There are many simple ways to increase the nutrient density of our diet. It’s convenient to buy an instant soup in the supermarket. All you have to do at home is add some boiling water, wait for a few minutes and it’s ready. The downside of it – although it says broccoli, mushroom, tomato or vegetable soup: there’s really not much of the vegetables and nutrients in the soup. Nutrient density & quality of instant soups is very poor, sodium content is high. Not talking about the different taste of an instant soup.

Much better is a homemade soup.

Vegetable soup (broth)


(10 servings)


  • 2 onions
  • 2-3 garlic cloves
  • 3-4 medium carrots
  • 3-4 parsnips
  • 0.5 leek
  • 1 bay leaf
  • Safran
  • Other spices of choice
  • 1-2 tsp salt
  • 1-1.5 L water


Wash, peel and cut veggies.

Add salt and vegetables to water and cook for about 20 Min.

Hint: Great, light entrée. Enjoy with a slice of whole grain bread or homemade focaccia.

To make it a bigger meal, add 2-3 slices of whole grain bread and top with cottage cheese. Sprinkle with cress.

Nutrition information (per serving)

20 kcal

0.1 g fat

4 g carbohydrates

1 g fibre

0.6 g protein

44 mg sodium