Cooler weather signals the start of soup season and whipping up a batch of soup from scratch is a quick and easy way to pack your nutrients in.
But if your fridge is bare or you’re short on time, there are some healthy supermarket soups out there.
The trick is to buy the freshest varieties. Most canned soup is full of hidden sugar and additives, while the powdered version is usually packed with artificial ingredients. And frankly, not very satisfying.
Instead, try one of these five, which we’ve tasted for flavour, texture and perhaps the most controversial soup characteristic: “bits”!
1. La Zuppa Italian Minestrone Soup, $4.40 (540g)
A sugar-free option for when you’re craving the flavours of the Italian classic, but can’t convince Nonna to make some.
Lee: “I like the really chunky bits in there. It feels homemade, which is key for me when picking a hearty soup.”
Camilla: “I love how many veggies La Zuppa has managed to cram in here, but the flavour could do with a little lift. A sprinkle of paprika, perhaps?”
2. Darikay Thai Pumpkin Soup, $6.50 (560ml)
Tomato soups are often flavoured with extra sugar, so opt for pumpkin instead. Although this veggie is slightly higher in natural fructose, it’s full of fibre to slow down the sugar hit.
Camila: “The coconut milk and fresh lime juice adds an unexpected taste. It’s really smooth, maybe a little too so for me. I generally like more bits.”
Rachel: “This isn’t your average homestyle pumpkin soup (hey, you can make that at home). The Thai flavours give it a little something extra, and it’s smooth as silk (bits are my worst nightmare!).”
3. Pitango Hearty Chicken and Vegetable Soup, $7.50 (600g)
Chicken “Cup a Soups” are particularly full of crap. This fresher version is made with free-range chicken, seven types of veggies and has no added sugar!
Lee: “I loved the flavour. It was probably one of my favourites. Only downside? The chicken. Less micro-shredded chicken and more chunky bits, please!”
Camila: “I’d also prefer the chicken less shredded, but thumbs up for plenty of veggies.”
4. Hart and Soul Laksa Soup, $3.49 (400g)
Thai food is notoriously high in sugar. Fortunately this soup, from Melbourne nutritionist Melanie Lionello, is a far healthier option if you’re craving Thai flavours.
Rachel: “I love anything with noodles. The broth is so sweet and lemongrass-y, and just as delicious as the local takeaway. It could do with a little more protein to beef it up. I’d add my own.”
“Update: after much teasing from Lee and Camilla, I realise now that the ‘noodles’ are actually enoki mushrooms. Bonus points for making this one low-carb; I didn’t even know it!”
Camilla: “Yum! Big bold-flavour points for Melanie. It’s tasty and sweet, with a nice little kick of chilli at the end.”
5. Created with Jamie, Tasty Beef & Ale Soup, $4.99 (300g)
We love a bone-broth based soup, and this one by Jamie “I support an IQS sugar tax“ Oliver is one of the best ones we’ve spotted at the supermarket.
Although the sugar content may appear slightly high (9.9g per serve), it’s likely that most of that comes from maltose in the beer.
Lee: “The flavour is strong and Jamie’s team definitely didn’t skimp on chunky bits. I like it!”
Camilla: “Smells like a pie. Tastes like a pie. Looks like, well, the inside of a pie. The flavour is super rich and beefy – delicious in smaller servings, but I’m not sure if I could finish a big bowl.”
This is not a sponsored post. We bought, tried and tested all these products right here in the IQS HQ and didn’t receive any incentives from any of the brands to review them in any particular light.
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