6 Reasons To Make Soups And Stews A Winter Staple: Dietician Explains

Satisfying, delicious, and nutritious, there’s nothing quite like a belly-warming bowl of soup, especially during the winter seasons. Winter soups offer endless options for wholesome, healthy meals, packed with hearty flavours to keep you warm throughout the colder months. But why do we turn to warm soups and stews in winter, and why are they considered a staple? We contacted dieticians Dr Ridhima Khamesra, Clinical Dietician, and Dr Pratyaksh Bhardwaj, World Record Holder Dietician and Weight Management expert, to learn more.

6 Benefits Of Making Soups And Stews A Winter Staple

• Winter Comfort with Nutritional Benefits: Dr Ridhima Khamesra explains that as temperatures drop, our bodies naturally crave warmth, and soups and stews provide comfort and nutrition. These dishes are nutrient-packed, offering a holistic approach to winter wellness. Their high water content keeps you hydrated, especially when thirst tends to decrease in colder weather, and the slow-cooking process enhances the bioavailability of essential micronutrients.
• Nutrient-Dense Meals: Soups and stews are a powerhouse of nutrition. Dr Khamesra highlights that they can be tailored to meet different dietary needs, offering a combination of protein sources (like lean meats, legumes, and tofu), complex carbs (such as quinoa, barley, or sweet potatoes), and vegetables rich in vitamins and antioxidants. These elements strengthen immunity, which is essential during flu season. For example, you can try daal palak soup or experiment with leafy greens like mustard greens or kale.
• Incorporating Beneficial Ingredients: According to Dr Khamesra, herbs like thyme, rosemary, and turmeric not only elevate the flavour but also bring anti-inflammatory and antimicrobial properties to your meal. Bone broth is also an excellent base, promoting joint health with its collagen, glucosamine, and chondroitin, which are particularly beneficial during the colder months.
• Health-Conscious Preparation: Dr Pratyaksh Bhardwaj recommends mindful preparation to maximise health benefits. Avoiding heavy creams and excess sodium is key. Instead, use low-sodium broths, Greek yogurt, or plant-based milk for creaminess without the added calories. Bone broth, packed with collagen and amino acids, supports gut, joint, and skin health, all of which are crucial during winter.
• Support for Weight Management: From a weight management perspective, soups and stews help with portion control. Dr Bhardwaj notes that their high water content promotes satiety, helping you feel full for longer. Starting a meal with a vegetable-based soup can curb hunger and reduce overall caloric intake, making it a simple yet effective strategy for those looking to manage their weight during the winter season.
• Versatility: Dr Bhardwaj says, “Another overlooked advantage of soups and stews is their versatility.” Soups and stews can be tailored to meet specific dietary needs, such as keto, vegan, or gluten-free. This makes them a versatile meal option that can accommodate various preferences and nutritional requirements.

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Tips for Preparing Soups And Stews For Your Winter Diet

Dr Ridhima suggests the following tips for preparing this winter staple:

• Use Fresh, Seasonal Produce: Opt for fresh, seasonal ingredients to enhance both the flavour and nutritional value of your soups and stews.
• Limit Sodium: Reduce sodium intake by relying on natural seasonings and homemade broths. If you do need to add salt, choose Himalayan mineral salt, sendha namak, or potassium-fortified salt.
• Incorporate Healthy Fats: Add healthy fats such as olive oil or avocado to boost satiety and make your meals more satisfying.
• Add Garlic for Flavour and Health: Garlic not only enhances the flavour but is also known for its medicinal properties, making it a great addition to your winter meals.

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Soups and stews perfectly capture the essence of winter nourishment, comforting, versatile, and deeply satisfying. This winter, let your pot simmer with wholesome, nutrient-rich ingredients, creating meals that not only warm you up but also nourish both body and soul.

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