Once it gets cold, I want something warm in a bowl, made in one big pot, that carries me through the week.
Recently I made salan, a spiced Pakistani stew I grew up eating. Growing up, I always had it with chicken. This time I made it with super firm tofu, and it came out so good. Not everything tastes exactly the way I remember, but this one is close.
That stew keeps me full for hours, and the tofu is the reason. The protein turns it into a real meal.
I hear the opposite from so many women over 40: "I had soup for lunch and I was starving an hour later." Then 3 o'clock comes, and they're in the pantry looking for something sweet.
Why soup leaves you hungry
A brothy soup with a few veggies is lovely, but it doesn't have much protein or fiber. Those are the two things that slow digestion and keep you full. Without them, the soup moves through fast, your blood sugar rises and drops, and you're hungry again before you know it.
How to build a soup that keeps you full
Before you call it soup, make sure the pot has these:
- A protein: lentils, chickpeas, white beans, black beans, split peas, or cubes of tofu
- Plenty of veggies: carrots, celery, onions, zucchini, cauliflower, and a big handful of greens stirred in at the end
- A slow carb, if you like: potatoes, sweet potatoes, barley or brown rice
- A finish: a squeeze of lemon, a spoon of tahini, or fresh herbs on top
The easiest shortcut: red lentils
One cup of cooked lentils has about 18 grams of protein, plus a good amount of fiber. Red lentils melt right into a soup and cook in about 15 to 20 minutes, so you don't need to plan ahead.
Add turmeric the smart way
Turmeric has been part of South Asian cooking and Ayurveda for thousands of years. Research suggests curcumin, its main compound, may help calm inflammation in the body. Your body absorbs it much better with a pinch of black pepper and a little healthy fat, so add all three to the pot together. A teaspoon in a lentil or veggie soup gives it a warm, golden color.
Cooking with turmeric is generally fine, but check with your doctor before taking turmeric supplements if you take medication, especially blood thinners.
Try this today
Add a can of beans (rinsed) or a cup of red lentils to your next pot of soup. If you buy soup, look for one with beans or lentils, or stir in some chickpeas before you heat it up. Then notice how long it keeps you full.
Get more protein into every meal
One plant-based recipe a day for five days, with the protein counted for you. No powders, no tracking apps.
Start the challengeHave a question about this? Send me a message. I read every one.
Holistic Nutritionist helping women over 40 feel strong and energized with simple plant-based eating. Learn with her live in the Plant-Powered Kitchen Club.
This post is for education and is not medical advice. See the disclaimer.