Soups are a great way to provide nutrition to kids and keep their stomachs full for a longer time.
Batul Nafisa Baxamusa
Eating a warm bowl of soup is such a wholesome and fulfilling meal. You can add many ingredients to a soup and make it a healthy option for fussy eaters. It's easy to hide different mashed veggies and feed them to a baby or toddler.
Hungry babies, fussy toddlers, and picky kids tend to lose out on nutrition from various foods due to their aversion to different vegetables or foods. It is always better to serve them a warm home-cooked meal rather than depending on packaged baby/kid food.
Let's take a look at a few simple healthy soups for kids. These soups will not only prove to be a filling meal, but help our fussy mini humans get all the nutrition they need in a bowl.
Recipes for Healthy Soups for Kids You Ought to Try
Broccoli soup is filled with calcium, magnesium, zinc, and phosphorus making it a perfect meal for growing babies and children.
1. Broccoli Soup
~ 1 onion ~ 2-3 clove of Garlic ~ 1 broccoli ~ Salt and pepper ~ Ghee/Butter/Olive oil ~ Water
Heat a spoon full of butter/olive oil/ghee in a pan. Add the chopped garlic, onion, and 4 to 5 glasses of water. Let it boil, then add broccoli to the boiling water. Cover and let it cook for 5-7 minutes.
Once the broccoli is soft, switch off the gas and let it cool down. Blend the mixture to a smooth paste. In the same pan, add a spoon of butter and pour the broccoli paste. Add salt and pepper for taste. Boil well and serve.
This soup is packed with proteins, fiber, iron, antioxidants, vitamin K, omega-3 and 6, iron, and magnesium.
2. Creamy Edamame Soup
~ 1 White onion ~ 1 spoon Olive oil ~ 2-3 clove of Garlic ~ 250 g Edamame (soy beans) ~ Salt and pepper ~ 100 g Cashew ~ 750 ml Vegetable stock ~ Fresh Dill ~ Hemp hearts to sprinkle
In a pan, add a spoon of olive oil, diced onions, and garlic along with half of the veg stock and let it simmer for 5 minutes. Add edamame, cashew, and the remaining veg stock. Allow simmering for another 10 minutes.
Switch off the gas and let it cool. Pour it into a blender and add fresh dill, salt, and pepper. Blend till creamy. Serve it to your kids and don't forget to sprinkle a little hemp heart on top.
Loaded with vitamin A, it is perfect for strengthening eyesight in babies. It also contains vitamin B6, vitamin C, vitamin E, folate, iron, potassium, fiber, and more.
3. Pumpkin Soup
~ 1/2 medium sized pumpkin ~ 1 small onion chopped ~ 1/4 cup fresh cream ~ 2 tablespoon butter ~ Salt and pepper
Deseed and chop the pumpkin into small pieces. Add butter to a pan and chopped onions. Sauté till soft and add the pumpkin cubes. Fry till they turn brown. Add 3 cups of water and seasoning to the roasted pumpkin.
Allow it to boil till the pumpkin is soft and mushy. Switch off the gas and cool it down. Blend using a hand blender and strain the puree. Serve warm with fresh cream and garnish with pumpkin seeds.
Chicken soup contains proteins and healthy fats. Peppercorns act as natural antibiotics, and ginger has anti-inflammatory properties.
4. Chicken Soup
~ 1 small Onion ~ 1- 2 tablespoon Olive oil ~ A cup of chopped carrot, celery, peas ~ 1 cup chicken cut into pieces ~ 1 inch ginger ~ 4 large cloves ~ 6 peppercorns ~ 1/2 turmeric powder ~ Salt
Add oil to a pressure cooker, followed by chopped garlic, ginger, and onions. Add the peppercorns, carrots, celery, turmeric powder, and a pinch of salt if making for babies under a year.
Add 4 cups of water and add the chicken. Pressure cook for 3 to 4 whistles. If cooking in a pot, then simmer for 30 to 40 minutes. You can strain the soup and serve clear soup or serve it with shredded chicken and veggies to older kids.
Fresh peas contain Vitamin C, Vitamin K, folate, and fiber. It is an excellent source of calcium, and dietary fiber helps in proper bowel movement.
5. Pea Soup
~ 2 cups green peas ~ 1 tablespoon butter ~ 1 small onion ~ 1/2 cup milk ~ Salt and pepper
In a pan, heat butter and sauté the chopped onions until soft. Add one and a 1/2 cups of water, green peas, and a pinch of salt. Let it simmer for 15 minutes till all the peas are well-cooked.
Turn off the gas and let it cool. Blend it into a smooth puree and add half a cup of milk and half a cup of water. Mix well and cook on a medium flame for 4 to 5 min. Add a pinch of pepper and serve hot (winter) or cold (summer).
These soups are healthy, filling, and can turn out to be food for the soul at times. You can serve different vegetables as a soup if your baby or kids are picky eaters. So moms, what is your soup of the day today?