NUTRITION: Enjoy the light side of soup

Soups are convenient for busy families. Soups can be left to cook in a Crock-Pot during the day or can be combined in minutes to create a complete dinner using just one pot. The one pot can contain all required food groups for a balanced meal: vegetables, starch and protein. Because of its versatility, soup can be a nutritional powerhouse — or high in fat and calories without providing many vitamins and minerals. So be mindful of what you put in it.

Select broth or vegetable-based soups such as chicken, tomato or squash. Chicken broth is low in calories; commercial brands vary from about 10-30 calories per cup. Tomato soups and juices (made without cream) are about 40-70 calories per cup. Compare that to one cup of light whipping cream, which tips the nutritional scales at about 680 calories per cup. Use starchy vegetables such as squash, potatoes or even avocado to get a creamy texture while avoiding cream. If you really have a craving for a creamy soup, use whole milk instead of cream; a cup of whole milk is about 150 calories per cup, significantly less than whipping cream.

Another way to reduce the calories in your soup is to make sure you use lean meat or use half the amount of meat the recipe calls for. Use white meat poultry with the skin removed. When using red meat or pork, use cuts with the works "loin" or "round."

Increase the fiber, vitamin and mineral content by filling the soup with a variety of vegetables. The MyPlate meal planning guide recommends half of your plate at every meal be fruit and vegetables, so make sure this ratio carries over to your soup bowl. Ask yourself, is half of the bowl vegetables?

You can also increase the fiber, vitamin and mineral content by using whole grains instead of refined grains. Use whole grain pasta, brown or wild rice, barley, farro or quinoa.

Examine what types of fats the recipe calls for. Often times, if the recipe calls for additional butter to be added when finished cooking, this step can be skipped. If the recipe calls to sauté the vegetables or meat in fat before adding to the soup, use heart-healthy oil such as canola or olive oil instead of butter.

Season your soup with herbs and spices instead of salt. Spice it up with chilies. Add some zest with citrus rind or juice. During the winter, I enjoy spices that add some warmth, such as ginger, cumin and even cardamom and cloves. If using dried spices, add them early in the cooking process so they have time to rehydrate. If using fresh herbs, add them at the end of cooking or even sprinkle on top right before serving. This way, the fresh leaves will not have time to wilt.

Don't forget the toppings that can add extra flavor, texture and decoration. For creaminess, add a dollop of yogurt instead of sour cream. Add some crunch by sprinkling on a few chopped nuts or seeds.

Ravioli & Vegetable Soup

Recipe by Nancy Baggett for EatingWell

1 tablespoon extra-virgin olive oil

2 cups frozen bell pepper and onion mix, thawed and diced

2 cloves garlic, minced

¼ teaspoon crushed red pepper, or to taste (optional)

1 28-ounce can crushed tomatoes, preferably fire-roasted

1 15-ounce can vegetable broth or reduced-sodium chicken broth

1½ cups hot water

1 teaspoon dried basil or marjoram

1 6- to 9-ounce package fresh or frozen cheese (or meat) ravioli, preferably whole-wheat

2 cups diced zucchini (about 2 medium)

Freshly ground pepper to taste

Heat oil in a large saucepan or Dutch oven over medium heat. Add pepper-onion mix, garlic and crushed red pepper (if using) and cook, stirring, for 1 minute. Add tomatoes, broth, water and basil (or marjoram); bring to a rolling boil over high heat. Add ravioli and cook for 3 minutes less than the package directions. Add zucchini; return to a boil. Cook until the zucchini is crisp-tender, about 3 minutes. Season with pepper.

Make ahead tip: Cover and refrigerate for up to three days. Thin with broth before reheating, if desired.

Serving size: about 2 cups. Per serving: 261 calories; 8 g fat(3 g sat); 7 g fiber; 33 g carbohydrates; 11 g protein; 28 mg cholesterol; 12 g sugars; 0 g added sugars

Brenda Schwerdt, RDN, LD, CNSC, is a clinical dietitian at St. Luke’s hospital. Contact her at dietitian@slhduluth.com.