2009oklahoma cooperative extension service1 healthy living a-z soup’s on nametitlecounty healthy...

2009 Oklahoma Cooperative Extension Service 1

Healthy Living A-ZHealthy Living A-Z

Soup’s OnSoup’s OnNameName

TitleTitle

CountyCounty

HealthyLivingA-Z

HealthyLivingA-Z


Today you will learnToday you will learn

• Simplicity & creativity of making Simplicity & creativity of making soupsoup

• How to recognize types of soupsHow to recognize types of soups• How to make stockHow to make stock• How to cut, chop & process fruits How to cut, chop & process fruits

& vegetables for soup& vegetables for soup• How to store soupsHow to store soups


Soup’s on!Soup’s on!

• Is economicalIs economical• Can be lunch, dinner, an Can be lunch, dinner, an

appetizer, main dish, dessertappetizer, main dish, dessert• Can be made aheadCan be made ahead

Benefits of homemade Benefits of homemade soupsoup

• Easy to makeEasy to make• When full of such ingredients When full of such ingredients

as vegetables, lentils, beans, as vegetables, lentils, beans, perhaps meat, soup can make a perhaps meat, soup can make a hearty entréehearty entrée

• With a planning, can last With a planning, can last several mealsseveral meals

• Source: American Institute for Cancer Research Source: American Institute for Cancer Research http://www.aicr.orghttp://www.aicr.org



• More flavor & nutrients than soup More flavor & nutrients than soup from cans from cans

• Good way to control weight, especially Good way to control weight, especially since you can control fat, sodium & since you can control fat, sodium & caloriescalories

• Can create full feeling with minimum Can create full feeling with minimum of caloriesof calories• Keep full feeling longerKeep full feeling longer

• Source: American Institute for Cancer Research Source: American Institute for Cancer Research http://www.aicr.org http://www.aicr.org



• Recipes can be modified to Recipes can be modified to accommodate individual tastes, accommodate individual tastes, what’s at market & what’s at market & refrigerator/freezer/pantry refrigerator/freezer/pantry

• Using wide variety of vegetables, Using wide variety of vegetables, herbs & spices makes soup loaded herbs & spices makes soup loaded with nutrients yet low in calorieswith nutrients yet low in calories

• Those with vegetables or fruit help Those with vegetables or fruit help you reach servings/day goalyou reach servings/day goal



Soup ingredientsSoup ingredients

• Stock (vegetable, meat, Stock (vegetable, meat, bouillon)bouillon)

• Vegetables/fruitVegetables/fruit• SeasoningSeasoning• Optional ingredients: meat, Optional ingredients: meat,

poultry, fish, milk, cheese, poultry, fish, milk, cheese, noodles, rice, barley, tortillasnoodles, rice, barley, tortillas


Soup typesSoup types

• BrothBroth• ChowderChowder• Cream/pureesCream/purees• FruitFruit• ChiliChili• GumboGumbo


Variety of IngredientsVariety of Ingredients

• Some kind of:Some kind of:– Meat or brothMeat or broth– Fresh, canned, dried or frozen Fresh, canned, dried or frozen

vegetables or fruitvegetables or fruit– SeasoningSeasoning


BrothBroth

• A thin liquidA thin liquid• Cooked with one or a Cooked with one or a

combination of meat, poultry, combination of meat, poultry, fish, &/or vegetables fish, &/or vegetables

• The base for many types of The base for many types of soupsoup


ChowderChowder

• Often seafoodOften seafood• Other meat or vegetables Other meat or vegetables

can be main ingredientcan be main ingredient• May have milk or tomato baseMay have milk or tomato base


Creams & PureesCreams & Purees

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

• Served hot or coldServed hot or cold• Used for main dish, appetizer, Used for main dish, appetizer,

lunch, light supper lunch, light supper


FruitFruit

• SweetSweet• Served as Served as

appetizer or light appetizer or light dessertdessert

• Made with fresh, Made with fresh, canned, dried, or canned, dried, or frozen fruitsfrozen fruits


ChiliesChilies

• Thick meat or cooked dried Thick meat or cooked dried bean dishbean dish

• Made with beef, pork, chicken Made with beef, pork, chicken or wild gameor wild game

• Meat can be ground or chunksMeat can be ground or chunks• Chili con carne has meatChili con carne has meat• Chili con frijoles has beansChili con frijoles has beans


GumboGumbo

• Made with Made with almost any kind almost any kind of meat or fishof meat or fish

• Thickened with Thickened with a roux, okra a roux, okra &/or file powder&/or file powder


StockStock• Made primarily from bonesMade primarily from bones• Broth made from meat or Broth made from meat or

vegetables & cooked a shorter vegetables & cooked a shorter timetime

• Stronger flavor, fuller body & Stronger flavor, fuller body & clarity than brothclarity than broth

• Best made with meat from older Best made with meat from older animals, mature vegetables animals, mature vegetables


Ingredients for stockIngredients for stock

• Meat or mature vegetables add Meat or mature vegetables add flavorflavor

• Bones add bodyBones add body• Salt almost never usedSalt almost never used


Homemade stockHomemade stock

• Start with cold waterStart with cold water• Bring slowly to a boilBring slowly to a boil• Immediately lower Immediately lower

temperature to slightest temperature to slightest simmersimmer

• Skim any impuritiesSkim any impurities• Add seasoningAdd seasoning


Commercial productsCommercial products

• Time saversTime savers• May be high May be high

in sodiumin sodium• Less rich Less rich

flavorflavor


Equipment to make Equipment to make stockstock

• Stock Pot—narrow, tall with a Stock Pot—narrow, tall with a heavy bottomheavy bottom

• Sieves—ideally one course & Sieves—ideally one course & one fineone fine

• Second pot for straining stockSecond pot for straining stock


Straining stockStraining stock• Strain finished stock through Strain finished stock through

fine-mesh sievefine-mesh sieve• Discard solidsDiscard solids


Storing stockStoring stock

• Cool quickly & store in Cool quickly & store in refrigeratorrefrigerator• Do not let stock sit at room Do not let stock sit at room

temperature longer than 2 temperature longer than 2 hourshours

• Divide into small containers Divide into small containers for storagefor storage

• Cool quickly with ice bathCool quickly with ice bath


Storing stockStoring stock• Refrigerate no longer than 5 Refrigerate no longer than 5

days days • Freeze in pint or quart Freeze in pint or quart

containers with tight fitting lids containers with tight fitting lids or plastic freezer bagsor plastic freezer bags• Leave room for expansionLeave room for expansion• Freeze small amounts in ice Freeze small amounts in ice

cube trayscube trays


Making Vegetable Making Vegetable StockStock

• Wash vegetables thoroughlyWash vegetables thoroughly• Peel & slicePeel & slice• 1 medium onion1 medium onion• 1 carrot1 carrot• 1 small turnip1 small turnip

• Peel & smash 6 cloves garlicPeel & smash 6 cloves garlic• Clean & slice 1 leek, white onlyClean & slice 1 leek, white only


Bouquet garniBouquet garni

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

stemsstems– 8 sprigs fresh thyme, or 1 8 sprigs fresh thyme, or 1

teaspoon dried thymeteaspoon dried thyme– 2 or 3 celery leaves (optional)2 or 3 celery leaves (optional)

• Tie cloth securely with cotton twineTie cloth securely with cotton twine


Making vegetable stockMaking vegetable stock

• 6 cups cold water6 cups cold water • Combine all ingredients in stockpotCombine all ingredients in stockpot


Making vegetable stockMaking vegetable stock

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

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


Making Vegetable Making Vegetable StockStock

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

• Cool, uncoveredCool, uncovered• Use ice bath to cool quickly to 40Use ice bath to cool quickly to 40ooFF• Stir oftenStir often

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

ready to useready to use


Split Pea SoupSplit Pea Soup

• Combine in soup pot:Combine in soup pot:– 8 cups cold water8 cups cold water– 1 small ham hock1 small ham hock– 1 pound split green peas (about 2 1 pound split green peas (about 2

cups)cups)• Bring to boilBring to boil• Reduce heatReduce heat• Simmer 1 hourSimmer 1 hour



• Prepare vegetablesPrepare vegetables– Wash thoroughlyWash thoroughly– Peel and dicePeel and dice

•1 medium onion1 medium onion•1 large carrot1 large carrot•1 large rib celery1 large rib celery•2 cloves of garlic2 cloves of garlic


Split Pea SoupSplit Pea Soup• Prepare 1 bouquet garniPrepare 1 bouquet garni

– Wrap in a 4x4 inch piece Wrap in a 4x4 inch piece cheesecloth:cheesecloth:•Small bunch parsley or parsley Small bunch parsley or parsley stemsstems

•8 sprigs fresh thyme, or 1 8 sprigs fresh thyme, or 1 teaspoon dried thymeteaspoon dried thyme

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

cotton twinecotton twine



• Stir in vegetables & 1 bouquet Stir in vegetables & 1 bouquet garnigarni

• Simmer until ham hock & peas Simmer until ham hock & peas are tenderare tender– About 1 hour longerAbout 1 hour longer

• Season with ground black Season with ground black pepper to tastepepper to taste


Split Pea SoupSplit Pea Soup• Remove ham hockRemove ham hock

– Discard bone, skin, & fatDiscard bone, skin, & fat– Dice meatDice meat– Return meat to soupReturn meat to soup

• For thicker soup, simmer to For thicker soup, simmer to desired consistencydesired consistency– Stir to blend before serving Stir to blend before serving

• Garnish: croutons or parsleyGarnish: croutons or parsley


Swedish Fruit SoupSwedish Fruit Soup

• Combine in large sauce pan:Combine in large sauce pan:– 1 (8-ounce) package mixed 1 (8-ounce) package mixed

dried fruits, cut into bite-size dried fruits, cut into bite-size piecespieces

– 2-1/2 cups water2-1/2 cups water– 1/2 teaspoon ground 1/2 teaspoon ground

cinnamoncinnamon• Bring to boilBring to boil



• Cover, reduce heat, simmer 20 Cover, reduce heat, simmer 20 minutesminutes

• Remove from heat Remove from heat • Stir in 3-ounce package cherry Stir in 3-ounce package cherry

gelatin until dissolvedgelatin until dissolved• Add 3 cups orange juiceAdd 3 cups orange juice



• ChillChill• Serve coldServe cold• Garnish with sour cream or Garnish with sour cream or

yogurtyogurt• Yield: about 8 servingsYield: about 8 servings


Gazpacho SoupGazpacho Soup

• Wash all vegetables thoroughlyWash all vegetables thoroughly• Peel tomatoesPeel tomatoes– Dip 9 large slicing tomatoes Dip 9 large slicing tomatoes

in boiling water 30 secondsin boiling water 30 seconds– Plunge into ice water 30 Plunge into ice water 30

secondsseconds– Peel & corePeel & core



• Puree 3 peeled, cored Puree 3 peeled, cored tomatoes in food processor or tomatoes in food processor or blenderblender• Transfer to deep bowlTransfer to deep bowl



• Chop 1 medium sweet yellow Chop 1 medium sweet yellow oniononion

• Measure 3-1/2 to 4-1/2 Measure 3-1/2 to 4-1/2 tablespoons finely chopped tablespoons finely chopped garlicgarlic

• Puree onion and garlic in food Puree onion and garlic in food processor or blenderprocessor or blender

• Add to bowl of tomatoesAdd to bowl of tomatoes



• Peel & coarsely chop 2 medium Peel & coarsely chop 2 medium cucumberscucumbers

• Seed & chop 1 green bell Seed & chop 1 green bell pepperpepper

• Coarsely puree cucumbers & Coarsely puree cucumbers & green peppergreen pepper

• Add to bowl of tomatoesAdd to bowl of tomatoes


Gazpacho SoupGazpacho Soup• Puree together & add to bowl:Puree together & add to bowl:

– Remaining 6 tomatoesRemaining 6 tomatoes– 1/3 cup olive oil1/3 cup olive oil– 6 tablespoons red wine vinegar 6 tablespoons red wine vinegar

• Add to bowlAdd to bowl– 1/4 teaspoon each salt and pepper1/4 teaspoon each salt and pepper– 2 cups tomato juice2 cups tomato juice

• Stir wellStir well



• Cover & refrigerate 6 hours or Cover & refrigerate 6 hours or overnightovernight

• Serve chilledServe chilled• Garnish: reduced fat sour Garnish: reduced fat sour

cream or plain yogurtcream or plain yogurt• Serve with: garlic breadServe with: garlic bread


Main-dish Minestrone Main-dish Minestrone SoupSoup

• Wash vegetables thoroughlyWash vegetables thoroughly• SliceSlice

– 3 large carrots3 large carrots– 2 medium ribs celery2 medium ribs celery– Coarsely slice 1 small head green Coarsely slice 1 small head green

cabbage (about 1-1/2 pounds)cabbage (about 1-1/2 pounds)


Minestrone SoupMinestrone Soup• DiceDice– 2 medium onions2 medium onions

• MinceMince– 1 small garlic clove1 small garlic clove


Minestrone SoupMinestrone Soup• Melt butter or margarine in 8-Melt butter or margarine in 8-

quart Dutch oven or sauce potquart Dutch oven or sauce pot• Add vegetables Add vegetables • Cook over medium heat until Cook over medium heat until

vegetables are browned, about vegetables are browned, about 20 minutes, stirring frequently20 minutes, stirring frequently


Minestrone SoupMinestrone Soup• Add Add

– 14-ounce can diced tomatoes 14-ounce can diced tomatoes undrained undrained

– 1/3 cup regular long-grain rice or 1/3 cup regular long-grain rice or orzoorzo

– 1/4 teaspoon dried oregano leaves 1/4 teaspoon dried oregano leaves – 2 teaspoons Worcestershire sauce2 teaspoons Worcestershire sauce– 1/4 teaspoon pepper1/4 teaspoon pepper


Minestrone SoupMinestrone Soup

• AddAdd– 4 medium potatoes (1 1/2 pounds), 4 medium potatoes (1 1/2 pounds),

peeled & cut into bite-sized piecespeeled & cut into bite-sized pieces– 4 beef-flavor bouillon cubes or 4 beef-flavor bouillon cubes or

envelopesenvelopes– 2 large zucchini, cut into bite sized 2 large zucchini, cut into bite sized

piecespieces– 8 cups water8 cups water



• Bring to boil over high heatBring to boil over high heat• stirring occasionallystirring occasionally

• Reduce heat to lowReduce heat to low• Cover & simmer 30 minutes or Cover & simmer 30 minutes or

until vegetables are tenderuntil vegetables are tender



• Add: Add: – 2 (15-1/4 to 19 ounce) cans red 2 (15-1/4 to 19 ounce) cans red

kidney beans, drainedkidney beans, drained– 1 10 ounce package frozen 1 10 ounce package frozen

chopped spinachchopped spinach



• Cook over medium heat until Cook over medium heat until spinach is cooked & beans are spinach is cooked & beans are heated throughheated through

• Add more water if necessaryAdd more water if necessary• Soup thickens upon standingSoup thickens upon standing



• Serve with Parmesan or Romano Serve with Parmesan or Romano cheesecheese

• Makes about 18 cupsMakes about 18 cups– 9 main-dish servings9 main-dish servings

• About 313 calories per servingAbout 313 calories per serving


Today you learnedToday you learned• Simplicity & creativity of making Simplicity & creativity of making

soupsoup• To recognize types of soupTo recognize types of soup• To make meat/vegetable soup To make meat/vegetable soup

stockstock• To cut, chop and process fruits & To cut, chop and process fruits &

vegetables for soupvegetables for soup• How to store soups safelyHow to store soups safely

2009oklahoma cooperative extension service1 healthy living a-z soup’s on nametitlecounty healthy...

Documents

z slide

soup simplicity creativity

fruit seasoning slide

benefits of homemade

frozen vegetables

wide variety of vegetables

z soups

types of soups