Soup for Breakfast

Tired of racking your brain and pantry for a quick, healthy meal to start the day, or eating the same thing morning after morning? One way to stir up your routine is an age-old practice that’s seeing new life on social media: soup for breakfast.

Research suggests eating breakfast daily is linked with maintaining a healthy weight, better blood sugar levels, better dietary choices throughout the day, better attention to schoolwork in children, and lower risk of heart attacks and strokes. According to the Dietary Guidelines, breakfast in the United States is typically 20 percent of the day’s calories but a higher percentage of fiber, vitamin D, calcium, iron, and potassium.

And breakfast soup in particular has a long history and endless permutations across the globe, from hearty Chinese congee (rice porridge) to gut-healthy Japanese miso broth to satiating Turkish lentil stew.

There’s a reason for that. It’s an easy way to prepare heart-healthy gourds and protein-packed beans, resuscitate wilting greens without resorting to a sad salad, and throw in last night’s leftovers, pantry and freezer odds and ends, various spices and aromatics–and even an egg for a breakfast-y feel. 

Adding variety while cutting down on food waste, soup is a budget-friendly tool that slots nicely into weekly meal planning and shopping, whose volume of water makes it hydrating as well as satiating. 

“Drinking water or consuming broth-based soup before a meal has been shown to reduce calorie intake at that meal,” points out Anastassios Pittas, professor at Tufts University School of Medicine and adjunct professor at the Friedman School of Nutrition Science and Policy at Tufts.

Although experts caution that bone broth has not been proven to ease arthritis or boost immunity, soup is considered medicinal in many cultures, from American chicken soup to Korean samgyetang. Often served as an act of care to the heartsick and to those experiencing food insecurity, it can bring warmth to a chilly morning, and a gentle way to break one’s fast.

Here are some tips to kicking off your day with this beloved, time-honored food:

Strategy #1: Balance Your Soup—and Add an Egg

The best breakfasts are a mix of complex carbohydrates (like whole grains), healthy (unsaturated) fats from foods like plant oils, nuts or seeds, and avocados, and protein. While Americans generally consume more than enough protein, research shows it’s best to spread protein out throughout the day, so including some in breakfast (and a bit less at lunch or dinner) is a smart choice. 

A more economical choice than most other animal proteins, an egg can be part of a healthy dietary pattern for most people. If you’re enjoying a couple of eggs now and then, whole eggs are a perfectly fine choice. If it’s a frequent meal, you might want to use just one whole egg and two whites, just to err on the side of caution. Add lots of veggies and an egg goes a long way. 

Strategy #2: Get Creative

Don’t let typical American breakfast foods limit you! Expand your definition of breakfast foods to include any healthy choices you like. Last night’s leftovers are ready to warm up and serve! Or get inspired by the savory breakfast soups, beans, curries, and unsweetened yogurt dishes popular in other countries.

If you find yourself with a lot of unused fresh vegetables that are nearing the end of their useful life, make a soup or stew. Keep a bag in the freezer for discards like woody asparagus ends, cauliflower leaves, onion ends, aging herbs, carrot and potato peelings, and other veggie castoffs. When the bag is full, make vegetable broth.

Strategy #3: Cook in Advance

Soups, stews, chowders, and chilis make excellent to-go lunches and go-to dinners. They’re easy to portion into single-serving or family size freezer bags or containers. To thaw, place in the refrigerator the day before eating, microwave, or heat on low in a pot on the stove.

Long and slow simmering lets flavors meld and deepen as ingredients cook down and reduce, resulting in more tender meats and root vegetables and richer sauces (think stew, chili, and soup).

Strategy #4: Give the Gift of Soup

Dry soup mixes make great gifts–they are simple to assemble and can be made in advance. They are nutritious, hearty, and have a lengthy shelf life. Packaged in a clear jar or bag, the colorful layers of ingredients are decorative on their own. For a larger gift, put the soup package in a basket or bag with shelf-stable ingredients like canned tomatoes, perhaps adding a wooden spoon or spoon rest.

This article was compiled from content in the Tufts Health & Nutrition Letter, published each month by the Friedman School of Nutrition Science and Policy.