"Based on the latest research the most satiating foods pack plenty of protein and fiber, along with high water content," says Dubost. Finding a food with all three of those can be tough, but a broth-based soup with vegetables and lentils or beans does it, she says. It's well known that fiber-rich vegetables help you stay full longer for few calories and if you need a reminder about lentils see slide 5. Many previous studies have demonstrated the satiating effect of soups compared to solid meals, but an interesting study published in the European Journal of Clinical Nutrition found that smooth soups actually result in more fullness because they digest more slowly than chunky soups. Bring on the blender!
Try this recipe: Chicken and White Bean Soup with Greens