Looking for a way to incorporate the DASH diet into your meal planning? Soups are a fantastic option! They're easy to make, packed with nutrients, and can be tailored to your preferences. Here, we'll explore a delicious and simple lentil soup recipe that aligns with the DASH diet, along with other ideas for incorporating soups into your healthy eating plan. The DASH diet was ranked the #1 best overall diet for 2018 by a panel of health experts.
Understanding the DASH Diet
The DASH (Dietary Approaches to Stop Hypertension) diet is a well-researched and highly recommended eating plan designed to help lower blood pressure and promote overall heart health. It focuses on consuming foods rich in potassium, magnesium, calcium, fiber, and protein while limiting sodium intake. This is achieved by prioritizing whole grains, fruits, vegetables, beans, nuts, and lean proteins like fish and poultry. The DASH diet has also been shown to lower inflammation in the body and decrease unhealthy cholesterol levels.
Key Principles of the DASH Diet:
- Emphasize Fruits and Vegetables: Aim for 4-5 servings of each per day.
- Choose Whole Grains: Opt for whole-grain bread, brown rice, and quinoa over refined grains.
- Include Lean Protein Sources: Select lean meats, poultry without skin, and fish. Aim for 6 or fewer servings per day, with a serving being about 1 ounce of cooked meat or 1 egg.
- Incorporate Low-Fat Dairy: Choose fat-free or low-fat milk, yogurt, and cheese (2-3 servings per day).
- Enjoy Nuts, Seeds, and Legumes: Include these in your diet several times a week (4-5 servings per week). Examples are peanut butter, and cooked legumes.
- Use Healthy Fats and Oils: Opt for olive oil, avocado, and canola oil in moderation (2-3 servings per day).
- Limit Sodium Intake: The standard DASH diet recommends no more than 2,300 milligrams of sodium per day, while a lower-sodium version suggests 1,500 milligrams or less.
- Limit Certain Foods: Fatty and processed red meats, full-fat dairy, oils solid at room temperature (like coconut and palm oils), high-sugar foods and beverages should be limited.
Featured Recipe: Simple Lentil Soup
This lentil soup recipe is not only simple to make and pretty quick to throw together, but it’s also DASH diet-friendly. It’s also chock-full of veggies and goodness, which makes it a completely guilt-free meal. This recipe is perfect for a weeknight meal. You can just toss it together, and it is also healthy, hearty, and filling. And if you make a double or triple batch, this soup freezes extremely well. so pop it into some single-serving containers for later in the week. You’ll be glad you did.
Ingredients:
- 2 Tablespoons olive oil
- 1/2 pound breakfast sausage (optional, can be omitted for a vegetarian version)
- 1 large onion, chopped
- 1 large carrot, chopped
- 2 large celery stalks, chopped
- 3 cloves garlic, minced (optional)
- 2 cups lentils
- 1/2 teaspoon salt
- 1 Tablespoon black pepper
- 1 teaspoon turmeric powder
- 3 quarts chicken stock, vegetable stock, or water
- Shredded cheese for topping (optional)
Instructions:
- Heat olive oil in a large soup pot on medium.
- Add sausage and brown, crumbling the sausage as it cooks. Drain if necessary.
- Add celery, carrots, onion, and a pinch of salt. Stir until vegetables are softened slightly and all browned bits have been scraped from the bottom of the pot.
- Add garlic and turmeric, stir well to coat everything.
- Add lentils and chicken stock or water. Bring to a boil, reduce heat and simmer, stirring occasionally, for 45 minutes to one hour, or until lentils are cooked through.
- Season with salt and pepper. Serve hot.
Nutritional Information (Per Serving, Yields 8 Servings):
- Calories: 229
- Total Fat: 13g
- Saturated Fat: 4g
- Trans Fat: 0g
- Unsaturated Fat: 8g
- Cholesterol: 28mg
- Sodium: 1401mg
- Carbohydrates: 17g
- Fiber: 5g
- Sugar: 4g
- Protein: 12g
Tips and Variations:
- Vegetarian Option: Skip the sausage for a vegetarian version.
- Enhance Flavor: Consider adding bay leaves for a richer broth flavor.
- Add More Substance: Toss in some potatoes, sweet potatoes, or squash about 20 minutes before the soup is done. A half-cup of rice would add a little more heft to the soup as well.
- Spice It Up: Add a bit of curry powder, or maybe a dash of hot sauce or red pepper flakes for some zing.
Other DASH Diet-Friendly Soup Ideas:
Here are some additional soup ideas that align with the DASH diet principles:
- Turkey and Vegetable Soup: Use leftover turkey or ground turkey as a lean protein source. Load up on vegetables like corn, beans, and celery. Season with herbs and spices instead of salt.
- Tomato Soup: Use canned or stewed tomatoes as a base. Add vegetables like green beans, onions, and carrots. Serve with whole-grain breadsticks for a complete meal.
- Chicken and White Bean Soup: Sauté onion, celery, and carrots in olive oil. Add mushrooms and bell pepper. Cook another 2 to 3 minutes until mushrooms start to release some of their liquid. Add tomato paste and stir until vegetables are evenly coated.Add the Dash Garlic & Herb seasoning, white beans, chicken broth, and cooked chicken. Stir to combine. Bring to boil, then reduce heat and simmer uncovered for about 15 minutes, or until the vegetables are tender.Add the kale or spinach, stir, then simmer for another 5 minutes, or until kale/spinach is soft.
- Minestrone Soup: A classic Italian soup packed with vegetables, beans, and pasta. Use whole-wheat pasta and limit the amount of added salt.
General Tips for Making DASH Diet-Friendly Soups:
- Control Sodium: Use low-sodium or no-salt-added broths and canned goods. Season with herbs, spices, and lemon juice instead of salt.
- Add Plenty of Vegetables: Load up your soups with a variety of colorful vegetables to boost nutrient intake.
- Choose Lean Proteins: Opt for lean meats, poultry without skin, fish, or beans as your protein source.
- Use Whole Grains: Add whole-wheat pasta, brown rice, or barley to your soups for added fiber and nutrients.
- Limit Fat: Use olive oil or other healthy fats in moderation. Avoid adding cream or butter to your soups.
DASH Diet Meal Planning
Incorporating soups into your DASH diet meal plan is a great way to stay satisfied and meet your nutritional goals. Here's a sample meal plan incorporating some of the soup ideas mentioned above:
Read also: Delicious DASH Diet Treats
Day 1
- Breakfast: Oatmeal with peanut butter, banana, and an 8-ounce glass of skim milk.
- Lunch: Lentil soup with a side salad.
- Dinner: Baked salmon with roasted vegetables.
Day 2
- Breakfast: Chia and berry breakfast pudding.
- Lunch: Curried squash and sweet potato soup.
- Dinner: Turkey burgers with apples, onions, and peppers.
Day 3
- Breakfast: Tropical breakfast bowl.
- Lunch: Leftover turkey burgers with a side of fruit.
- Dinner: Minestrone soup with whole-grain bread.
Eating Out on the DASH Diet
Restaurant and takeout foods can be high in sodium. When eating out, try these tips to cut back on sodium:
- Ask for the sodium content of dishes, if available.
- Request that your food be prepared without added salt, MSG, or salt-containing seasonings when possible.
- Limit or skip sauces and condiments.
- Look for words that indicate high sodium on product labels.
- Choose fruits and vegetables as sides.
The Benefits of the DASH Diet
The benefits of the DASH diet are well-documented. Studies have shown that people who follow DASH can lower their blood pressure within a few weeks. But it’s not just about improving blood pressure. The DASH diet can also help you:
- Maintain a healthy weight: Shed pounds by combining the DASH eating plan with calorie cutting.
- Improve your cholesterol levels: Lower cholesterol, a major risk factor for heart disease.
- Reduce your risk for certain health problems: Lower your risk of breast cancer, colorectal cancer, and metabolic syndrome.
Read also: Which Diet is Right for You?
Read also: The DASH Diet and Blood Sugar