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Soups on!
When your stomach is growling and you want something quick, soup might not be the first thing that comes to mind. Think again!
When your stomach is growling and you want something quick, soup might not be the first thing that comes to mind. Think again! A well-stocked pantry, coupled with a few soup-simmering tricks, can put a hot, nourishing bowl of soup in front of you faster than you know- making those cold, Canadian winters a lot more bearable.
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Soup lovers unite
Want something that will cover all your nutritional bases with each mouthful? Soup is not only warm and soothing, but can be low-fat, teeming with vegetables, full of fibre and totally satisfying.
Pantry basics
- Stock is the foundation upon which every soup is created and of course, the best is homemade. (Wise cooks make large batches, which are then divvied up and frozen.) Choose between sachets, bouillon cubes or liquid stock (found canned or in aseptic packages). Opt for low-sodium varieties, so that you've got control over the salt-content. Arm yourself with chicken, beef and vegetarian stocks.
- Other pantry essentials for soup-on-the-run include dried herbs, spices, canned beans, dried pasta, whole grains (such as barley and brown rice) and canned pumpkin and tomatoes.
- Load up the freezer, too, with items such as Chinese dumplings, tortellini, low-fat meatballs, shrimp and fish fillets (for chowders).
Veggie soup 101
Few dishes are more forgiving than soup, making it a great option for newbie chefs. A thick-bottomed, large pot is perfect for soup. You'll also need a long, wooden spoon to keep things moving. Chop up an onion, large carrot and celery rib. Sauté in olive oil until tender and fragrant. Toss in a bay leaf, and a tablespoon each of chopped fresh thyme, parsley and basil. Now toss in some chopped veggies, such as broccoli, cabbage, potatoes, green beans, red peppers, tomatoes or zucchini. Add stock to cover the vegetables and bring to a boil. Reduce to simmer and cook until all the vegetables are tender. Remove the bay leaf and season with salt and pepper. You can serve it chunky, or buzz it with an immersion blender and serve smooth. Add a little low-fat cream or 2% condensed milk if you wish.
Fast Chinese soup
Bring six cups of chicken stock to a boil, add ½ lb (250 g) frozen wontons, a 2 cups sliced cabbage and a handful of sliced mushrooms. Simmer until wontons and veggies are cooked. Season with a splash of soy or fish sauce and garnish with chopped fresh coriander, green onions and a light drizzle of sesame oil.
Ginger Pumpkin Soup
Sauté one chopped onion and a teaspoon of grated fresh ginger in some olive oil until soft and fragrant. Add two (14 oz/398 mL) cans pure pumpkin and four cups chicken stock. Bring to a boil, then simmer 10 minutes. Purée with immersion blender or food processor. Season with salt and pepper. Garnish with chopped fresh sage and a crumble of Gorgonzola or goat cheese on top.
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