I recently received a message from a client about a fresh Carrot and Coriander soup from one of the major supermarkets.
They have a preference for soup a few times a week especially when it’s cold, and with our conversations about their food choices and achieving their goals in the back of their mind, they are starting to think about food choices they make.
There’s a lot of information to unpick here, but lets look at this using the traffic light system that is in use.
Food nutritional panels were introduced in the UK in 1996 and more recently in 2013, the voluntary food traffic light system was added as a quick visual guide to help consumers determine at a glance if a food is healthy or not.
We have a lot of emphasis on the green areas being highlighted for Fat, Saturated Fat and Sugar and amber for Salt content.
The label is quite literally giving you the green light to feel happy in the knowledge that choosing this option above others is a good decision.
Despite this soup being marketed as low-fat, should this be the main deciding factor to choosing this option?
Decoding the label, making sense of the colours
On the face of it, the carrot and coriander soup has some seemingly convincing health credentials. As well as the packaging highlighting its low fat accolade, consuming this product will award you 1 of your 5 a day and it’s vegan too.
It’s only £1.80 for the 600g pot containing 2 servings, so you’re good for 2 meals worth, right?
On the basis that you consume only 300g, half a pot, this will have you consuming 74 calories and 1.7g of fat – both proudly highlighted in green.
You may also notice that salt is showing at 1.26g (highlighted in amber). The RDA for salt is 6g.
Protein is just 0.9g and fibre 0.9g for the 300g serving – there’s no fanfare for these macronutrients despite their importance.
So let me ask you….
After consuming the 300g serving and once the feeling of self-virtue has gone, do you feel hungry? What snack do you go for to ‘fill the gap’? Is this a common cycle for you that you repeat frequently?
Spoiler alert
While you ponder that question, at this stage of this article I’m going to put the breaks on and deliver a spoiler. To help my client, I’ve come up with a carrot and coriander recipe that shames the supermarket options health credentials and price.
Fresh soup top trumps
There’s a common misconception that fresh food ingredients are expensive, but with a little know-how, you can use the most basic of ingredients along with some store cupboard staples to make delicious food that will keep you satisfied. Here are the costings of my soup recipe – correct as of 24th September 2024.
| SUPERMARKET | THE LEAN COOK |
| 1 x 600g Pot | 2 Litre recipe yield, 3 servings approx |
| Ingredients | Ingredients |
| 50% carrots | 800g Carrots – £0.69 |
| Water | Vegetable stock – £0.32 |
| Onion | 400g Chickpeas – £0.49 |
| Rapeseed Oil | 350g Baking Potato – £0.20 |
| Salt | Miso paste sachet – £0.38 |
| Coriander Leaf (0.4%) | 10g Fresh Coriander – £0.52 |
| Cornflour | 1 tsp Ground Cumin – £0.275 |
| Coriander Powder | 150g White Onion – £0.37 |
| Total Cost – £3.245 | |
| Cost per 600g – £1.80 | Cost per 600g – £0.975 |
The nutritional panel head to head
You might be thinking that the volume of a food item is what keeps you satisfied, but the truth is it’s all down to the macronutrients – Protein, Carbohydrates, Fat, Fibre.
| SUPERMARKET | THE LEAN COOK |
| 1 x 600g Pot | 600g serving |
| Protein – 1.8g | Protein – 11.1g |
| Fat – 3.4g | Fat – 5.1g |
| Fibre – 5.2g | Fibre – 13.8g |
| Salt – 2.52g | Sodium – 0.67g |
| Calories – 148 | Calories – 319 |
Enjoy a satisfying and nourishing meal with my 600g serving of soup, at only 319 calories for a hearty portion, with 11.1g of protein which comes from the chickpeas. It’s worth mentioning at this point that the recommended protein amount is dependant on many factors and this is something I can help with as part of my personalised nutrition plans.
There’s also a very respectable amount of fibre at 13.8g. The RDA for fibre in the UK is 30g, so with this meal alone you’re almost half way there! This hearty dish is packed with flavour and will keep you feeling full and satisfied for hours.
Nutrition – back to basics
Food is how we fuel our body. From living day to day to exercising, it’s essential that the food we eat is nutrient dense so that we can function properly and for that we need to look at macronutrients; Protein, Carbohydrates, Fat, Fibre.
- Protein is involved in most biological processes. It’s necessary for immune function, muscle retention and muscle repair amongst other things and not strictly just for muscle gain.
- Carbohydrates have been demonised in recent years, but our brain and central nervous system utilise glucose from carbohydrates as the primary fuel and require a continued supply.
- Fat has also been demonised because of health risks posed from trans fats mainly found in ultra processed foods (UPF), however dietary fat is essential for optimal health. It is involved in many key functions relating to the production of hormones, immune function and cell structure.
- Fibre has many functions. It feeds our gut bacteria, it can lead to better control of blood sugar and cholesterol levels as well as helping to maintain bowel health – with the rates of bowl cancer in the UK in the under 50’s increasing by 25% in the past 10 years, it’s time we get serious on increasing our daily fibre intake.
Was convenience worth the trade-off?
In this specific case, I’d say no. While store-bought soups offer convenience, they often fall short in terms of taste, nutrition, and value.
A homemade alternative can be both more satisfying and budget-friendly. My simple experiment has proven that a homemade soup can be packed with essential macronutrients such as protein and fibre and contains less salt than the supermarket option.
By preparing your own soup, you have full control over the ingredients, ensuring it aligns with your health goals. You can customise the recipe to your preferences, reduce sodium and unhealthy additives, and pack it with nutrient-rich ingredients.
If you’d like help in achieving your personal goals, please use the links below to learn about my different service levels or contact me to book your no obligation discovery call.
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