday season, but on its own it can leave a little to be desired. Enter homemadeGluten-Free Cream of Mushroom Soup.
Our recipe has 462 mg of sodium per 2-cup serving, compared to the 1,712 mg of sodium that resides in the store-bought version. That’s almost 75% of the daily recommended amount. Making your own soup is also a great way to try out local wild mushrooms in your region.
Though making this dish from scratch may not be as affordable as buying it prepared, it is well worth it for the flavor and nutrition boost if you have the means. Try one of our warmingmushroom soup recipesto see for yourself.
5. DIY Instant Noodles
While homemade instantnoodlesare no substitute for authentic ramen noodles (support a local restaurant near you to get that), these recipes are a healthier alternative when you’re in a pinch.
Compared to the brand name Cup O' Noodles, theseDIY noodle soup recipesslash the sodium and pack in veggies and protein, including eggs and tofu, like in ourSichuan Ramen Cup of Noodles with Cabbage & Tofu. Combining veggies and protein with noodles—especially whole-grain noodles—will help keep you nourished and full for longer. You can even meal prep them for grab-and-go lunches all week long.
Easy Miso-Chicken Ramen
6. Chili
Ever since I was young, I’ve had an affinity for chili. Beef?Chicken?Vegetarian? All of the above! This could be attributed to the family chili cook-offsMomwould always host. Or maybe it’s my admiration forone-pot meals.
Regardless of why I love it, chili is a soup you should definitely make from scratch. Whether it’s game day or you’re simply in need of something hearty and cozy, chili fills the need. Plus it’s full of protein, fiber and nutrients—so your body will thank you now and later. Of note: Chili is also one of those meals that is even better the next day, so be sure tomake plenty so you have leftovers.
The Bottom Line
As the temps—and leaves—begin to fall, soup is one thing that can make the days a little warmer. Making these soups from scratch will help you boost flavor and nutrition while cutting down on packaging waste. Plus, all of these soups can be frozen so you can enjoy the fresh flavors of in-season produce all year long. Ready? Let’s make some 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!
