Soup’s on!

Lindsay Lillig

Cold weather means soup. Bowls and bowls of it for every meal. Soup is warm, nutritious and delicious. There are millions of different types of soups to try, or you can get creative and concoct your own recipe. Be sure to splurge for stew on occasion, too.
Fall food tip: Do not miss out on delicious produce this season. Your local farmer’s market has the best selection.

  • Apples and pears
  • Cranberries
  • Squash
  • Pumpkins
  • Parsnips

 

Check out these recipes for more fun!


 

[toggle title=”Amazon Bean and Winter Squash Soup”]

Ingredients:

1 tbsp. butter4 cloves garlic, minced
2 medium carrots, chopped
1 medium onion, chopped
6 cups broth, chicken or vegetable
3 lbs. squash, butternut, peeled and diced
1 medium tomato, chopped
1/4 tsp. crushed red pepper
1/4 tsp. salt
1/8 tsp. black ground pepper
30 oz. pinto beans, rinsed
10 oz. spinach, stemmed and chopped
1 lime, cut into wedges

Directions:

1. Melt butter in a Dutch oven over medium-high heat. Add garlic, carrots and onion and cook, stirring occasionally, until the vegetables are tender and lightly browned, approx. 5 to 7 minutes.
2. Add broth squash, tomato, crushed red pepper, salt and pepper and bring to a boil. Reduce heat to a simmer and cook until the squash is very soft and almost breaking apart, approx. 20 minutes.
3. Transfer 3 cups of the soup to a blender and puree until smooth. (Use caution when pureeing hot liquids).
4. Return the pureed soup to the pot. Stir in beans and spinach and cook over medium heat until the beans are heated through and the spinach is wilted, approx. 5 minutes. Serve with lime wedges.
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[toggle title=”Curried Corn Soup”]

Ingredients:

2 tsp. canola oil
1 cup peppers, green bell and /or red sweet pepper, finely chopped
1/4 cup onion, chopped
2 tsp. curry powder
1/4 tsp. salt
1/4 tsp. pepper, black
1 package frozen corn, 12 oz.
1 cup broth, vegetable
3 cups milk, fat-free
8 oz. frozen baby shrimp, thawed (optional)
2 tbsp. cilantro

Directions:

1. In a large saucepan, heat oil over medium-high heat. Add sweet pepper and onion. Cook approx. 4 minutes or until tender, stirring occasionally. Add curry powder, salt, and pepper. Cook and stir for 1 minute.
2. Stir in corn and broth. Bring to boil, reduce heat. Cover and cook approx. 5 minutes or until corn is tender. Cool approx. 10 minutes.
3. Transfer the corn mixture to blender. Add 1/2 cup of milk. Cover and blend until mixture is nearly smooth. Return pureed mixture to saucepan. Stir in the remaining 2 1/2 cups of milk and add shrimp. Heat through (do not boil). Stir in cilantro. Serve.
[/toggle]

[toggle title=”Ginger Chicken Noodle Soup”]

Ingredients:

1 lb. boneless skinless chicken breast, diced
1 tsp. canola oil
3 medium carrots, sliced
5 1/4 cups chicken broth
1 cup water
2 tbsp. rice vinegar
1 tbsp. soy sauce
1/2-3/4 tsp. of ground ginger
1/4 tsp. black ground pepper
2 oz. soba noodles
1 package frozen sugar snap peas, 9 oz.

Slow-Cooker Directions:

1. In a large skillet cook chicken in hot oil just until browned. Using a slotted spoon, transfer chicken to a 3 1/2- to 4-quart slow cooker.
2. Add carrots, chicken broth, water, rice vinegar, soy sauce, ginger, and pepper. Cover and cook high-heat setting for 2 to 3 hours.
3. Stir in uncooked noodles. Cover and cook for 10 to 15 minutes more or until noodles are tender.
4. Prepare peas according to package directions. Add peas to soup and serve.
[/toggle]

[toggle title=”Yam and Peanut Kale Stew”]

Ingredients:

1 tbsp. olive oil
1 yellow onion, diced
2 cloves garlic, crushed
1 1/2 tbsp. ginger, minced
2 large yams, chopped
1/2 cup dry red lentils, rinsed and drained
1 can diced tomatoes or 3 large tomatoes, diced
1 tsp. ground cinnamon
2 tsp. cumin
1/2 tsp. turmeric
4-5 cups vegetable stock
1/4 cup creamy peanut butter
4 cups kale, chopped into small pieces

Directions:

1.  Heat olive oil in a large pot set on medium heat. Add the onion and begin sautéing till onion is getting translucent (approx. 3 minutes). Add the garlic and ginger, and continue to sauté for another 3 minutes, till garlic is fragrant. Add the yams, red lentils, tomatoes, cinnamon, cumin and turmeric and give it all a quick stir to combine.
2. Add vegetable stock and bring mixture to a boil, reduce to a simmer and cook for 40-45 minutes, or until sweet potatoes and lentils are very tender. If you need more broth as the mixture cooks, add it.
3. Add peanut butter and stir well. Blend soup till about half of it is pureed and the other half still has texture. The soup should appear creamy, but chunks of sweet potato should be visible.
4. Stir in the kale and let it wilt. Season to taste and serve.
[/toggle]

[toggle title=”Winter Beef Stew”]


Ingredients:

1 tbsp. canola oil
1 cup onion, chopped
3 cloves garlic, minced
2 carrots, sliced
1 1/2 pounds beef, stew meat, lean, diced
3 cups beef broth
1 tsp. paprika
3/4 cup apples, unpeeled, chopped
3/4 cup pears, unpeeled, chopped

Directions:

1. Heat the oil in a large stockpot over medium-high heat. Add onion and garlic and sauté for 5 minutes. Add carrots and sauté for another 5 minutes. Add the meat and brown. Drain off any accumulated fat. Add broth, paprika, pepper and salt.
2. Bring to a boil over high heat. Reduce the heat and simmer, uncovered, for 1 1/4 hours. Add the apples and pears and cover. Cook over low heat for 15 to 20 minutes until the apples and pears are soft, but not mushy. Enjoy.
[/toggle]

[toggle title=”Chickpea Stew”]

Ingredients:

1 tbsp. canola
1 tsp. cumin seeds
1 medium red onion, chopped
5 cloves garlic, minced
1 tbsp. ground coriander
1 cup water
1 medium red potato, scrubbed and diced
19  oz. garbanzo beans (chickpeas), rinsed
1/2 tsp. salt
1/2 tsp. ground black pepper
2 tbsp. cilantro
1 medium tomato, diced

Directions:

1. Heat oil in a large saucepan over medium-high heat. Cook cumin seeds for 10 seconds. Add onion and garlic. Cook, stirring, until dark brown, approx. 5 to 8 minutes. Add coriander. Cook, stirring, for 20 seconds.
2. Stir in water, potato, chickpeas, salt, pepper and cilantro. Bring to a boil.
3. Reduce heat to low, cover and simmer until the potato is tender, approx. 15 to 20 minutes.
4. Add tomato, increase heat to medium and simmer, uncovered, for 1 to 2 minutes.
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