Better by the bowl

IF YOU'VE resolved to eat more healthfully in 2014, think soup.

It's filling and, when made with the right ingredients, can make you feel better by the bowlful.

"There is research that suggests that when you have a bowl of soup before a meal you consume fewer calories" because the fluid helps you feel more full, said Bethany Thayer, registered dietitian nutritionist and news-media spokeswoman for the Academy of Nutrition and Dietetics.

You need only look to the latest food trends for soup-recipe inspiration. Vegetables are everywhere right now, and for good reason. They are loaded with fiber, vitamins and minerals.

To make soups hearty and healthy, just go for the greens, says Larissa Shain, a registered dietitian with the Metabolic Nutrition and Weight Management Program at St. Joseph Mercy Oakland hospital, in Pontiac, Mich.

"Using the green leafy vegetables and cruciferous vegetables means it will be high in vitamins and fiber," she said. Green veggies contain chlorophyll, which is rich in magnesium, which lowers your risk for strokes, diabetes and osteoporosis.

Shain's other tips for healthy soups: Use a low-sodium stock (her favorite is Trader Joe's boxed chicken stock with 70 milligrams of sodium per 1 cup), no-salt-added canned beans and fresh or frozen vegetables.

Larissa Shain says that you can make your own broth as a base for soups. Here's how: Place a whole chicken, water and vegetables (onions, carrots, celery) in a slow cooker. Let cook all day on low. Remove the chicken, pick the meat off it, strain the liquid into a bowl. Cool and refrigerate it. Chill it until the fat rises and gels on the top. Remove and discard the fat.

You could use the broth for these hearty recipes, which are low in fat and calories but high in vitamins, fiber and taste.

LEMONY CHICKEN NOODLE SOUP WITH GINGER, CHILI AND CILANTRO

Grated zest and juice of 1 lemon

1/3 cup chopped fresh cilantro

2 teaspoons finely grated fresh ginger

2 serrano chilies, stemmed, halved and seeded

6 cups low-sodium, fat-free chicken broth

2 tablespoons fish sauce

1 boneless, skinless chicken breast half (about 8 ounces), cut into 1/4-inch-thick slices and then cut in half

6 ounces egg white-only lo mein egg noodles cooked according to package directions

2 baby bok choy, ends removed, sliced crosswise 1/4-inch thick

Sriracha sauce to taste

In a small bowl, combine the lemon zest, cilantro and ginger. Set aside.

Thinly slice two of the chili halves crosswise.

In a large saucepan, bring the broth to a boil over medium-high heat. Add the lemon juice, fish sauce and the 2 remaining chili halves to the boiling stock.

Reduce the heat, cover and simmer the soup about 3 minutes. Remove the chili halves. Stir in the chicken and chili slices and return to a boil and cook 5 minutes.

Stir in the cooked noodles and bok choy slices and cook about 2 minutes. Remove the pan from the heat, making sure the chicken slices are cooked through. Add the sriracha to taste. Ladle into soup bowls and garnish with the cilantro mixture. Makes 8 cups.

SPICY TURKEY MEATBALL

AND KALE SOUP

2 links (about 7 1/2 ounces) lean spicy turkey Italian sausage

1 1/2 tablespoons olive oil, divided

1 medium yellow onion, finely chopped

1 medium carrot, peeled and finely chopped

1 large celery rib, finely chopped

1 to 2 teaspoons minced fresh rosemary

2 tablespoons no-salt-added tomato paste

2 large cloves garlic, minced

4 cups low-sodium chicken or vegetable stock

2 cans (15.5 ounces each) no-salt-added cannellini beans, rinsed and drained

4 cups packed kale leaves

2 teaspoons cider vinegar

Kosher salt and freshly ground black pepper

Remove casing from sausage and roll into bite-size meatballs; set aside.

In a large pot, heat 1 tablespoon oil in a 4- to 5-quart pot over medium heat. Add the onion, carrot, celery and rosemary and cook, stirring occasionally, until the vegetables begin to soften, about 6 minutes. Add the tomato paste and garlic and cook until fragrant, 45 seconds. Add the stock, beans and kale. Bring to a boil, reduce the heat to medium low and simmer gently until the vegetables are tender, about 15 minutes.

Meanwhile, heat remaining oil in a nonstick skillet over medium-low heat. Add sausage meatballs and cook, stirring occasionally, until browned and cooked through, about 10 minutes.

Add meatballs to the soup and bring to a simmer over medium-high heat. Cook 5 minutes more to meld the flavors. Stir the cider vinegar into the soup and season to taste with salt and pepper. Makes 6 generous servings.

SPICY CAULIFLOWER SOUP WITH ALMOND AND PEPPER RELISH

Kosher salt

7 cups cauliflower florets (about 1 medium head)

2 tablespoons unsalted butter, divided

1/4 cup slivered almonds (toasted) or Marcona almonds, finely chopped

1/4 cup diced roasted red peppers

2 tablespoons olive oil

1 tablespoon thinly sliced fresh mint

1 medium clove garlic, minced

1/2 teaspoon crushed red pepper flakes

Freshly ground black pepper

Bring 6 cups water to a boil in a 4-quart pot over high heat. Add 1 teaspoon salt, then add cauliflower and boil until very tender, 10 to 12 minutes. Drain cauliflower in a colander set over a large bowl to catch the cooking liquid and let the cauliflower cool slightly.

Working in 2 batches, puree each batch of cauliflower with about 2 cups of the cooking liquid and 1 tablespoon of the butter in a blender until smooth. Start out using less cooking water so you reach the desired consistency. Season to taste with salt. Can be made up to 4 hours ahead.

In a small bowl, combine the almonds, peppers, oil, mint, garlic and pepper flakes. Season to taste with salt and pepper. The relish can be made up to 1 hour ahead.

When ready to serve, gently reheat soup over medium-low heat. Garnish each serving with a spoonful of the almond relish. Serves 8.