Eating Wisely:
Souper Soups
Lesley
United Kingdom
From NEW BEGINNINGS, Vol. 19 No. 1, January-February 2002, p. 28
Encouraging the younger (and
sometimes even the older) members of the family to eat their vegetables
can be a daunting task for the concerned mother. During the winter months,
soups can provide not only a warming start to a meal, but with the addition
of legumes, meat, grains, and hearty stocks, a bowl of soup can be turned
into a healthy and satisfying meal in itself.
Take Stock
A good stock forms the basis
to many a delicious soup and minimizes waste, since you can use a lot
of ingredients that might otherwise be thrown away. Collect all vegetable
peelings and scraps and keep them in a plastic container in the refrigerator
or freezer until you are ready to make your stock. You can begin by
frying an onion in olive oil until soft, then adding your vegetable
scraps along with salt and pepper and a variety of herbs, depending
on what you have available. Parsley and basil are always good for stocks
and dried bay leaves, oregano, sage, and of course, garlic, are good
flavor enhancers. Cover your ingredients in a large pot with plenty
of water and bring to a boil. Simmer for at least two hours. The more
the liquid is reduced, the more intense the flavor of the stock will
be, so plan on reducing the volume of liquid by at least half. Strain
and discard the solids. Large quantities of stock can be prepared and
frozen in smaller containers for later use. To make a meat stock, add
left over bones from a roast and any left over gravy. Fish stock can
be made by using discarded trimmings: fish heads, tails, and fins.
The Recipe for Any Soup
A basic soup-making technique
can be used whatever the chosen ingredients. It can be fun to have the
family guess the ingredients, although the chef may not want to disclose
everything: soups are a great way to sneak in healthy ingredients that
might not be everyone's favorite! It works well to begin with an onion
and some crushed garlic, sautÈed in olive oil. Then add the main
ingredient/s and stock and cook until everything is soft and the flavors
have blended beautifully. A minimum of 40 minutes simmering is usually
required. If you have no pre-prepared stock, then throw in lots of extra
seasonings and simmer for a longer period of time. Some of my personal
favorite soups are leek and potato, carrot soup with lots of coriander,
red pepper soup (remember to skin the peppers first), and mushroom soup
made from a variety of exotic mushrooms. Be creative and remember all
the wonderful nutritional benefits your family will receive from your
originality. Unfortunately some of the most popular creations may never
be exactly duplicated, but every attempt will be delightful in its own
right.
Smooth or Chunky?
The texture of a soup is
a matter of personal preference. Blending ingredients in a blender or
food processor gives the soup a terrific smoothness and thickness. Adding
potatoes also adds to the thickness of the soup. To make a creamy soup,
you can blend half a cup of flour with a pint or more of milk. Make
a smooth paste with a little milk before adding the rest and then add
it to your cooked soup. Continue to cook to thicken and remove any raw
flavor from the flour. For extra richness, you can melt a tablespoon
of butter. Otherwise a swirl of cream (heavy cream, sour cream, or creme
fraiche) can be added when serving.
An added benefit to cooking
soups is that they can be made in advance and reheated when needed.
Mothers with small children may not be able to predict when they will
have time to cook. Morning nap time is a great time to get started on
a soup and if made in large quantities, leftovers can be saved for another
meal.
For those who prefer to chew
their soups, vegetables can remain diced. Try adding some pasta shapes
for a new texture. For a compromise, the soup can be partly blended,
leaving chunky bits to get your teeth into.
There is a soup for every
taste, so find what works well for your family and enjoy those long
winter evenings in warmth and good health.
A note for those in the southern
hemisphere: soups aren't just for winter warmth. Cold summer soups can
help keep you cool as a cucumber on those hot summer nights.
My Favorite Soups
Creme Vichyssoise
4 leeks, sliced
4 large potatoes, peeled and diced
Cover with stock, bring
to a boil, cover, and simmer for about an hour. Blend
until smooth. Leave to cool. Mix in 1 to 2 cups of heavy cream,
adjust seasoning, and chill before serving.
Gazpacho
Peel and dice:
1 lb (500 g) tomatoes
1 green pepper
1 small cucumber
1 onion
Take 2 slices of white
bread and make bread crumbs. Peel and crush 2 cloves of garlic.
Reserving some
of the diced vegetables for a garnish, blend the ingredients adding
a pinch of ground cumin, a cup of extra virgin olive oil, and
2 teaspoons of sherry vinegar. Add a little cold water if necessary
to get a smooth blend. Season with salt and pepper. Chill
and serve garnished with diced vegetables and croutons.
Creamy Potato Soup
Peel and dice:
9 medium potatoes
2 onions
3 carrots
2 sticks of celery.
Cover with stock. Bring
to a boil, cover, and simmer for 1 hour. Blend 1/2 cup of flour
with about a quart (1 liter) of milk and add together with a generous
knob of butter. Stir as butter melts and soup thickens.
Last updated Wednesday, November 1, 2006 by njb.
Page last edited Sun Oct 14 09:29:32 UTC 2007.
