Soup on the go
Healthy and delicious ready-made options you’ll savour. By Lindyl Crabb.
When winter strikes, there’s no meal quite as nourishing as a bowl of piping hot soup. But if you don’t have time to make soup from scratch there are lots of nutritious and delicious options that come ready to heat and eat on-the-go. Perfect for a quick mid-week meal, ready-made soups are an inexpensive way to get a variety of healthy ingredients and increase your intake of vegetables and legumes. Here’s what’s on offer.
What to look for
It’s important to read the nutrition panel so you can make healthy choices. Dietitian Olivia Bates explains the numbers you need to know.
ENERGY: If you’re having the soup as a snack, stick to a 500kj portion. If it’s a meal, make sure your serving is under 2000kj.
PROTEIN: Aim for 5-10g of protein per 100g. The higher the protein content, the more satiating your meal will feel.
FAT: Look for options with less than 10g of fat per 100g. Creamy soups tend to have a higher fat content but if you do like a little creaminess, choose a broth-based soup and add a dollop of natural Greek yoghurt.
SODIUM: Powdered and concentrated soups often contain the most sodium because salt is used to preserve them and add flavour. Go for soups with less than 400mg of sodium per 100g, but products with less than 120mg per 100g are best.