Judith Haudum

Homemade Soups for Increased Nutrient Density

There are many quick ways to increase the nutrient density in our diet. It's convenient to buy instant soup. At home, you just need to add hot water, wait a moment, and it's ready. However, the downside is that whether it's broccoli, mushroom, tomato, or vegetable soup, there's not much actual vegetables in it. The nutrient density and quality are low, and the salt content is high. Not to mention the taste variations. A much better option is homemade soup.

Vegetable Soup (Broth)


(10 servings)

  • 2 onions
  • 2-3 cloves of garlic
  • 3-4 medium-sized carrots
  • 3-4 parsnips
  • 0.5 leek
  • 1 bay leaf
  • Saffron
  • Additional spices to taste
  • 1-2 tsp salt
  • 1-1.5 liters water


  1. Clean and chop the vegetables.
  2. Add salt, spices, and vegetables to the water and simmer lightly for about 20 minutes.
    Tip: Enjoy with a slice of whole grain bread or homemade focaccia.
  3. To make it a larger meal, spread 2-3 slices of whole grain bread with cottage cheese, sprinkle with cress.

Nutritional Information (per serving):

  • 20 kcal
  • 0.1 g fat
  • 4 g carbohydrates
  • 1 g fiber
  • 0.6 g protein
  • 440 mg salt

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