Winter soup and toast meal lacks nutrients

The soup and toast combination is popular during winter evenings, but often leaves a persistent feeling of hunger around 10 pm. A bowl of evening soup and two slices of bread are quick, light, and comforting. However, many report feeling hungry again around 10 pm.

Nutritional content of classic soup

This is normal: a classic soup provides approximately 90 to 150 kcal for 300 ml, according to Santé Magazine, because it is mainly composed of water and fiber-rich vegetables, with little protein and carbohydrates.

Transforming the meal into a balanced dish

The challenge, therefore, is not to give up soup, but to transform the combination of soup and toast into a truly complete meal. The French Federation of Diabetics recalls that a balanced dish combines vegetables, complex carbohydrates, proteins, and a bit of healthy fats.

Expert advice on ingredients

By combining these guidelines with the advice of Nathalie Hutter-Lardeau, a nutritionist for Santé Magazine, and those of Dr. Corinne Chicheportiche-Ayache in Madame Figaro, one obtains a simple formula to avoid nighttime snacking. For the bowl, aim for at least 300 ml of soup per person to provide a good volume base.

Vegetable content for satiety

Allo Docteurs recommends that vegetables represent "at least 50% to 60% of the recipe" to best benefit from fiber and the satiating effect. A homemade soup made with zucchini and potatoes, carrots and lentils, or leeks and quinoa already covers the "vegetables + carbohydrates" portion.

Toast as a complement

The toast complements this base. The French Federation of Diabetics uses a guideline of approximately 40 g of bread per person, ideally whole grain or with...