Posted Dec 13, 2012
Master of science, human nutrition and food science, and WVU Extension specialist, FNP adult program
The recent snowstorm and cold weather made me hungry for a bowl of hot homemade soup. This week’s menu focuses on delicious homemade soups that include fall vegetables such as sweet potatoes and pumpkin. Each of these recipes costs less than $5 per serving.
Add a salad and hot whole-wheat rolls for a complete meal.
Reach Glaze at Beverly.Glaze@mail.wvu.edu or 304-634-8449.
Peanutty African Stew
Makes 8 servings. Source: Oregon State University Cooperative Extension Service.
1 cup instant brown rice
2 cups reduced-sodium chicken broth
1 teaspoon dehydrated onion, minced
1/2 teaspoon garlic powder
1/2 teaspoon ground ginger
1/8 teaspoon red pepper (optional)
2 cups sweet potato, peeled and diced
1 14.5-ounce can diced tomatoes
1/2 teaspoon salt (optional)
1/2 cup reduced-fat peanut butter (creamy)
1 1/4 cups fat-free milk
3 cups baby spinach leaves (coarsely chopped)
1/4 cup peanuts (roasted)
COMBINE first 9 ingredients in a soup pot. Bring to boil, then turn down to medium-low, cover and simmer for 10 minutes. Stir in peanut butter and milk. Return to gentle simmer and cook uncovered for 5 minutes.
STIR in spinach and cook until wilted, 2 to 3 minutes. Remove from heat. Ladle into soup bowls and top with roasted peanuts.
Nutrition information: 220 calories, 9 grams total fat, 1.5 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 420 grams sodium, 27 grams total carbohydrate, 4 grams dietary fiber, 7 grams sugars, 9 grams protein.
Pumpkin and Bean Soup
Makes 6 servings. Source: Pennsylvania Nutrition Education Program.
1 can white beans
1 onion (small, finely chopped)
1 cup water
1 15-ounce can pumpkin
1 1/2 cups apple juice
1/2 teaspoon cinnamon
1/8 teaspoon nutmeg or ginger
1/2 teaspoon black pepper
1/4 teaspoon salt
BLEND white beans, onion and water with a potato masher or blend till smooth.
COMBINE in a large pot, pumpkin, apple juice, cinnamon, nutmeg, black pepper and salt. Add the blended bean mixture to the pot.
COOK over low heat for 15 to 20 minutes, until warmed through.
Nutrition information: 140 calories, 0.5 grams total fat, 0 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 110 milligrams sodium, 28 grams total carbohydrate, 7 grams dietary fiber, 9 grams sugars, 7 grams protein.
Chicken Vegetable Soup with Kale
Makes 6 servings. Source: Washington Farmers Market Nutrition Program.
4 teaspoons oil
1 cup chopped onion
1 cup chopped carrot
2 teaspoons thyme
4 cloves garlic, minced
4 cups chicken broth or water
1 1/2 cups diced tomatoes
2 cups cooked chicken, skinned and cubed
1 cup cooked brown rice
4 cups kale
HEAT oil in a medium saucepan.
ADD onion and carrot. Saute until vegetables are tender, 5 to 8 minutes.
ADD thyme and garlic. Saute for 1 more minute.
ADD chicken broth, tomatoes, cooked rice, chicken and kale. Simmer for 5 to 10 minutes.
Nutrition information: 145 calories, 3 grams total fat, 0 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 920 milligrams sodium, 22 grams total carbohydrate, 4 grams dietary fiber, 0 grams sugars, 8 grams protein.
Mushroom Barley Soup
Makes 4 servings. Source: Washington Farmers Market Nutrition Program.
4 cups water
3 tablespoons low-sodium soy sauce
3/4 cup barley, rinsed
2 cups mushrooms, sliced
2 cloves garlic, minced
1 small onion, diced
1 celery stalk, diced
1 carrot, diced
1 teaspoon dried basil
1/4 cup chopped parsley (optional)
BRING water and soy sauce to a boil.
ADD rinsed barley and lower heat to a simmer for 20 to 30 minutes. Add remaining ingredients, except parsley.
COOK over low heat until vegetables are tender and soup is thick, about 10 minutes.
ADD chopped parsley just before serving if desired.
Nutrition information: 160 calories, 1 gram total fat, 0 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 430 milligrams sodium, 32 milligrams total carbohydrate, 8 grams dietary fiber, 3 grams sugars, 7 grams protein.
Ground Beef Stew
Makes 4 servings. Source: University of Minnesota Cooperative Extension Service.
1/2 pound ground beef or ground turkey
1/8 teaspoon (optional)
1/8 teaspoon pepper
1 10.75-ounce can tomato soup, condensed
1 soup can of water
6 carrots (medium, diced or sliced)
2 potatoes (medium, diced or sliced)
1 cup onion (diced)
BROWN meat. Drain fat, if any. Season lightly with salt and pepper, if desired.
ADD soup and 1 can water to pan. Add vegetables.
BRING to a boil, then simmer, covered about 25 minutes or until tender. Remove from heat, cover for last 10 minutes to thicken. Serve.
Nutrition information: 290 calories, 7 grams total fat, 3 grams saturated fat, 0 grams trans fat, 50 milligrams cholesterol, 390 milligrams sodium, 37 grams total carbohydrate, 5 grams dietary fiber, 13 grams sugars, 20 grams protein.
Shopping list
Onions Carrots Celery Kale Potatoes Sweet potatoes Mushrooms Spinach leaves Canned white beans Canned diced tomatoes Canned condensed tomato soup Canned pumpkin Chicken broth Apple juice Instant brown rice Dehydrated onion Ground beef or turkey Cooked chicken Roasted peanuts Fat free milk