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Jan 10, 2013  |  Vote 0    0

FOOD - Enjoy a big batch of soup

Compiled by Lisa Day

Fiesta fit soup

This soup is a one-pot meal containing ingredients that are linked to reducing belly fat, including whole grains, fibre, healthy fats, peppers and flavonoid-rich fruits and vegetables. What’s more, it’s easy to make, taking only 25 minutes from stove-top to table.

2 cups whole grain bows                                                  

2 tsp extra virgin olive oil

1 small red onion, chopped

1 red pepper, chopped

1/4 cup dried cranberries

4 cloves garlic, minced

1 tbsp mild chili powder

1 tsp ground cumin

3/4 tsp each salt and pepper

8 cups low sodium vegetable broth

1 can (14 oz/398 ml) no salt added diced tomatoes

2 cans (14 oz/398 m; each) no salt added black beans, drained and rinsed

1 cup corn kernels, thawed

4 cups lightly packed baby spinach

2 jalapeno peppers, seeded and chopped

1 lime, zested and juiced

chopped fresh coriander (optional)

Heat the olive oil in a large pot or Dutch oven set over medium-high heat.Add the onion and red pepper; saute for two to three minutes or until softened.

Add the cranberries, garlic, chili powder, cumin, salt and pepper; cook, stirring, for one minute. Stir in six cups broth and the tomatoes; bring to a boil.

Stir in the beans, bows and corn. Boil gently, partially covered and stirring occasionally, for 12 minutes or until pasta is tender.

Stir in the remaining broth, the spinach, jalapeno peppers, lime zest and juice; remove from the heat. (Add extra broth and lime juice to adjust consistency and acidity to taste if desired). Garnish with fresh coriander (if using).

~ Recipe courtesy Catelli Healthy Harvest pasta 

Corn, potato and onion chowder

If you plan to puree the soup for a smooth texture, don’t worry about dicing and chopping the vegetables too finely.

3 slices bacon, cut into 1/2-inch pieces

2 onions, finely chopped (about 3 cups)

1 jalapeno pepper, cored, seeded and finely diced

4 cups sodium-reduced chicken broth

5 cups corn

3 potatoes, peeled and cut into 1/2-inch cubes (about 3 cups)

1 1/2 tsp chopped fresh thyme

1 tomato, seeded and finely diced

1/4 cup sour cream (optional)

In large saucepan, cook bacon over medium heat until browned and crisp, about five minutes. With slotted spoon, transfer bacon to paper towel-lined plate. Pour off all but 1 tbsp of the bacon fat.

Add onions and jalapeno pepper to pan; cook, stirring, until onions are tender, about five minutes. Add broth, corn, potatoes and thyme; bring to boil over medium-high heat. Reduce heat to medium-low; simmer until potatoes are tender, about 15 minutes.

For smooth texture if desired, puree with immersion blender or in food processor.

Garnish each serving with bacon, tomato and sour cream (if using).

Curried sweet potato soup

You can make this robust soup as spicy as you like depending on the kind of curry powder.

1 tbsp butter

2 cloves garlic, minced

1 medium onion, chopped

2 tbsp finely chopped gingerroot

1 tbsp curry powder (mild or medium)

1/2 tsp each ground cumin, ground coriander and salt

1/4 tsp ground nutmeg

1 bay leaf

1 1/2 lb sweet potatoes (two or three), peeled and cubed

1 apple, peeled, cored and chopped

1 can (14 oz/398 ml) light coconut milk

2 1/2 cups chicken broth (approx)

chopped fresh coriander (optional)

plain yogurt (optional)

In large saucepan, melt butter; cook garlic, onion and ginger until softened, about three minutes. Add curry powder, cumin, coriander, salt, nutmeg and bay leaf; cook stirring one minute.

Add sweet potatoes, apple, coconut milk and broth; bring to boil. Reduce heat and cook, covered, for 15 minutes or until potatoes are tender.

Let cool slightly; discard bay leaf. Puree, in small batches, in blender or food processor. Return to saucepan and thin if necessary with additional broth. Reheat and serve garnished with coriander and dollop of yogurt, if desired.

Chicken tortilla soup

Use leftover chicken or pick up a rotisserie chicken and make this quick and spicy soup.

2 tbsp vegetable oil

1 onion, chopped

1 sweet red pepper, diced

1 jalapeno pepper, seeded and minced

2 cloves garlic, minced

1 tsp each ground cumin, dried oregano and chili powder

3 plum tomatoes, peeled and chopped

6 cups sodium-reduced chicken broth

2 cups diced or shredded cooked chicken

1 cup corn

2 tbsp fresh lime juice

pinch granulated sugar

salt and pepper

Garnish

2 tbsp chopped fresh coriander

small corn chips

In large saucepan, heat oil over medium heat; add onion and cook until softened, about three minutes. Add red and jalapeno peppers; cook for five minutes, stirring often. Stir in garlic, cumin, oregano and chili powder; cook for two minutes, stirring often.

Stir in tomatoes and broth; bring to boil. Reduce heat, cover and simmer for 20 minutes.

Just before serving, stir in lime juice, sugar, and salt and pepper to taste. Ladle into bowls and garnish with coriander and corn chips.

~ Recipes courtesy of Foodland Ontario

Hawaiian turkey slow cooker stew

This sweet and sour stew will quickly become a family favourite. Perfect to enjoy on a busy family night so when you come home dinner will be ready really quickly.

1 boneless skinless turkey breast, about 1 1/4 lbs

2 tbsp sodium reduced soy sauce

1 tbsp rice vinegar

2 tsp grated fresh ginger

Pinch freshly ground black pepper

2 tsp canola oil

1 red onion, coarsely chopped

1 cup turkey or vegetable broth

2 cups chopped fresh pineapple

1 cup pitted Medjool dates, chopped

2 tsp hot pepper sauce

1 green bell pepper, chopped

3 cups cooked brown rice

Cut turkey breast into bite-sized pieces; set aside.

In shallow dish combine soy sauce, vinegar, ginger and pepper. Add turkey and turn to coat evenly. Let stand for 15 minutes.

In large non-stick skillet, heat oil over medium high heat and brown turkey pieces in batches and place in slow cooker.

Add red onion to skillet and sauté for 3 minutes or until browned. Add broth and bring to boil. Scrape onion mixture into slow cooker. Stir in pineapple, dates and hot pepper sauce. Cover and cook on low for six hours or on high for three hours.

Remove lid and stir in green pepper; cover and cook for 30 minutes or until tender crisp.

Serve stew over rice.

Turkey and fresh cilantro noodle salad

Fresh and colourful, this salad is perfect to bring to an office potluck or family get together. Look for 1/8-inch width rice noodles for the best texture for this salad.

Half a 1 lb/454 g pkg rice noodles

1 tsp sesame oil

8 oz (227 g) extra lean ground turkey

1 bunch green onions, thinly sliced

2 cloves garlic, minced

1/4 cup chopped fresh cilantro

1 pint grape tomatoes, halved

1 large carrot, shredded

1/4 cup each sodium reduced soy sauce and seasoned rice vinegar

In pot of boiling salted water, cook noodles for one minute, stirring until softened. Drain well and rinse with cold water. Drain again and place in large bowl; toss with oil.

In large non-stick skillet, cook turkey, onions, garlic and half of the cilantro over medium high heat for about eight minutes or until no longer pink; set aside.

Add turkey mixture to noodles and toss to combine. Stir in tomatoes, carrot, remaining cilantro, soy sauce and rice vinegar and toss to combine well.

Tip: For added kick to this salad, stir in 1/2 tsp Asian chili sauce or hot pepper sauce with the soy sauce and vinegar.

~ Recipes courtesy of Ontario Turkey

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