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Soups & Stews

Chapter 28

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Lentil Soup

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Japanese Miso Soup

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Bisque – thick, rich soup made with finely mashed or ground seafood poultry or vegetables

Broth or stock –is seasoned liquid strained off after cooking meat, fish or vegetables

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Chowder – thick, chunky soup Corn chowder, New England, etc

Fruit soups – are chilled, sweet, refreshing

Stew –is a thick, hearty mixture of chunky veggies and perhaps meat, poultry or fish cooked slowly in liquid

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What’s In a Bowl

Grain products Rice, barley, pasta, (noodles/couscous)

Veggies and fruits Flavorful, colorful

Dairy foods Milk, yogurt, cheese

Meat and Beans group Meat, poultry, fish, beans, tofu

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Create a Soup or Stew

Make your own stock Buy canned broth or stock Cook less expensive and less tender

meat, poultry Slowly cook in pot of liquid Add onion, celery, carrots, herbs,

spices Bring to a boil, lower heat and cook

gently

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Simmering Ingredients

Long, slow cooking Adjust heat to keep liquid below

boiling point Use regular pot or slow cooker,

pressure cooker Start with stock Add ingredients (bite sized)

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Quick Tricks for Homemade Soups & Stews

Use canned broth, bouillon cubes Canned, frozen, or left over cooked

veggies or fruit to cut down on cooking time

Use leftover meat or poultry Cook part or all of the recipe in the

microwave Make big batches

(freeze for later)

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Try It Cold

Canned or frozen heat-and-eat soups, stews

Condensed soup– has some of the water removed in processing

Just add liquid before heating Check nutritional panel

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Keeping Nutrition High

Provide nutrients from food group ingredients

Lower fat in creamed soups Use fat-free evaporated milk or

buttermilk instead of cream For extra calcium, stir in no-fat dry

milk of add low-fat nonfat yogurt

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More Tips

Dilute condensed soups with milk (low fat or fat free)

Thicken soups with pureed veggies or other starchy foods Legumes, potatoes, pasta, barley or rice

Chill homemade stock of soups overnight Fat rises to top and become firm, lift it off and

discard

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Use herbs and spices to add flavor Save the liquid from cooking

veggies for your soup

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Store soups and stews properly so illness-causing bacteria can’t multiply

Large batch, divide into several smaller contains so they can chill quickly

Freeze small batches of soup in plastic covered bowls or freezer bags for 3 months

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Summary

You can buy or make soups and stews in a variety of flavors to enjoy any time of day and in any weather

Following the Food Guide Pyramid, you can create nutritious soups and stews with foods from two or more food groups

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You can create soups and stews from scratch by making a stock and adding other foods

Convenience soups and stews are good for quick meals

Store soups and stews properly to keep illness-causing bacteria from multiplying

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Activity

Look up recipes for soups and stews

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Egg Drop Soup 2 cans chicken broth 1 T soy sauce 1 large egg 1 T thinly sliced green onion (green part only

(optional) Yield:4 servings In medium saucepan, bring broth and soy sauce

to a boils Beat egg with a fork until yolk and white are

combined. Slowly pour egg over prongs of fork into boiling

soup. Cook 30 seconds or until egg is set. Ladle into bowls, Garnish with onion, if desired.