If your diet is short on vegetables, whip up a batch of this “stoup,” whose satisfying consistency falls somewhere between soup and stew.
The vegetables, including beans, pack in the potassium, a mineral that experts say we fall short on. Potassium is especially important for normal muscle contraction, communication between nerve cells, and normal fluid balance, among other functions.
One serving of veggie stoup provides nearly 25% of your daily potassium needs and supplies about a third of your fiber requirements, too.
The fiber that occurs naturally in foods may help reduce the risk of cardiovascular disease, obesity, and type-2 diabetes. Fiber also provides feelings of fullness, which may help with weight control.
Chili is a go-to meal when you’re tight on time. This dish is ready in about 20 minutes, so it makes perfect weeknight fare. It’s simple and nearly a meal in itself, thanks to all the protein, fiber, and vegetables it packs.
Beans are responsible for much of the fiber, protein, and iron necessary to keep energy levels high. Canned beans offer convenience, but choose reduced-sodium varieties and rinse them to keep sodium content low.
Feel free to turn up the heat with diced jalapeño, more cumin, dried oregano, or all of the above.
You can also swap in lean ground beef for the turkey, or go meatless by using a third can of beans.
Asparagus is a treasure trove of vitamin K, which your body needs to bolster bone strength and regulate blood clotting.
The carotenoids found in asparagus make for its pretty green hue and double as anti-inflammatory compounds. Asparagus can also claim high levels of glutathione, a powerful antioxidant that guards against cell damage from intense exercise and everyday living.
Don’t let the name fool you: This is a vegetarian dish. The soup’s creamy consistency is achieved by blending the ingredients, and no cream is required.