What comes served in a bowl, is warming to the body, and CAN BE, if chosen wisely, packed with nutritional benefits? The answer: soup! January is National Soup Month and there are many reasons to celebrate this classic meal, especially during the cold, wintry months and snow ahead. The way we see if, soups are a great way to sneak nutritional powerhouse veggies and beans into the ultimate comfort food.

Of course, not all soups are created equal. Canned soups have been traditionally discouraged because they contain high sodium, although they usually win the convenience award. Homemade soup can be healthier alternatives that put you in control and do not have to take much more than a little planning or the help of your slow cooker. Here are some tips for creating nutrient-rich, satisfying soups at home:

• Choose better broths. For the soup base, it's best to choose low-sodium broth or experiment making your own stock at home. A homemade chicken stock contains essential bone-building minerals, as well as collagen to strengthen your joints, skin, and hair and can be frozen in bags or cubes for future use.

• Make your soup vegetable based. Again, soups are a great way to sneak in extra servings of vegetables, and provide us with essential water-soluble vitamins such as vitamins A B, C, and K and also contain potassium as well as filling, and cholesterol lowering dietary fiber. Don't have fresh vegetables on hand? Frozen veggies are a great alternative and just as nutritionally rich.

• Pack it with protein. A vegetable soup that has added protein is sure to fill you up and helps make your meal feel more complete. Adding beans or lentils provides more dietary fiber, and what's best is they're quick and easy to prepare. Ground turkey or shredded chicken also make a nice addition to soups.

So fresh is still best, but let's face it- sometimes we end up needing a meal in a jiffy! When you find yourself tired and crunched for time, try one of the  following canned or boxed soups that are Nutrition Energy-approved:

• Amy's Organic Light in Sodium Vegetable Soup
• Pacific Foods Organic Light-Sodium Creamy Tomato Soup
• Progresso High-fiber 3 Bean Chili with Beef

Still having doubts about making soup? -try the following delicious and simple recipe that our Nutrition Energy Director, Lauren Antonucci, often makes for her family of 5. Lauren found this recipe in one of her favorite Cookbooks, The Runner's World Cookbook, by Joanna Golub and is sharing it with you with Joanna's permission. Lauren uses an immersion blender or potato masher to break up some of the chickpeas while the soup is simmering in the pot and then slices some fresh bread, adds a salad and sits back and enjoys her soup as her husband and three kids ask for seconds.

I hope your family likes it as much as mine does! -Lauren Antonucci ;)

Chickpea-Pesto Tomato Soup

Recipe by Jessica Girdwain

The Runner's World Cookbook, by Joanna Golub 

Classic tomato soup gets a health and taste upgrade with this quick-and-easy recipe, thanks to the addition of chickpeas. Research shows that people who eat just half a cup of fiber-rich chickpeas a day eat less junk food and feel fuller after a meal than people who don't eat them.

Tomatoes are an excellent source of the antioxidant lycopene, which studies show can protect your skin from ultraviolet rays-important for runners logging miles in the sun.

Makes 4 servings

Total time: 30 minutes

Ingredients:

• 1 tablespoon extra-virgin olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 can (28 ounces) fireroasted crushed tomatoes
• 2 cups low-sodium vegetable broth
• 1 teaspoon sugar
• 1/4 teaspoon ground black pepper, plus more as needed
• 1 can (15 ounces) chickpeas, drained and rinsed
• 1/4 cup basil pesto (use jarred or the recipe for pesto in Portobello and Asparagus Pasta on page 148)

Directions:

Heat the oil in a large soup pot over medium heat. Add theonion and cook, stirring frequently, for 4 minutes, or until soft.Add the garlic and cook, stirring frequently, for about 30 seconds.

Add the tomatoes and broth. Raise the heat to high and bring the soup to a boil. Reduce the heat to low and simmer for 5 minutes. Add the sugar and pepper.

If you prefer a smooth texture, transfer the mixture to a blender and puree until smooth. Then transfer the soup back to the pot. If you prefer a chunky texture, skip this step.

Add the chickpeas to the pot. Cover with a lid and simmer for 10 minutes. Season to taste with pepper. Ladle the soup into bowls and top with a dollop of pesto.

Nutrition per serving: 258 calories, 38 g carbs, 7 g fiber, 8 g protein, 10 g total fat, 1.5 g saturated fat, 947 mg sodium