4 nutritional guidelines for a successful main dish soup 

• • Protein: 15 to 20 g (chicken, fish, shrimp, soft or firm tofu, beef, legumes)
  
  
• • Vegetables: 1/2 cup of vegetables, which translates as 1 portion per meal
  
  
• • Fibre: legumes are rich in fibre and protein (black, red, and white kidney beans, lentils, chickpeas, split peas, lupines)
  
  
• • Salt: as little as possible! Opt for a homemade or store-bought broth (reduced sodium or sodium-free)

Homemade broth 101

• • Vegetable broth: freeze your vegetable trimmings in a large plastic bag (think carrot tops, celery leaves, onion peels, mushroom stems, etc.).
  
  
• • Chicken broth: use a whole chicken carcass, or cook a chicken in a large pot filled with water, vegetables, and seasoning.
  
  
• • Colours and flavours: roast your chicken or vegetables in a casserole before adding the water.
  
  
• • Cooking: cover with cold water and let simmer over low heat, stirring occasionally, until broth is clear and bursting with flavour.
  
  
• • Store: five days in the fridge, or several months in the freezer. Try freezing your broth in ice cube trays.

A little something extra

• • Garnishes: for an extra-gourmet soup, top with flavourful garnishes right before serving; garlic croutons, pancetta chips, aromatic oils, toasted pumpkin seeds, slivered almonds, and toasted chickpeas are all great options.
  
  
• • Pesto: make your soup really pop by topping it with a spoonful of pesto (nut, basil, or sundried tomato).
  
  
• •Soup bar: lay out a selection of ingredients and garnishes, ladle broth into your guests’ bowls and let them pick and choose what they want to put in their soup!