The Best Way To Cook Canned Soup For Maximum Nutritional Value

For more than a century, canned soup has answered the call of hungry bellies across the United States. This near-instant meal offers a wealth of flavors, and it's perfect to eat at any time — heck, you can even have it for breakfast! For all the benefits that come with canned soup, it's wise to handle this cheap and cheerful food gently when it comes to the actual cooking. Heating it low and slow enables you to retain much of its nutritional value. So, the next time you crack open a can and pour it into a pan, turn the dial down and wait a while longer before slurping your soup.

The reward for your patience? Powering your body with the essential vitamins and minerals present in many soups that would otherwise be destroyed or reduced in the cooking process. For instance, boiling canned soup can diminish its vitamin C and B content, as well as its antioxidants. Simmering canned soup for a long time can also have the same effect, which leaves us with the optimum method: a low, gentle heat, but not for too long. This also applies if you're using canned soup as a sauce for an oven-baked casserole or a ready-made pasta sauce.

If you don't want to hang around and wait for your soup to cook on the stove, there is a faster alternative that won't completely destroy the nutrient profile: microwaving. Although it uses high heat to cook the soup, it's not as damaging to vitamins and minerals because, compared to the stovetop method, it's ready significantly faster.

Cooking your canned soup more slowly is a key step in maximizing its nutrition, but there's a lot more you can do before it goes from pan to bowl. Just because most of the hard work's been done doesn't mean you can't enhance it a little more. First of all, check out your herb collection. Not only will a sprinkling of fresh or dried herbs make your soup taste delicious, but they can also boost your vitamin intake. 

Alternatively, have a look through your freezer, pantry, or garden for any as-yet unused vegetables. Broccoli and kale are packed with more vitamin C than an orange, and they'll both bring new character to soup. Make sure to cook them this way, so they keep all their goodness. If you need more magnesium in your life, toss in a handful of toasted pumpkin seeds the next time you open a can. They're delicious swirled into a can of mushroom and chicken soup, adding a burst of crunch as well as an earthy sweetness. 

A dash of milk or cream can ratchet up the calcium content of store-bought tomato soup or clam chowder and makes the canned kind feel a little more luxurious. If you want more fiber from your soup, chop up stale bread and pop it under the broiler to make delicious croutons. Also, don't sleep on quinoa or split peas — they've got more fiber than lentils, another "souper" addition.