As the weather cools and we settle into fall, many of us naturally crave warm, hearty meals. And what’s better for this season than a nourishing bowl of soup? Not only is soup a classic comfort food for autumn, but it also brings a range of nutritional benefits, especially for those living with Parkinson’s.
This month, we’re exploring how soup can be a powerful tool for supporting health, hydration, and convenience. With just one pot, you can make a delicious, nutrient-packed meal that keeps you fueled, reduces kitchen time, and, in many cases, is easier to eat. Let’s dive into the benefits of making soup a regular part of your diet this season.
Why Soup is Perfect for Fall and Beyond
1. Packed with Nutrients: Soups can easily be loaded with a wide variety of vegetables, whole grains, beans, and legumes—offering fiber, vitamins, minerals, and protein. Ingredients like leafy greens, root vegetables, beans, and herbs can give you a significant nutrient boost in every spoonful.
2. Easy on Digestion and Swallowing: Soft, well-cooked ingredients and smooth textures make soup an ideal option for anyone experiencing swallowing difficulties. Blending or partially blending soups can create a smoother consistency that’s easier to eat without compromising on nutrition.
3. Supports Hydration: Staying hydrated can be challenging for some people with Parkinson’s, but soup offers a delicious way to increase fluid intake. Using a base of water, low-sodium vegetable broth, or even coconut milk can help you meet daily hydration needs without additional effort.
4. Convenient Meal Prep: One of the best parts about soup? A single batch can often provide multiple servings, so you can cook once and enjoy it over several days. This reduces meal prep time throughout the week, making it easier to maintain a healthy diet with less daily effort. Most soups freeze well too, soconsider making a big batch and storing portions in the freezer.
Protein-Packed Vegetable Lentil Soup
This hearty soup is loaded with colorful veggies, protein-rich lentils, and flavorful herbs.It’s filling, nutritious, and makes plenty of servings to enjoy throughout the week.
Ingredients:1 tablespoon olive oil1 large onion, chopped
3 cloves garlic, minced3 large carrots, diced2 celery stalks, diced1 zucchini, chopped1 bell pepper (any color), chopped1 cup dried green or brown lentils, rinsed1 can (14 oz) diced tomatoes6 cups low-sodium vegetable broth2 cups kale or spinach, chopped1 teaspoon dried thyme1 teaspoon dried rosemarySalt and pepper to tasteOptional: 1/2 cup cooked quinoa or farro for extra protein and texture
Instructions:1. Sauté: In a large pot, heat the olive oil over medium heat. Add the onion andgarlic and sauté for 3-4 minutes until softened.
2. Add Veggies: Stir in the carrots, celery, zucchini, and bell pepper. Cook foranother 5 minutes until the veggies begin to soften.
3. Add Lentils and Seasonings: Add the lentils, diced tomatoes, vegetable broth,thyme, and rosemary. Bring the mixture to a boil, then reduce heat and let itsimmer for 30 minutes, or until the lentils are tender.
4. Add Greens: Stir in the kale or spinach and let it cook for an additional 5 minutesuntil the greens are wilted. Add salt and pepper to taste.
5. Optional: Add cooked quinoa or farro at the end for extra protein and texture.You can also add your choice of meat to the soup as well!
6. Serve: Enjoy warm and refrigerate/freeze leftovers.
This protein-rich soup offers around 12-15 grams of protein per serving with the lentils and even more if you add quinoa or farro. Plus, it’s packed with fiber, vitamins, and minerals from the variety of vegetables.
Stay warm out there!! Have a great month and I’ll see you next time!