The perfect soup: Dietitians reveal their favourite nutrient-rich packaged option that’s packed full of vegetables and protein

  • Dietitians Susie Burrell and Leanne Ward shared their top packaged soup option
  • The pair love the Heinz Plant Proteinz range ($4.50), available from Woolworths
  • The reason why it’s so good is it’s 33 per cent veg and is high in fibre and protein 
  • The pair agreed the only drawback is the soup is high in sodium, but many are
  • They said it’s a great plant-based option for those wanting to get lots of protein 

Two dietitians have revealed their favourite packaged soup you can buy from the supermarket, and not only is it full of seven different vegetables and protein, but it only costs $4.50.

Leanne Ward, from Brisbane, and Susie Burrell, from Sydney, agreed on their Nutrition Couch podcast that Heinz’s Plant Proteinz 7 Veg Soup With Superfood Quinoa, from Woolworths, is one of the best packaged options that money can buy.

‘I’m so impressed, not just with the flavour, but also with the macronutrient profile,’ Leanne Ward said on the podcast.

Two dietitians have revealed their favourite packaged soup, and not only is it packed full of seven different veg and protein, but it costs $4.50 (Leanne Ward and Susie Burrell pictured)

‘There are 33 per cent vegetables in the soup. We’ve got carrots, onion, sweet potato, broccoli, roasted eggplant, lentils, pea protein, chilli and garlic.

There are countless different flavours to choose from, including 7 Veg Soup with Quinoa (pictured)

‘I’m up to nine already and we only aim to eat 30 sources of plant protein per week, so that’s fabulous.’ 

The dietitians also highlighted that the Heinz soup is low calorie at just over 1,000 kilojoules or 250 calories for the entire packet – which is one single serving.

‘There is 17.2 grams of protein from the soup, which is great. You’d be hard pressed to find that much protein elsewhere if you’re vegetarian, vegan or plant-based,’ Leanne said.

The soup has 29 grams of carbohydrates in the packet and 5.6 grams of dietary fibre.

There are countless different flavours to choose from, including 7 Veg Soup with Quinoa, Creamy Coconut Pumpkin and Chickpea Soup and Leanne’s favourite: Lentil and Sweet Potato Dahl with Ginger and Turmeric.

‘There are 33 per cent vegetables in the soup. We’ve got carrots, onion, sweet potato, broccoli, roasted eggplant, lentils, pea protein, chilli and garlic,’ Leanne (pictured) said

Susie Burrell agreed that the soup is a very good choice if you’re rushing and looking for a quick lunch or light dinner in the supermarket.

She would pair it either with a wrap with more vegetables or a crusty piece of good quality sourdough. 

‘You’re absolutely right to say that trying to get adequate protein amounts in vegetarian and vegan diets is really challenging, and as a reference point, I aim for 20 grams of protein minimum per meal,’ she said.

‘Protein is so useful. Not only will it buffer the carb load, but it will also keep me full for a few hours after eating. The fibre and veg bulk is an added bonus.’

Susie Burrell (pictured) agreed the soup is a very good choice if you’re rushing and looking for a quick lunch or light dinner in the supermarket, but she warned of the sodium content

The only negative to the soup, the dietitians agreed, is the fact that it is quite high in sodium, at around 900mg per serving.

Susie said she typically looks for her soups to be between 600 and 800mg. 

‘But if I’m honest, if you make a soup at home, you often have to go pretty heavy on the salt to avoid it being bland,’ she said.

‘While this is a tad over what I like, when it’s so rich in veg and ticking other nutritional boxes, I wouldn’t be worried.’

The Nutrition Couch is a new podcast by Susie Burrell and Leanne Ward. For more information, please click here

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