healthy living a-z soups...

Oklahoma Cooperative Extension Service

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Healthy Living A-Z

Warm Up with Winter Soups

Dea RashExtension Educator

FCS/4-H Youth DevelopmentPayne County


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Today You Will Learn

• Simplicity & creativity of making soup• Different types of soups• How to make stock• How to make a variety of soups using

the MyPlate food groups + recipes• How to store soups


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Soup’s On!

SOUP……• Is economical• Can be lunch, dinner, an appetizer,

main dish, dessert• Can be made ahead• Can be stored (refrigerator/freezer)


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Soup Ingredients

• Stock (vegetable, meat, bouillon)• Vegetables or fruit• Seasonings


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Soup Types

• Broth• Chowder• Cream/Purees• Fruit• Chili• Gumbo


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Variety of Ingredients• Some kind of:

– meat and/or broth– fresh, canned, dried or frozen vegetables or fruit– seasonings


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Broth

• A thin liquid– cooked with one or a combination of meat, poultry, and/or vegetables

• The base for soups


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Chili• Thick meat dish• Made with beef, pork

or venison• Meat can be ground or

chunks

• Chili con carne has meat• Chili con frijoles has beans


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Creams & Purees

• Made with milk, cream, broth, and/or vegetable puree

• Served hot or cold• Used for main dish, appetizer, lunch, light supper


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Chowder

• Usually seafood but may have vegetables as the main ingredient

• May have milk or tomato base


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Fruit

• Sweet• Served as an appetizer or

as a light dessert• Made with fresh, canned,

dried, or frozen fruits.


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Gumbo

• Made with almost any kind of meat or fish

• Thickened with a roux, okra and/or file’


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Stock• Made primarily from bones

– Broth made from meat or vegetables and cooked for a shorter time

• Stronger flavor, fuller body and clarity than broth

• Best made with meat from older animals or mature vegetables


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Choosing Ingredients

• Meat or mature vegetables add flavor

• Bones add body• Salt is almost never used


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Commercial Products

• Are time savers• May be high in sodium• Less rich flavor


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Making a Stock

• Start with cold water• Bring slowly to a boil• Immediately lower the temperature slightest simmer

• Skim any impurities• Add seasoning


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Equipment to Make Stock

• Stock Pot - narrow, tall with a heavy bottom

• Sieves - ideally one course and one fine

• Second pot for straining stock


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Straining Stock

• Strain finished stock through fine-mesh sieve– discard the solids


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Storing Stock

• Cool quickly & store in refrigerator– Do not let the stock sit out at room temperature longer than two hours

– Divide into small containers to store

– Cool quickly with ice bath


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Straining and Storing Stock

• Refrigerate no longer than 5 days • Freeze in pint or quart containers or plastic freezer bags– freeze small amounts in ice cube trays


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Bouquet Garni

• Wrap in 4x4” piece cheesecloth:– Small bunch parsley or parsley stems

– 8 sprigs fresh thyme, or 1 teaspoon dried thyme

– 2 or 3 celery leaves (optional)• Tie the cloth securely with

cotton twine


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Making Vegetable Stock• Prepare Vegetables

– Wash vegetables thoroughly– Peel and slice

• 1 medium onion• 1 carrot• 1 small turnip

– Peel and smash 6 cloves garlic– Clean and slice 1 leek, white

part only


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Making Vegetable Stock

• 6 cups cold water• Combine all ingredients in stockpot.


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• Simmer gently, partially covered, until vegetables are completely softened, 45-60 minutes

• Strain into clean pot or heatproof plastic container, pressing down the vegetables to extract juices


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• Season with salt & black pepper to taste (optional)

• Cool, uncovered– Use ice bath to cool quickly to 40oF– Stir often

• Store, covered, in small containers• Refrigerate or freeze until

ready to use


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Bon Appetite

healthy living a-z soups...

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