The weather is getting colder and with it, soup cravings arise. Excellent news for your line. But for a slightly more indulgent and satisfying version, we are quickly tempted to add a good spoonful of cream or cheese to seasonal vegetables. A reflex which, if we are not careful, can transform this light dish into a real calorie bomb. So, how to obtain a richer and velvety texture while remaining attentive to your figure? Alexandra Murcier, dietician-nutritionist, offers five simple and nutritious tips to take directly from your cupboard.
Mix chickpeas for a protein soup
To thicken a soup without cream, blended chickpeas are a natural solution. “This is a particularly interesting option for people who are vegan or lactose intolerant.”explains Alexandra Murcier. Beyond their thickening power, chickpeas provide protein and fiber and have a low glycemic index, which allows you to stay full longer without causing blood sugar spikes.
Playing with potatoes and sweet potatoes
Another classic of creamy soups: tubers. Potatoes or sweet potatoes, mixed, provide a naturally creamy texture. Alexandra Murcier prefers sweet potatoes, rich in vitamin A, with a lower glycemic index than classic potatoes. “This alternative is ideal for enriching a soup with taste and nutrients, while keeping the preparation light.”
Lentils, a health and texture ally
Along the same lines as chickpeas, lentils can also thicken a soup. “They offer the same nutritional benefits”specifies the dietitian. Mixed, they give a velvety and satisfying consistency, while providing protein and fiber, perfect for transforming a simple soup into a real complete meal.
An Asian touch with peanut butter or tahini
For those who like more exotic flavors, a little peanut butter or tahini can enrich the soup while providing a creamy texture. Alexandra Murcier, however, insists on moderation: these oilseed purees are very high in calories and have a high glycemic index, so they should be used sparingly. A small spoon is enough to give a delicious velouté without weighing down the dish.
Coconut milk: creaminess and alternative to lactose
Finally, for a soft and lightly scented cream, coconut milk is an excellent alternative to classic cream. It brings richness to the soup while remaining suitable for people with lactose intolerance. Used in moderation, it creates a delicious and comforting texture, perfect for fall or winter evenings.
In summary, to make your soups smoother without weighing them down, simply draw from the vegetables and legumes already present in your kitchen, or add a little oilseed puree or vegetable milk. A simple way to keep your homemade soups healthy, filling and delicious.