Foodie Friday: Soup Up Your Pantry For National Soup Month

On a blustery January day, nothing hits the spot like homemade soup. But who has time?

You do.

If you stock your pantry, freezer and fridge with these items, then pick one or more from each category, you can throw together homemade soup in minutes. Adjust the amount of each category to suit your tastes and to fit the number of people you’re serving. Taste as you go to adjust seasonings, and you’ll have a comforting and healthy bowl of soup on the table in no time at all.

The Base
Vegetable stock, chicken broth, miso paste – any of these will form the foundation for your homemade soup. For miso paste, read the label to see how much water to add.

Healthy Carb
Rice: instant or regular, wild, white or brown
Pasta: small shapes, like bow tie pasta, are fun for soups
Potatoes – white or sweet potatoes both work in soups

Vegetables
Carrots, celery, onions, zucchini, etc.
Onions
Garlic
Frozen vegetables like green peas, corn or edamame

Protein
Chicken, turkey, pork or beef: leftovers are especially good
Tofu: press the water out and/or sauté ahead of time and it will absorb more of the flavors in the soup
Tempeh
Veggie burgers: crumble and you have vegetarian protein (This is especially good with chili)
Canned beans: black beans, chick peas, kidney beans, etc. can fill the spot for both carbs and proteins in a soup
Fish or other seafood, again, leftovers are fine

Herbs and spices
If you’re not sure where to start, pick one of these flavor families:
Italian (basil, oregano, thyme)
Tex-Mex (cumin, chili, cayenne)
Curry (curry powder, white pepper)
Asian (soy sauce, ginger, sesame oil)

Basic Instructions

Dice whatever vegetables you're using. Add about a tablespoon of olive oil to a deep pot and sauté the onions. If you’re using uncooked meat (as opposed to cooked leftovers), dice the meat and add it to the pan to sauté with the onions. After a few minutes, add garlic and any other fresh vegetables you’re using.

When the onion starts to turn translucent and the meat is cooked, add the broth/stock or miso and water and bring the pot of soup to a boil. Once it’s reached boiling, add the seasonings and any pre-cooked vegetables, then turn the heat down to a simmer. If you’re using leftover cooked meat, or one of the vegetarian options (including beans), add it into the pot now.

If you’re using pasta or rice in your soup, cook it separately according to package directions, and add to the soup just before serving. This keeps the rice or pasta from soaking up all the broth and becoming soggy. If you’re using potatoes, they can be cooked separately and added just before serving, or added into the soup once the broth comes to a boil so that they cook in the broth.

There you go! You can have a "soup-er" meal on the table in very little time!

 How GMC Can Help


Browse Gwinnett Medical Center’s boards on Pinterest.  You’ll find boards for soups, kid-friendly recipes, healthy dinners, brown bag lunches and more.

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