Marisol has always thought soups might be both filling and nouraging. She explains, grinning as she stirs a pot of simmering veggies, “I love making soups that warm the soul without compromising heart health.”
She really likes a basic lentil and veggie soup. It begins with olive oil-flavored sautéed onions, carrots, and celery. She then tosses red lentils, vegetable broth, and a little oregano. “Let the lentils break down; that’s what gives the soup its creamy texture,” Marisol says.
Her bean soup with minestrone inspiration is another beloved. She like low-sodium broth, a range of vibrant vegetables including bell peppers and zucchini, plus kidney beans for additional protein and fiber.
She substitutes herbs like basil and thyme instead of too much salt to help to control sodium levels. Marisol says, “Fresh herbs add so much flavor—trust me, you won’t miss the salt.”
Marisol suggests her tomato and barley soup as a somewhat more exciting choice. She simmers fresh tomatoes with a little roasted garlic under low-sodium broth and barley.
The end effect is a soup ideal for a cold evening that is robust, tart. Marisol smiles when asked why she loves it, “Barley gives it a nice chew, and tomatoes bring in that bright, fresh taste.”
To awaken the tastes at the very end, she also like sprinkling fresh herbs or a splash of lemon juice over her soups. Marisol advises using a tablespoon of plain Greek yogurt or mixing a little cooked potato into the soup if you prefer some creaminess but wish to avoid heavy cream.
Marisol advises anyone wishing to create these soups even more healthily to “load up on the vegetables”. Your bowl will pack more nutrients the more vibrantly it is colored. She also says that for your heart, selecting low-sodium or no-salt-added broths can make a big difference.
Marisol’s soups are evidence that good eating need not be monotonous or dull. Every taste sensation and nutrient value abound in each spoonful. So be ready to savor these heart-healthy soups that will leave you feeling satisfied and nourished by grabbing your preferred stockpot, gathering your vegetables!
