A Nutritionist Rates 8 Supermarket Soups
Natoora Cavolo Nero Minestrone, £2.84 (was £3.79)
VERDICT: This is a solid option if you’re looking to tick a few health boxes, says nutritional therapist Sandra Greenbank. “I love that this minestrone is made with extra virgin olive oil rather than a cheaper alternative such as sunflower or rapeseed oil. It gets bonus points for being organic, too. It’s low in sugar, which is great, but is also relatively low in protein, so it may not keep you full for very long if eaten on its own.” Beans also provide fibre, adds Darcy Lawler, nutritionist at Aegle. “It also contains farro, a highly nutritious ancient grain that’s a great substitute for pasta.”
RATING: 8/10
Available here
Bol Garden Pea and Spinach Soup, £2.95
VERDICT: “This soup is naturally high in fibre, and each serving contains an impressive 18g of protein,” says Sandra. “It also contains four of your five-a-day, making it a great choice for those who struggle to meet their daily quota,” she says. If you’re looking to give your immune system a helping hand, this is a good lunch option, adds Darcy. “Peas are a good source of vitamins A, C and K, which can help support immunity, as well as being a great source of fibre, which can aid gut health – also a key part of immunity. The soup is thickened with coconut cream, which is a helpful alternative if you are trying to cut back on dairy.”
RATING: 9/10
Available here
Soupologie Turmeric Noodle Broth, £2.99
VERDICT: With 145 calories per serving and just 4g of fat, this soup may look like a healthy option, but a lack of both protein and fibre means it won’t fill you up. “A carrot-based soup will provide good amounts of beta carotene, which the body can convert to vitamin A, but soups aren’t an obvious place for vitamin D fortification, and I’d question the need for it here,” Darcy tells us. “It also contains maltodextrin, a sweetener with no nutritional value, and sunflower oil, which is high in omega 6 fatty acids, which can contribute to inflammation.” The soup also contains fillers like rice flour.
RATING: 4/10
Available here
Yorkshire Provender Vegetable Broth, £2 (was £2.75)
VERDICT: “This is the sort of soup you’d make at home and the list of ingredients is wholesome,” says Sandra. “The only downside is that it’s naturally high in sugar and low in both protein and fats, which is unlikely to keep you satisfied and you may find yourself snacking before your next meal. It’s also made with rapeseed oil, which is a less healthy option to olive oil. Top this with some mixed seeds and a drizzle of olive oil to add a boost of healthy protein and fat.” If you’re looking to eat a wider variety of plant foods, however, this soup is one to stock up on, says Darcy. “It contains swede, celeriac, mace, nutmeg, lentils and red quinoa, all of which provide fibre to nourish your gut bacteria.”
RATING: 9/10
Available here
Waitrose Tomato, Bean and Kale Soup, £2
VERDICT: “This sounds like a nutritious soup, but it seems there is more cornflour (a cheap filler) than kale in this blend,” says Sandra. “It would be preferable to use healthy fats such as olive oil than these cheap fillers, and it’s pretty high in salt and sugar, and low in protein.” To make this into more of a complete meal, Sandra recommends serving it alongside crackers topped with a protein source, such as tinned sardines or a boiled egg. “When buying soup, be mindful of choosing products with additives, flavourings which aren’t listed, or excess salt,” Darcy advises.
RATING: 4/10
Available here
Sainsbury’s Petit Pois and Ham Soup, £2 (was £2.60)
VERDICT: This soup contains a decent amount of protein, is low in sugar and is made with ingredients you’d use at home without cheap fillers. “Sweet peas have an impressive nutrient profile – they contain vitamins B, C and K and are packed with fibre,” says Sandra. “The soups that contain some form of meat tend to be better balanced, so the fact this contains some ham makes it a more balanced option compared to other vegan soups. I’d happily have this with a slice of bread on the side. On the whole, it’s a healthy soup, but do watch out for the high salt content.”
RATING: 6/10
Available here
Glorious Tuscan Chicken Soup, £2.20
VERDICT: “This is a hearty soup with good-quality ingredients, and the addition of both grains and chicken means there’s plenty of fibre and protein to keep you full and satisfied. The range of grains is also excellent – it contains both buckwheat and quinoa, making it a good option for anyone avoiding gluten,” says Sandra. “This is the sort of soup I’d recommend to my clients – it boasts an impressive balance of carbs, fat, protein and fibre, and contains plenty of vegetables, such as tomatoes, carrots, courgette, celery, parsnips and parsley.”
RATING: 9/10
Available here
Leon Curried Sweet Potato Soup, £2.30
VERDICT: Made with cauliflower, carrots, sweet potato, brown rice and coconut milk, this warming soup counts towards two of your five-a-day. “It also contains plenty of spices, which is great for immunity and for nourishing your gut microbes,” says Sandra. “The only downside is that it’s fairly high in sugar due to the addition of raisins, meaning it contains a third of your daily allowance in just one serving. It could also do with a little more protein, so consider topping with some seeds or sliced chicken.”
RATING: 6/10
Available here
For more information visit MeetAegle.com and SandraGreenbank.com
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