Foodie Friday: How to Make Soup 101
I want to share with you a great tip and recipe for helping you with your weight loss goals. I’ve been making soup forever and love how it can be so easy and filling. It’s also warm and inviting when you crave comforting foods. Soup can be fattening, but I’m going to show you my recipe for making it simple and low-calorie; but not low in flavor. This soup should evoke the purest taste of the vegetable you choose. Therefore, I would highly suggest that you choose vegetables in season so that they will be at peak ripeness. I like to have a 1/2 to 1 cup before a meal.
Last year I watched a BBC documentary on helping obese people lose weight. The show was called “How to Be Slim” and it gave several tips on how to lose weight while not feeling like you’re starving. Towards the end of the program it featured soup as a great way to ward off hunger and stay full after a meal. I’ll include the documentary below, but first I’ll share with you the easiest way of making pureed vegetable soup.
VEGETABLE SOUP 101
- 1 Pound of Any Vegetable (squash, broccoli, cauliflower, asparagus, mushrooms, eggplant, green beans, carrots, parsnips, turnips, rutabagas, colored sweet peppers, snap peas, fresh/frozen green peas, tomatoes, bok choy, lettuces, dark leafy greens, etc.)
- Water or Chicken Stock or Vegetable Stock (or bouillons)
- 1 Medium Onion
- 1 Tbsp Olive Oil or Coconut Oil or Butter
- Chop Onion and Vegetable of choice. Some may need extra prep such as carrots – they need to also be peeled. (You can mix vegetables, but mind that if you do, some cook quicker than others and will need to be added later so that they don’t become mush).
- Heat Oil/Butter in stockpot until hot and add chopped onion. Sweat until translucent. You can add a dash of salt as well if you want.
- Add chopped Vegetable of choice and coat with the Oil/Butter.
- Add Water/Stock to stockpot just to cover the Vegetables by one inch. You can add more later if it is too thick.
- Bring Water and Vegetables to a boil, then turn down heat and simmer for approximately 20 minutes or until Vegetables are really soft and tender; beyond the way you would normally cook and eat them. (Add veg accordingly; if you are cooking carrots, they will take longer to soften than lettuce, so cook the carrots for 10 minutes alone, then add lettuce for the remaining 10 minutes, as an example.)
- Thow everything into a blender or use a hand-held immersion blender and whirl until soup is liquified. (You can reserve some of the cooked Vegetables if you want the texture to not be completely smooth)
- Put back into stockpot and add extra Water/Broth if you want, add salt/pepper, spices, seasonings, fresh herbs or chopped green onions/cilantro, lemon/lime juice, cream, milk or nothing.
Of course, after you’ve made it you can refrigerate extra portions or freeze them. Also, try adding some pesto or olive tapenade on top to make it extra special when you are about to eat it. Enjoy.
“How to Be Slim” Documentary