January is National Soup Month, a fitting tribute to a comfort food that warms and nourishes. According to food history, soup is one of the earliest “fast foods.” Ancient Greeks sold soup (broth with vegetables and beans or lentils) on the street as early as 600 B.C. Even earlier, broth was served over bread (known as sop and often hard) making the sop soft and filling! From sop comes the favorite known as soup!
Nutritionally, soup can be a balanced meal including vegetables, protein (as beans or lentils as well as meat or seafood) and grains. Even dairy foods enter the picture as creamed soups or garnishes. Add whole grain bread or crackers, fruit or a salad and you have balance, variety and appeal! Along with ready-to-serve choices, it’s easy for the adventurous cook to build a personal creation and meet special health needs like cutting the sodium.
Begin with a liquid that can range from a chicken, beef, seafood or vegetable broth or stock to a light cream sauce. Traditionally soup started by slowly cooking a broth or “stock” from meat, poultry or fish (including bones), with vegetables and herbs. The stock was strained, defatted and ready for additions. Today’s cook can skip directly to the creating starting with a ready-to-use soup, stock or broth. Canned tomatoes add liquid and flavor. The fun part is choosing the flavor and texture add-ons. Chopped onions, parsley, garlic, carrots, and celery are basics (sauté these lightly for added flavor.). Any fresh or frozen vegetable is a good add-on. Bits and pieces of left-over vegetables and meat become soup treasures! Tender greens such as spinach should be added at the end. For a heartier soup include beans, potatoes and grains such as rice, barley, noodles or pasta. Bite-sized pieces of meat, chicken, seafood, egg, and tofu add protein!
Seasoning should complement the ingredients and the palate! And don’t forget the garnish that can add a special touch. A dollop of yogurt or sour cream, a sprinkle of grated or shredded cheese, croutons or crumbled corn chips, popcorn, or freshly chopped herbs adds eye appeal and texture. Cooking time depends on the choice of ingredients. Fresh or frozen vegetables and large pieces will take more time than precooked choices. Simmer all ingredients for at least 5 minutes or until flavors are blended. BUT, it’s possible to have your almost-scratch creation on the table in less than an hour if you start with prepared broth or stock.
Soup is a way to introduce vegetables, whole grains, or legumes to those who tend to be food purists! Extras can be packaged and frozen. And don’t forget that many offices have microwaves available making soup a great cold-weather lunch.
And through the magic of cans, freezers, and prepared foods, soup is a food that comes ready to serve or ready to heat and serve! Check out the selection in Giant Eagle® to make it even easier to serve nutrition in a bowl!
Try these easy to make soup recipes:
More ideas…ask for soup starter ideas and recipes from nutritionist@gianteagle.com.
Have a question for Judy about this article or need some other meal and snack solutions to meet your budget? Send her an e-mail at nutritionist@GiantEagle.com.
January 2010