Nothing warms us at the end of cold winter day like a bowl of hearty soup. The aroma of slow-cooked stews and soups greeting your family as they come in after a long day at work or school tells them you went out of your way to make something special for dinner. Combining vegetables, beef or poultry and legumes in your soup makes it nourishing and transforms a simple dish into a substantial dinner. Lentils, beans and barley may seem to add calories to your soup but they are high in protein and will keep you from feeling hungry for a long time. Peas and corn add fiber and nutrients so don’t hesitate to try recipes that include legumes.
Almost a complete dinner, this soup will quickly become a family favorite!
12 ounces beef stew meat, cut into 1-inch cubes
1 tablespoon canola oil
4 cups chicken stock
1 large onion, chopped
1 stalk celery, chopped
1 teaspoon dried oregano or basil, crushed
1/4 teaspoon black pepper
2 cloves garlic, minced
1 bay leaf
1 14 ounce can diced tomatoes, undrained
1 parsnip or potato, peeled and cubed
2/3 cup barley
1 bag frozen mixed vegetables
In a 6 quart pot or Dutch oven brown meat in hot oil. Stir in broth, onion, celery, oregano, pepper, garlic, and bay leaf. Bring to boiling; reduce heat. Simmer over a medium flame, covered, for 1 1/2 hours. Stir in undrained tomatoes, parsnip, and barley. Return to boiling; reduce heat. Simmer another 45 minutes more or until meat is tender. Add frozen vegetables and cook 10 minutes longer. Discard bay leaf and serve.
Makes 6-8 servings
This non-dairy version of corn chowder is both filling and kid-friendly
1 medium onion, chopped
1 leek, cleaned and chopped
5 cups loose-pack frozen whole kernel corn
3 cups chicken broth
1 medium red sweet pepper, chopped
1/8 teaspoon ground black pepper
1/8 teaspoon cayenne pepper
Snipped fresh chives and/or ground black pepper (optional)for garnish
Coat a 4-quart Dutch oven with nonstick cooking spray. Preheat over medium for 1 minute. Add onion and leek; cook 5 minutes until tender, stirring occasionally.
Add corn; cook 5 minutes or until corn softens, stirring occasionally. Add one can of the chicken broth. Bring to boiling; reduce heat. Cover and simmer 20 minutes or until corn is very tender. Remove from heat and cool slightly.
Transfer half the corn mixture to a blender or food processor; cover and blend or process until smooth. Return pureed corn mixture to Dutch oven.
Add remaining broth, the sweet pepper, 1/8 tsp. black pepper, cayenne pepper, and saffron. Heat through. Top with snipped fresh chives and/or additional ground black pepper. Makes 6 (1-1/3-cup) servings.
One of our personal faves!
1 medium onion, finely chopped
1 medium carrot, chopped
2 stalks celery, chopped
2 teaspoons kosher salt
1 pound brown or red lentils, checked and rinsed
2 plum tomatoes, peeled and chopped
2 quarts chicken broth
1/2 teaspoon coriander
1/2 teaspoon cumin
2 large turkey necks
Place the olive oil into a large 6-quart soup pot and heat over medium flame. Once hot, add the onion, carrot, celery and salt and sauté until the onions are translucent, approximately 6 to 7 minutes. Add the lentils, tomatoes, broth, coriander and cumin and stir to combine. Add the turkey. Increase the heat to high and bring to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, approximately 35 to 40 minutes. Cool and pull the meat off the turkey neck. If you prefer, use a stick blender to puree to your preferred consistency. Serve immediately.