WCW2-21

dining in
February 4 is National Homemade Soup Day
In every cuisine, soup provides a rich basis of flavor and history
Before the era of modern transportation, soup was a product of regionally
available foods. For this reason, there are thousands of soup recipes
available today.
Many soups also offer medicinal properties. What was once
considered a wive’s tale, chicken soup now has the backing of the scientific
community. Yes, chicken soup helps relieve the symptoms of the
common cold. How? Well, scientists believe that a bowl of the soup may
reduce inflammation of the lungs. It is thought that chicken soup slows
down the activity of white blood cells that can cause inflammation.
Just what is soup? Soup is a primarily liquid food, generally served warm
or hot (but may be cool or cold), that is made by combining ingredients
of meat or vegetables with stock, or water. Hot soups are additionally
characterized by boiling solid ingredients in liquids in a pot until
the flavors are extracted, forming a broth. Soups are similar to stews, and in some
cases there may not be a clear distinction between the two; however, soups generally
have more liquid (broth) than stews.
Other types of soup include fruit soups, dessert soups, pulse soups like split pea,
cold soups and other styles.Soup is a savoury liquid food that is made by combining
ingredients, such as meat, vegetables and/or legumes in hot stock or water,
until the flavor is extracted.
Traditionally, soups are classified into two broad groups: clear soups and thick
soups. The established French classifications of clear soups are bouillon and consommé.
Thick soups are classified depending upon the type of thickening agent
used: purées are vegetable soups thickened with starch; bisques are made from
puréed shellfish thickened with cream; cream soups are thickened with béchamel
sauce; and veloutés are thickened with eggs, butter and cream. Other ingredients
commonly used to thicken soups and broths include rice, flour, and grain.
HISTORY
The word soup originates from “sop”, a dish originally consisting of a soup or
thick stew which was soaked up with pieces of bread. The modern meaning of
sop has been limited to just the bread intended to be dipped.
Boiling was not a common cooking technique until the invention of waterproof
containers (which probably came in the form of pouches made of clay or animal
skin) about 5,000 years ago (possibly longer), so soups presumably were little-known
before that time.
This soup is full of deep
orange carrots and
bright red apples and
both both foods contain
cancer-fighting fiber and
other potent protective
compounds like beta-carotene
(carrots) and quercetin
(apples). A blender or
food processor makes this
dish decadent and creamy
without a lot of calories.
INGREDIENTS:
1 Tbsp. canola oil
1 medium onion, chopped
F Carrot and Apple Soup
1 medium leek, white part only, rinsed
well and chopped
1 pound carrots, peeled and cut into
1/2- inch slides
Carrot and Apple Soup T
1 tart apple, peeled, cored and chopped
3 cups fat-free, reduced-sodium
chicken broth
Salt and freshly ground black
pepper, to taste
3 Tbsp. minced fresh mint leaves,
for garnish
In Dutch oven or large pan, heat canola oil over medium-high heat until hot. Add the
onion and leek and sauté for about 4 minutes, until the onion is translucent.
Mix in carrots and apple. Reduce heat to medium-low, cover, and cook for 5 minutes,
stirring often.
Add broth, cover, and bring to a boil over high heat. Then reduce heat to low and
simmer for about 30 minutes, until carrots are soft. Remove pot from heat and set
soup aside to cool slightly.
In a blender or food processor, purée soup in batches until smooth. Return soup to
pan and heat before serving. If soup is too thick, add more broth. Season with salt
and pepper. Serve immediately; garnish with mint.
Makes 6 servings (about 1 cup per serving). Per serving: 80 calories, 2.5 g total
fat (0 g saturated fat, 0 g trans fat), 0 mg cholesterol, 15 g carbohydrates, 2 g
protein, 3 g dietary fiber, 240 mg sodium, 9 g sugar, 0 g added sugar.
F Lime and Chicken Soup with Avocado
INGREDIENTS:
Lime and Chicken Soup with Avocado T
2 Tbsp. extra-virgin olive oil
1 large yellow onion, chopped
3 stalks celery, thinly sliced
1 medium jalapeño pepper,
seeded, diced
5 cloves garlic, minced
This recipe features a medley of colorful
veggies, Italian herbs and juicy citrus.
Limes are an excellent source of vitamin C.
1 lb. boneless, skinless chicken breast
1 cup frozen corn
1 can (14.5 oz.) no salt added diced
tomatoes
6 cups fat-free, reduced-sodium chicken
broth
1 1/2 tsp. Italian seasoning
1 tsp. oregano
1/4 tsp. cumin
3 medium limes, 2 cut in half, 1 cut into 6
wedges for garnish
1/2 bunch cilantro, rinsed, chopped
1 medium avocado, cut into ½ -inch cube
In soup pot, heat oil over medium-high heat. Sauté onion, celery, jalapeño and garlic
for 6 minutes or until tender.
Add whole chicken breast, corn, tomatoes, broth, Italian seasoning, oregano and
cumin to pot. Stir to mix ingredients.
Over high heat bring soup to a boil. Reduce heat, cover and simmer 55 minutes.
Remove chicken breast to large platter and shred using two folks. Return chicken to soup.
Over strainer to catch seeds, squeeze juice of 2 limes into soup. Add cilantro and gently
stir. Ladle soup into bowls and top with avocado, garnish with lime wedge and serve.
Makes 6 servings (about 2 cups per serving). Per serving: 280 calories, 12 g total
fat (2.5 g saturated fat, 0 g trans fat), 65 mg cholesterol, 20 g carbohydrates, 26
g protein, 5 g dietary fiber, 450 mg sodium, 6 g sugar, 0 g added sugar.
F Mushroom Barley Soup T
This combination of mushrooms, barley
and carrots makes for a soup packed high
in vitamin B6 and packed with fiber.
INGREDIENTS:
1 Tbsp. canola oil, divided
1 medium onion, chopped
2 celery ribs, chopped
1/2 cup pearl barley, rinsed and
drained
6 cups reduced-sodium vegetable
broth, divided
5 cups (about 3/4 pound) chopped
mushrooms
2 tsp. Worcestershire sauce
3 medium carrots, peeled and diced
Salt and freshly ground black pepper
Cayenne pepper to taste
In a large soup pot, heat 1/2 tablespoon of oil over medium heat. Add onion and
celery; sauté for 3 minutes. Add barley and stir constantly for 2 minutes. Add 4 cups
of broth; bring mixture to boil.
Reduce heat to low, cover and simmer for 40 minutes.
Meanwhile, in nonstick pan, heat remaining oil over medium-high heat. Add mushrooms
and sauté for 6 minutes, stirring constantly, until mushrooms are tender. Add
Worcestershire sauce and stir for 1 minute. Remove mushrooms from heat. Stir in
carrots and set aside.
After barley has simmered for 40 minutes, add mushroom and carrot mixture and
remaining 2 cups of broth. Bring to a boil, then reduce heat to low and simmer, covered,
for 30 minutes, until vegetables and barley are very tender. Season to taste with
salt, black pepper and cayenne. Serve immediately.
Makes 6 servings (1 serving = 1 ¾ cups). Per serving: 140 calories, 2.5 g total
fat (0 g saturated fat, 0 g trans fat), 0 mg cholesterol, 25 g carbohydrates, 4 g
protein, 5 g dietary fiber, 200 mg sodium, 6 g sugar, 0 g added sugar.
22 WEST COAST WOMAN FEBRUARY 2021