Preference for high nutrient density and lower cost if possible
Vodka
Huel is kind of hard to beat. It has gotten me through struggle years.
Some form of lentil or bean stew. Best if served over (brown) rice and vegetables, which are also easily prepared in a rice cooker / steamer combo.
Lentil soup with fresh vegetables.
Solid suggestion. Lentils are tasty, cheap, nutritional and very easy to work with.
Carrot and lentil with a little curry powder. Serve with garlic bread or naan
Chicken Soup from scratch imho.
First make stock. Roasted chicken bones and spine are thrown in with a pound of chicken feet (adds collagen, stock is richer tasting). Carrot tops, parsley, bay leaf, and a tablespoon of vinegar thrown in. As much water is added as needed to submerge chicken, make absolutely sure not to overfill pressure cooker/pot. Stock is made in pressure cooker (fast) or large pot (slow), then strained.
Then soup. Add whole deboned chicken (previously roasted tastes better), carrots, Yukon potatoes (I like purple ones for cyanocobalamin), garlic, onions, thyme, sage, rosemary, kosher salt and freshly ground black pepper. Optional to add a freshly beaten egg per serving (just pour slowly into soup to prevent clumping). Simmer for a few hours or just pressure cooked again.
Serve over quinoa with freshly chopped cilantro and green onions on top. Add more salt/pepper to taste.
Kale? I read somewhere that kale is one of the most nutritionally dense leafy vegetable. Please don’t take my word as I could be wrong.
Depends on your definition of nutrition. 100 g of kale only has 28 calories, so if your definition of nutrition is “can I live off of this?” the answer is no. If it’s more of a “is this good for me?”, the answer would be yes.
Add lentils and some root veggies and you are probably on the money. Bone broth is probably also beneficial.
Potatoes, carrots, butternut, cook & mix (the onion can be made on the side and added after the mixing). Salt&pepper.
I think avgolemono (Greek) is a strong candidate here. Main ingredients are chicken, lemon, and egg yolks. Make it with a homemade chicken bone broth and I’m sure this packs a good amount of protein, vitamins and all that good stuff.
Serve over rice or lentils something to bulk it up.
The only thing with this is that there is a bit of finesse involved to incorporate the egg yolks without scrambling them, but even if that happens it’s still edible, just not as pretty lol.
Omg I made this once, it was sooo good. Love that lemon chicken flavor
You just need to temper the egg. Scramble in a separate bowl, and slowly drizzle in hot broth until you’ve added like 5x the volume of the egg yolks while whisking. After that, you can just pour into the pot. It’s how you do it for ice cream and other custards, too.
I can’t eat half of the ingredients anymore, but damn, this used to be a favorite.
Instead of rice or lentils, I’d mix in some orzo and let that cook right in the soup. Heaven.
You’ll have to clarify what you mean by nutrients. I’m seeing some disagreements in the comments about whether things are nutritious or not because they’re using different definitions.
E.g. are you looking for high Calorie? Proteins and healthy fats? Large quantity of micronutrients? Large diversity of micronutrients? Or something else?
Probably lower carb decent protein and high fat, lots of micrnutrients and hopefully fibre
Yeah, definitely. I would argue that “nutritious” should mean “can I live off of this?”. From that context, you need high calorie, balanced macros, and no glaringly missing micronutrients.
I wonder if anyone’s made the soup version of completefoods.co (which is like a DIY soylent-making site).
You get lots of opinions here, but very little useful stuff…
Here’s a few good options… Want it all in one soup? Then I’m not sure it would taste that good… But is taste a factor?
https://www.bodi.com/blog/these-are-the-healthiest-soups-you-can-eat
Everything soup
Is that the perpetual stew thing?
Not what I was referring to. You can make soup out of anything. Just put all the stuff you want in it.
Can I ask how that narrows it down or is useful. Seems so non-specific as to say “Just do whatever man”
“how do I draw a rainbow”
“Use all the colours”
“Wtf this isn’t helpful”
hooook dude, yep, perfect analogy Nailed it
How do I put everything into this magical everything soup when I have no ingredients, scholar? Must I buy every ingredient at the grocery store so I can follow this amazing insightful advice?
