There's nothing more comforting than a steaming bowl of soup. Whether it's a creamy bisque or a hearty vegetable stew, soup is always a welcome addition to the dinner table. But when it comes to getting kids to eat healthy, it can be a challenge. That's why we've rounded up some of our favorite kid-friendly healthy soup recipes that are sure to please even the pickiest of eaters.
From slow cooker soups to simple stovetop recipes, these soups are packed with nutritious ingredients and plenty of flavor. These recipes are perfect for any time of year, but especially during colder months when a hot bowl of soup is just what the doctor ordered! So grab your favorite pot, pull out your ladle, and get ready for some delicious soups that are sure to satisfy your whole family. Soup is a great meal for children for several reasons. It’s easy to make, nutritious, and delicious! It can also be adapted to fit picky eaters, with a variety of flavors and ingredients to choose from.
Soup offers a great opportunity to add more vegetables, legumes, and whole grains to your child’s diet. Plus, it can be served hot or cold, depending on the weather or their preference. When it comes to soup styles and flavors, you have many options. Creamy soups are usually made with dairy or a non-dairy milk alternative, like almond milk or coconut milk. Brothy soups are usually made with a flavorful stock and may contain a variety of vegetables and meats.
Soups can also be spicy, mild, sweet, or savory. Ingredients for soups can include vegetables, legumes, grains, and meats. Popular vegetables used in soups are carrots, celery, onions, tomatoes, and potatoes. Legumes such as chickpeas and black beans are also good additions.
Grains like rice, pasta, and barley can also be added to soups. And if your kids are open to it, adding meat such as chicken or turkey can be a great way to get more protein in their diet. Making soup from scratch is fairly simple. Start by making a flavorful stock. There are many recipes online that you can use as a guide, but you can also make your own combination of herbs and spices.
Next, add your chosen ingredients and simmer until everything is cooked through. You can also add flavorings such as garlic or onion powder, or herbs like thyme or rosemary. For kid-friendly soup recipes, try creamy tomato soup with grilled cheese croutons or creamy corn chowder with bacon bits. If your kids like spicy food, try making a spicy black bean soup with sour cream and cilantro garnish.
If they prefer milder flavors, try making a roasted vegetable minestrone with Parmesan cheese or a lemony chicken noodle soup. Vegetarian and vegan options can also be made for kids who don’t eat meat. Try making a vegetable-based soup like roasted cauliflower soup or broccoli cheddar soup. For vegan soups, try making a creamy mushroom bisque or curried lentil soup.
Be sure to keep an eye out for potential allergens such as nuts, dairy products, and gluten. Portion sizes for children vary depending on their age and activity level. As a general guideline, aim for 1/2 cup per year of age for younger children (2-3 years old) and 1 cup per year of age for older children (4-5 years old). If your child is particularly active or has special dietary needs, consult with your doctor or nutritionist for specific recommendations. When storing soups for later use, it’s best to cool them down quickly before transferring them to airtight containers and storing them in the refrigerator for up to three days or in the freezer for up to two months. To reheat soups, transfer them to a pot over low heat until heated through.
Storing Soup and Reheating Tips
When it comes to storing and reheating soup, there are a few tips and tricks that can help you preserve the freshness and flavor of your homemade creations.To ensure that your soups stay delicious, you should always store them in airtight containers in the refrigerator. It's best to allow the soup to cool completely before transferring it to the fridge, as this will prevent any bacterial growth. When reheating soup, it is important to heat it slowly and evenly; this will help prevent any burning or scorching. You can use a stovetop or microwave to reheat soups, depending on your preference.
It's important to note that some soups, such as cream-based soups, may separate when reheated. If this happens, it is usually best to discard the soup and start from scratch.
Vegetarian and Vegan Options
When it comes to making kid-friendly soups, there are a number of vegetarian and vegan options that can be just as delicious and nutritious as their meaty counterparts. Soups such as vegetable, lentil, and split pea can be made with a variety of vegetables, herbs, and spices for a flavorful and nutrient-packed meal. If you're looking for a vegan option, consider making a creamy tomato soup with almond or coconut milk.You can also get creative with other plant-based ingredients such as beans, mushrooms, and lentils. In addition to the variety of vegetarian and vegan options, it is important to be mindful of potential allergens when making soups for your kids. Common allergens found in soups include dairy, nuts, eggs, and wheat. If any of these ingredients are used in the soup recipes you are making, be sure to indicate this clearly on the recipe or menu for those with allergies.
Portion Sizes and Recommended Servings
When it comes to feeding children, portion sizes and recommended servings can be a tricky subject.It's important to make sure that children are getting the right amount of food for their age, weight and activity levels. In general, for children aged 2-6, the recommended serving size of soup should be around one cup per meal. For children aged 7-12, the recommended serving size should be around two cups per meal. It's also important to consider any dietary restrictions your child may have when making soup.
For example, if your child is lactose intolerant, they may not be able to tolerate cream-based soups. Or if your child has a nut allergy, they will need to avoid soups with nuts as an ingredient. If you're unsure of what kind of soup is best for your child, consult with a healthcare professional or dietitian. When it comes to portion sizes, it's important to consider how hungry your child is.
If they are particularly hungry, you may want to serve them a larger portion than the recommended size. However, try not to exceed the recommended size too often. This will help teach your children how to control their own portions and prevent overeating.
Nutritional Benefits of Soup
Soup can provide a wealth of nutritional benefits for kids, from vitamins and minerals to proteins and carbohydrates. Many ingredients found in popular soup recipes are packed with essential nutrients that are essential for healthy growth and development.For example, tomatoes, which are often used in many soup recipes, contain vitamin A, vitamin C, potassium, and dietary fiber. Carrots, another popular ingredient found in soups, are rich in beta carotene, which is converted to vitamin A in the body. Onions and garlic contain allicin, a compound with antibacterial and antiviral properties. Other vegetables that can be added to soup such as beans, potatoes, squash, and spinach are also rich in vitamins and minerals.
Many soups also contain proteins such as lentils, beans, and quinoa, which are important for muscle growth and repair. Meat and fish are also great sources of protein and can be added to soups for a heartier meal. Finally, soups often contain carbohydrates such as potatoes, noodles, and grains. Carbs provide energy for the body and help keep kids energized throughout the day.
By incorporating nutritious ingredients into soups, you can create meals that are both healthy and delicious. So next time you're looking for a kid-friendly meal idea, consider making a soup!
Kid-Friendly Soup Recipes
When it comes to kid-friendly soup recipes, there are endless possibilities. From creamy tomato soup to chunky vegetable soup, there are many flavors and textures that appeal to picky eaters. Here are some delicious and healthy recipes that your kids will love.Creamy Tomato Soup
This creamy tomato soup is a classic kid-favorite.It's made with fresh tomatoes, garlic, onions, and a touch of cream for a rich and flavorful soup. Serve it with crackers or croutons for a tasty meal.
Vegetable Soup
This hearty vegetable soup is packed with nutrients and flavor. It's made with carrots, celery, potatoes, and your choice of other vegetables. Add some beans or legumes to make it more filling and satisfying.Minestrone SoupMinestrone is a traditional Italian soup that's packed with vegetables and pasta. Add some beans, tomatoes, garlic, and herbs to make it even heartier. Serve it with a sprinkle of Parmesan cheese for an extra flavorful kick.
Chicken Noodle Soup
Chicken noodle soup is a classic comfort food that's sure to please the whole family. Use rotisserie chicken for a quick and easy meal.You can also add vegetables such as carrots, celery, and onions for added nutrition.
Ingredients for Soup
VegetablesVegetables are a great way to add flavor and nutrition to any soup. Carrots, celery, onions, mushrooms, bell peppers, and potatoes are all popular options. Vegetables can be roasted, sautéed, or boiled depending on the type of soup you're making.Beans
Beans are a great source of protein and fiber and can be used to add bulk to any soup. Popular beans for soups include black beans, white beans, chickpeas, and lentils.Beans can be cooked from scratch or used from a can.
Grains
Grains such as rice, barley, and quinoa can be added to soups to give them a more hearty texture and added nutrition. Whole grains are best for soups as they retain their texture better than processed grains.Spices and Herbs
Spices and herbs can add a lot of flavor to soups. Popular spices used in soups include cumin, coriander, oregano, thyme, bay leaves, and chili powder. Herbs such as parsley, basil, and cilantro can also be used to add flavor.Proteins
Adding protein to your soup is a great way to make it more filling and nutritious.Chicken, beef, pork, tofu, tempeh, and fish are all excellent sources of protein that can be added to soups. You can also add cooked legumes such as lentils or chickpeas for a vegetarian option.
Making Soup from Scratch
Making soup from scratch is a great way to make sure your kids get a nutritious meal. It's also a lot of fun, as you can experiment with different flavors and techniques. Here are some tips for making soup from scratch:Stock Making:The stock is the base for any soup and is what gives it its flavor.You can make your own stock by simmering vegetables, herbs, and other ingredients in water. Making your own stock also allows you to control the sodium content of the soup. When making stock, be sure to use fresh ingredients and cook them until they are soft and fragrant.
Flavorings:
Flavorings like onions, garlic, and herbs are essential for making soup taste delicious. Make sure to sauté the aromatics first before adding them to the soup.This will give them a deeper flavor and prevent them from getting soggy.
Techniques:
There are a few different techniques for making soup, including simmering, boiling, and blending. Simmering is a slow cooking method that allows the flavors to develop gradually. Boiling is a faster way to cook, but it can cause some ingredients to break down too quickly. Blending is a great way to add texture to soups, but it can also make them too thick.You can also use a food processor or immersion blender for a smoother texture. Making soup from scratch can be an enjoyable activity for you and your kids. With these tips, you'll be able to make delicious soups that your family will love.
Types of Soup
Soup is one of the most versatile and comforting meals you can make for your kids. There are a wide variety of soups to choose from, each with its own unique flavor and texture. The most common types of soup include cream-based soups, broth-based soups, purees, chilis, and chowders.Cream-based soups are typically thick and creamy, and often include a combination of vegetables, dairy, and sometimes meat. Cream-based soups often feature a creamy base made with butter, flour, and milk. Popular cream-based soups include broccoli cheese soup and potato leek soup.
Broth-based soups
are lighter in texture than cream-based soups. They often contain vegetables, herbs, and other ingredients cooked in a flavorful broth.Popular broth-based soups include chicken noodle soup and vegetable soup.
Purees
are thicker than broth-based soups, but not as thick as cream-based soups. Purees are typically made with a combination of vegetables, herbs, and seasonings that are pureed until smooth. Popular purees include butternut squash soup and carrot ginger soup.Chilis
are hearty soups that usually contain beans, spices, tomatoes, and sometimes meat. Popular chili recipes include turkey chili and white chicken chili.Chowders
are thick and creamy soups that often include potatoes, corn, and other vegetables.Popular chowder recipes include clam chowder and corn chowder. Soup is a great meal option for kids, as it can be both nutritious and delicious. Different types of soup, from creamy tomato to minestrone, can be enjoyed by kids of all ages. In this article, we discussed the nutritional benefits of soup, different types of soup, ingredients for making soup from scratch, kid-friendly soup recipes, vegetarian and vegan options, portion sizes and recommended servings, and storing and reheating tips. We also encouraged readers to experiment with different flavors and ingredients when making soup.
If desired, leftovers can be stored in the refrigerator or freezer and reheated for future meals.
