Is Vegetable Soup 5-a-Day?

According to the NHS, fruit and vegetables cooked in dishes such as soups, stews, or pasta all count towards your 5-a-day. This means that, under the right conditions, a bowl of vegetable soup can absolutely contribute to your daily intake of fruits and vegetables, though the exact number of portions depends on the ingredients and quantity.

Quick Summary

This guide explains the rules for how vegetable soup can contribute to your daily 5-a-day count, detailing portion sizes, what ingredients are eligible, and highlighting the importance of variety. It covers the difference between homemade and store-bought options and provides practical tips for maximizing vegetable content.

Key Points

• Homemade Maximizes Portions: Making vegetable soup at home allows you to control the ingredients and add a greater quantity and variety of vegetables, maximizing your 5-a-day count in a single serving.

• Portion Sizes Matter: An 80g portion of most cooked vegetables counts as one of your 5-a-day, and a variety of types is encouraged for a wider range of nutrients.

• Pulses Count Only Once: While great for fiber and protein, beans and lentils can only contribute a maximum of one portion to your daily 5-a-day total, regardless of how much you add.

• Mindful of Store-Bought: Canned and pre-made soups can count, but it's crucial to check labels for claimed portions and hidden high levels of salt and fat.

• Variety Enhances Nutrition: Aim for a 'rainbow' of different colored vegetables in your soup to ensure a broad spectrum of vitamins, minerals, and antioxidants.

• Potatoes Don't Count: Starchy root vegetables like potatoes do not contribute to the 5-a-day count, though other roots like sweet potatoes and parsnips do.

Can Vegetable Soup be Part of Your 5-a-Day?

Yes, vegetable soup can be a convenient and delicious way to increase your intake of fruit and vegetables towards your recommended 5-a-day target. The key is understanding how different components and preparation methods affect its nutritional contribution. The amount a bowl contributes depends on a few critical factors: the quantity and variety of vegetables used, whether they are fresh, frozen, or canned, and the presence of pulses and legumes. This is great news for those looking for an easy, warming meal packed with nutrients.

How to Maximize Your 5-a-Day in a Bowl of Soup

To ensure your vegetable soup delivers maximum benefits, consider the following:

• Load up on variety: Aim for a rainbow of vegetables. Different colors often indicate a different mix of vitamins, minerals, and antioxidants. A soup featuring carrots, sweet potatoes, spinach, and tomatoes will provide a much wider range of nutrients than one with just a single vegetable.
• Embrace frozen and canned options: Fresh isn't the only way to go. Frozen and canned vegetables can be just as nutritious, sometimes even more so, as they are often processed shortly after picking. Just be sure to choose canned varieties packed in water with no added salt or sugar.
• Incorporate pulses and legumes: Beans, lentils, and chickpeas are an excellent addition to soup, providing fiber and protein. However, a key rule to remember is that no matter how many pulses or beans you add, they will only ever count as one of your 5-a-day portions per day.
• Control the additions: While vegetables provide the foundation, what else you add matters. Avoid excessive amounts of high-fat ingredients like cream and cheese. Keep a close eye on salt, as many ready-made stocks and seasonings can be very high in sodium.

Comparing Homemade vs. Store-Bought Soups

Feature	Homemade Vegetable Soup	Store-Bought Vegetable Soup
Portions	You have complete control; can easily pack in 5+ portions per serving.	Can vary significantly; always check the label, as some only provide 1-2 portions.
Ingredients	Use fresh, varied, and whole vegetables. Know exactly what goes in.	May contain fewer vegetables and more fillers or thickeners.
Salt & Additives	You control the amount of salt and can avoid artificial additives entirely.	Often contains high levels of salt and sometimes preservatives for shelf life.
Nutrient Quality	Retains more nutrients when cooked properly (e.g., steamed or lightly simmered).	Some nutrients may be lost or degrade during processing and storage.
Cost	Generally more cost-effective per portion, especially when using seasonal vegetables.	Higher cost per portion and less control over ingredient quality.
Customization	Full control over flavor profile, texture, and ingredients.	Limited to the options available on the shelf.

A Simple Recipe for a 5-a-Day Powerhouse Soup

Creating a flavorful and nutrient-dense vegetable soup at home is straightforward. Here’s a simple template to get started:

Ingredients:

• 1 tbsp olive oil
• 1 onion, diced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 sweet potato, diced
• 1 can (400g) chopped tomatoes
• 1 handful of spinach or kale
• 1 can (400g) chickpeas or lentils, rinsed
• 1 litre vegetable broth (low sodium)
• Herbs (thyme, bay leaf) and seasoning to taste

Method:

1. Sauté the onion, carrots, and celery in olive oil until softened.
2. Add garlic, cooking for another minute until fragrant.
3. Stir in the diced sweet potato and cook for a few minutes.
4. Add the chopped tomatoes, chickpeas/lentils, vegetable broth, and herbs. Bring to a simmer.
5. Cover and cook for 20-25 minutes, or until the vegetables are tender.
6. Stir in the spinach or kale until wilted.
7. Remove the herbs, season to taste, and serve.

The Final Word: Homemade is Best for 5-a-Day

Ultimately, while store-bought vegetable soups can provide a portion or two of your 5-a-day, crafting your own soup at home gives you full control. This allows you to maximize the variety and quantity of vegetables, ensuring you hit your targets effectively and healthily. By opting for a homemade version, you can control the salt and fat content and tailor it to your personal taste, resulting in a fresher, more nutritious, and satisfying meal. The practice is both cost-effective and provides the peace of mind that comes with knowing exactly what you are consuming.

For more information on portion sizes and what counts towards your daily intake, refer to the official NHS guide. https://www.nhs.uk/live-well/eat-well/5-a-day/5-a-day-what-counts/

Conclusion

Vegetable soup is a versatile and nutrient-rich dish that can be a powerful tool for meeting your 5-a-day goal. By focusing on a wide variety of fresh, frozen, and canned vegetables, adding pulses, and controlling extra ingredients, you can easily create a substantial and delicious meal. For maximum benefit and certainty, making your own soup at home is the best approach. It allows for customization and ensures you get the most out of every spoonful. So, next time you are looking for a satisfying way to boost your vegetable intake, don't overlook a hearty bowl of homemade vegetable soup.

Key Factors for 5-a-Day Success

• Variety is Key: Different colored fruits and vegetables offer a wide range of essential vitamins and minerals.
• Portion Size Matters: A standard portion is 80g of fresh, frozen, or canned vegetables, or three heaped tablespoons of cooked vegetables.
• Legumes Count Once: Pulses and beans only contribute one portion to your daily count, regardless of the quantity eaten.
• Preparation Affects Nutrients: Cooking can reduce some nutrients, like Vitamin C, but also increase others, and soup retains nutrients well.
• Beware of Canned Soups: Ready-made soups can be high in salt, fat, and sugar, so checking labels is crucial.
• Homemade Provides Control: Making your own soup ensures maximum vegetable content and control over sodium and other additives.

Frequently Asked Questions

Question: Does blending vegetables for soup reduce their nutritional value? Answer: Blending vegetables for soup generally retains their nutrients, though some water-soluble vitamins might be lost through the cooking process. Homemade blended soups are still very nutritious and a great way to meet your 5-a-day.

Question: Can I use frozen vegetables in my soup for my 5-a-day? Answer: Yes, frozen vegetables count towards your 5-a-day and can be just as nutritious as fresh ones. They are often frozen soon after harvesting, which helps preserve their vitamins and minerals.

Question: Why don't potatoes count towards my 5-a-day in vegetable soup? Answer: Potatoes, along with yams and cassava, are considered starchy carbohydrates and are typically eaten in place of other starches like pasta or rice, so they do not count. Sweet potatoes, parsnips, and swedes, however, do count.

Question: Can a store-bought vegetable soup provide my 5-a-day? Answer: It is unlikely a single store-bought soup will provide all five portions. While some may claim to offer multiple portions, you should always check the label for the exact number and to monitor salt and sugar content.

Question: How can I make my vegetable soup more filling and nutritious? Answer: To make your soup more filling, add pulses like lentils, chickpeas, or beans, as they are packed with fiber and protein. You can also add whole grains like quinoa or barley.

Question: Is it true that cooking vegetables reduces some nutrients? Answer: Yes, some vitamins, particularly Vitamin C, can be reduced through heat. However, cooking can also make some nutrients, like lycopene in tomatoes, more readily available for your body to absorb.

Question: Can soup contribute more than one portion to my 5-a-day? Answer: Yes. A soup with a variety of vegetables can easily provide two or three portions in one bowl, depending on the quantity and diversity of the vegetables. Remember, pulses will only ever count as one portion.

Frequently Asked Questions

Can vegetable soup be a full meal that counts for the whole 5-a-day?

While a very vegetable-dense homemade soup can contribute significantly, relying on one bowl for all five portions is difficult and not recommended. Eating a wide variety throughout the day provides a better range of nutrients.

What is the key difference between homemade and store-bought soups for 5-a-day?

Homemade soup offers total control over ingredients, allowing you to pack in more vegetables and avoid the excessive salt, fats, and sugars often found in store-bought versions.

Do all vegetables in a soup count towards my 5-a-day?

Almost all vegetables do, whether fresh, frozen, or canned. Exceptions include starchy roots like potatoes, yams, and cassava.

How does cooking vegetables in a soup affect their nutrient content?

While some vitamins can be lost during cooking, soups retain many nutrients that would otherwise be discarded with cooking water. For example, lycopene in tomatoes is more bioavailable after cooking.

Can adding beans or lentils boost my 5-a-day count?

Adding beans and lentils adds fiber and nutrients but counts as only a single portion of your 5-a-day, regardless of the quantity you include in your soup.

Is it better to have a variety of vegetables or just a large amount of one type in my soup?

Variety is more important than volume of a single type. Different colored vegetables offer unique nutritional benefits, so a mix is best for your overall health.

How can I check the 5-a-day portion count of a canned soup?

You should check the nutritional information on the packaging. Some products explicitly state the number of portions per serving, while others require you to check the vegetable content and ingredients list.