Veggies are good, that’s why today we are discussing the benefits and varieties of vegetables to try in Rill’s specialty soups!
If you have been a long-time fan or ever read the back of our soup packaging, you’ll notice that Rill’s labels encourage creativity in the kitchen by suggesting cooking variants. Some of these recipes are healthy vegan alternatives, while others talk about how to max out the bacon. All soups, however, include what we call the “vegetable overload” because sometimes we need variety without using bacon.
Veggies are great low-carb and keto-friendly alternatives to shake up your soups. There are many to choose from, each with unique flavors, that carry loads of benefits. Not to mention you can add veggies to just about any soup, and it is so easy.
To encourage you to get creative, we put together a list of vegetables to add to Rill’s soups and some of their benefits. Mix and match to your heart’s content and let us know how it goes!
Try out this cheat sheet next time you want to add vegetables to your soups.
Benefits of vegetables to try with your next soup
Leeks
Leeks are great greens that pack a ton of flavor. If you are a huge green onion fan like myself, you will find the leek’s flavor similar but milder. This hearty tuber is a great addition to any potato dish, such as our Basin Potato Chowder.
Leeks are part of the Allium genus, along with garlic and onions. They are packed with a flavonoid called kaempferol, which may have anti-inflammatory components, be beneficial to sugar-regulation for diabetics, and have anti-cancer effects. These tasty greens also have two eye-protecting compounds known as lutein and zeaxanthin. Besides being full of long-term benefits, leeks also contain lots of vitamin K.
Squash
What is a more filling veggie than squash? During the summer and fall months, you can find seasonal deals on these vegetables. Some varieties, like zucchini, are remarkably easy to grow, making them even more popular. The great thing about squash is that it can be added to just about any soup. It takes on flavor nicely and can be fried or boiled. There are so many varieties of squash that picky eaters are almost guaranteed to like at least one. Our Thorpellini Tortellini is just not the same without it!
Squash is high in fiber, aiding digestive health. Zucchini also has a fair amount of protein and potassium. Potassium is used in the body to help regulate fluid balance and may be helpful to reduce blood pressure.
Mushrooms
Mushrooms can change up the texture of a dish while also adding flavor. Depending on the variety of Mushrooms you choose, they can range from mild earthiness, or take on the seasoning of the dish. We have two soups that already include mushrooms (St. Helens Chicken and Mushroom and Steptoe Butte Barley and Mushroom), but mushrooms can easily be chopped up and added to any of our other flavors.
These little fungi are a low-calorie way to fill up on all the good stuff. For starters, mushrooms that are exposed to UV can have plenty of vitamin D. Crimini mushrooms also have zinc, which is great for your immune system. Additionally, mushrooms contain melatonin that acts as an anti-inflammatory, antioxidants, anticancer, and much more. you can read more about the benefits of mushrooms on webmd.com.
Okra
Okra is technically a fruit, but we include it in the list because it tastes great in our soups! We recommend if you haven’t had it before, adding okra to the Blue Mountain Potato and Lentil Soup. The soup blends well with Okra’s flavor and texture.
The green pods of Okra contain vitamins A, C, K, and B6. It also contains magnesium and folate. Folate is an important chemical for blood health and cell growth.
Cabbage
Cabbage is a great way to inexpensively add more to your soup. It can be shredded and cooked to your liking, either slightly crunchy or soft. Cabbages are a great vegetable to add to our Daniel’s Fast Lentil and Brown Rice Soup.
Cabbage has lots of vitamins C and K. It is also a great way to improve digestive health with its fiber content.
Cauliflower
This floret is a versatile ingredient. As of recent years, products like rice, pizza crust, and even cheese have been replaced with cauliflower to provide gluten-free and vegan alternatives. It is no wonder either. The texture can be changed easily and it has a somewhat malleable flavor.
Cauliflower contains potassium, an important ingredient to help our bodies process sodium. Additionally, it is packed with Vitamin C, a great immune system booster, making it perfect in our chicken soups during flu season.
Broccoli
Out of all the vegetables to put in soups, broccoli is the most classic veggie of them all. I love adding broccoli to almost all of our soups. It can be chopped up and boiled with our soup mixes and cooks quickly. Broccoli is a perfect, last-minute vitamin boost to any soup mix.
Broccoli is rich in iron, a mineral that helps oxygen travel through our blood, and vitamin C. If you want to read more, Healthline has a great article on the benefits of broccoli.
Bell Peppers
Bell Peppers are great for soups. Green bell peppers are slightly bitter, whereas the red, orange, and yellow varieties are slightly sweeter. We recommend adding bell peppers to the Wapato Stuffed Pepper, and Tacoma Tortilla Soups.
As for the benefits, bell peppers are full of vitamins A, E, K1, B6, and C. The amount of vitamin C is quite significant and may provide eye health and aid in chronic disease prevention.
Tips for adding veggies
You can add one or two cups of chopped vegetables to your soup about 10 minutes before it is done.
When adding veggies to soup, try adding different types to get a well-rounded meal and max out the benefits. I like to add different colors of vegetables to my soups to get a beautiful, balanced dish.
What are your favorite veggies to add to soups? Do you have anything you like to try that you didn’t see on our list? Tell us about them in the comments!
Don’t forget to follow us on Facebook and Instagram for more healthy recipes and cooking inspiration.
