Did you know that the same amount of meat and vegetables blended into a soup with water and a little seasoning will keep you satisfied and full longer than if you had eaten them as solids and drank the water separately?
Not only is soup great for a filling meal, you tend to eat less calories when doing so. This particular soup is not blended, but is a very satisfying meal that is not eaten quickly. I use chop sticks with mine so i eat a little slower than i would with a fork. Later i used a spoon for the stock. By then the stock has huge flavour from the vegetables. A blended version of something like this would create more of an emulsion of suspended food in the water. When this enters your stomach, it takes a lot longer for it to filter through your stomach than if you had simply drank the water on its own and eaten the food whole. The soup emulsion held in the stomach triggers the full sensation quicker than solid food. Scientific fact; and one you should take advantage of if you’re wanting to lose weight!
I often used to make soups like this with half a twine of asian vermicelli rice noodles. Instead, i am using a Paleo guide to my food for this program so i can lean up. This version is simply full of vegetables and plain roasted chicken breast. The dish uses Massel chicken stock to taste, about a tablespoon of Tamari wheat free sauce and jug boiled water directly in the dish. I threw directly into this these things:
- 1/2 a carrot
- 1/2 a zucchini
- 4 small mushrooms sliced
- 3 cut florets of broccoli
- 1/2 a sliced red onion
- 3 half cut brussel sprouts
These sat for while in the boiled water and stock till i prep’d my chicken and popped things away. I then added 150 grams of ripped chicken and microwaved this large bowl for another 1-2 minutes. It depends on the size and volume of water used. My wife’s dish used a few less ingredients and about 130 grams of chicken.
This particular version worked out at about 300 calories. My wife’s version was about 220. She loved it and really enjoys this kind of soup more than blended because she said the veggies always feel very fresh and crisp as opposed to overcooked. We did this low calorie version because we were on our low calorie day. You can add a tablespoon of olive oil to this or even sesame oil which is often nice to bring up the fat content. Or even use some of the roasted chicken skin!
Try doing some blended versions. Not too much; or even finely chopped instead of chunky to experiment and test the theory yourself! I finished this soup off with a fair amount of cracked black pepper but you can get creative with parsley too no doubt. No salt! If you like a little asian heat, a dollop of Peri-Peri or even Tabasco works too.