— Written By Louise Hinsley (3 weeks ago) and last updated by Karan Tucker

en Español / em Português

Español

El inglés es el idioma de control de esta página. En la medida en que haya algún conflicto entre la traducción al inglés y la traducción, el inglés prevalece.

Al hacer clic en el enlace de traducción se activa un servicio de traducción gratuito para convertir la página al español. Al igual que con cualquier traducción por Internet, la conversión no es sensible al contexto y puede que no traduzca el texto en su significado original. NC State Extension no garantiza la exactitud del texto traducido. Por favor, tenga en cuenta que algunas aplicaciones y/o servicios pueden no funcionar como se espera cuando se traducen.

---

Português

Inglês é o idioma de controle desta página. Na medida que haja algum conflito entre o texto original em Inglês e a tradução, o Inglês prevalece.

Ao clicar no link de tradução, um serviço gratuito de tradução será ativado para converter a página para o Português. Como em qualquer tradução pela internet, a conversão não é sensivel ao contexto e pode não ocorrer a tradução para o significado orginal. O serviço de Extensão da Carolina do Norte (NC State Extension) não garante a exatidão do texto traduzido. Por favor, observe que algumas funções ou serviços podem não funcionar como esperado após a tradução.

---

English

English is the controlling language of this page. To the extent there is any conflict between the English text and the translation, English controls.

Clicking on the translation link activates a free translation service to convert the page to Spanish. As with any Internet translation, the conversion is not context-sensitive and may not translate the text to its original meaning. NC State Extension does not guarantee the accuracy of the translated text. Please note that some applications and/or services may not function as expected when translated.

Estoy de Acuerdo / Eu concordo / I agree

Collapse ▲

In Winter, we want something warm and hearty to eat. Almost nothing is more satisfying than staying in and savoring a bowl of warm, rustic soup or stew. Forget the canned stuff, and try your hand at one of these comforting homemade creations. Soup-based meals that emphasize vegetables, beans, and low-fat bases can be a smart way to eat healthy, while helping stretch your budget. Soups and stews offer a variety of quick and easy ways to prepare and eat more meals at home with your family. Simply add whole-wheat bread or crackers, a fruit or salad and your meal is complete.

Canned soup isn’t always healthy

Canned soups are convenient and very popular, but usually they are high in sodium or fat. Most cans contain about two servings, so if you eat the whole can, you have to multiply the amount of sodium, fat, and calories by two. For example, a tomato-based soup, such as ravioli with vegetables, contains about two servings per can, and each serving contains 820 mg sodium. Most adults will eat the entire can of soup, which provides a total amount of 1,640 mg sodium, which is about 71% of the daily recommended intake of sodium for anyone and more than anyone with hypertension should have in a day… from one meal item!

Save money and calories; make your own stock

Instead, control the amount of fat, sodium, and money you spend by making your own soup stock. Store leftover pieces (including the bones) of beef, ham or chicken in the freezer until you have enough for making stock. Add water, celery, carrots, onions and sodium-free seasonings (such as bay leaf, rosemary, or Italian seasoning) to make stock. Soup stock can then be frozen in small batches and used as needed when making soup.

A tip that I have learned from my mother is to keep a container with a lid in the freezer. As we clear the table after dinner we add the leftover vegetables that are not enough for the two of us to save as a leftover  to the freezer container. When you cook vegetables, don’t throw away the water because much of the nutrition is contained there. Simply pour it into a freezable container and freeze, too. With homemade soups & stews, you don’t throw anything away so your family gets the full food value. When the freezer “soup” container is full it is time to make vegetable soup. We add leftover spaghetti sauce and noodles, rice, sliced fresh tomatoes, all vegetables but not casseroles,  chopped or sliced onions from serving hotdogs or hamburgers… it is always delicious.

Many soups are cream and cheese based, which can easily add extra calories. To create a creamy texture without the extra fat, substitute low-fat milk, yogurt or macerated cottage cheese for whole milk, whipping cream and half-n-half. Fat-free half-n-half is also a tasty substitute that works well in soup recipes.

Every tablespoon of fat removed from the surface of soup removes about 120 calories and 13 fat grams. Fat in soups collects on the surface because it is lighter than water. This makes it easy to skim off the surface fat. Fat hardens when soup is chilled and becomes easy to remove from refrigerated soups and stews. If you are in a hurry, add a few ice cubes to the soup. Fat will rise and congeal around the ice, although the ice may dilute the broth or soup slightly.

Save time; freeze your soup

To save time during the busy week, try cooking a batch of soup on the weekend to keep in the freezer. It is important to cool hot soup quickly. Divide hot soup into small containers or shallow pans or place in a bowl set over another bowl filled with ice water. Stir soup as it cools. This method allows for less time for bacteria to grow.

Most of the ingredients you add to soups and stews are very reasonable in price and provide a very nutritious meal for your family. Soups and stews also provide one of the best ways to use up leftover turkey, chicken or beef, preventing waste. You’ll find your soup will have a better flavor if you include the bones along with the meat while cooking. Just remember to remove the bones before serving. The bone marrow gives the soup additional flavor. Another great thing about a soup or stew is that it is a one-dish meal.

---

Basic Chicken Stock

This basic chicken stock makes the perfect base for Chicken Noodle Soup. It is easy and flavorful, plus freezes well.

1 lb. chicken parts

1 1/2 tsp. salt

1 large onion, quartered

3 whole cloves

3 stalks celery, including some of the leaves

6 cups water

1 large carrot

Chop scrubbed celery and carrot into 1-inch chunks. Place chicken pieces, onion, celery, carrot, salt, and cloves in large soup pot or Dutch oven. Add 6 cups water. Bring to a boil. Reduce heat, cover, and simmer for 1 hour. Remove chicken & vegetables. Strain stock; skim fat off the surface. If you have time to chill the stock it will be easy to skim the fat off once it is cold. You will remove the fat but, not the flavor. YUM!

---

Chicken Noodle Soup

Serves 8

Take the time to make Chicken Noodle Soup from scratch and you’ll never be able to make it another way again! My mom’s version is a step above the rest, made with homemade stock and a store bought rotisserie chicken or a chicken she has pre-cooked so it  just takes minutes to make.

1/2 Tablespoon butter

2 ribs celery , diced

3-4 large carrots sliced in thin rounds (and then snip to make heart shapes if desired)

1 clove garlic , minced

7 cups chicken stock

3 cups of water

1 teaspoon salt , to taste

½ teaspoon freshly ground black pepper , to taste

1/8 teaspoon dried rosemary (optional)

1/8 teaspoon dried sage (optional)

1/8 teaspoon crushed red pepper flakes (optional)

4 cups dry egg noodles, farfalle or other bite-size pasta

3 cups rotisserie chicken or cooked chicken torn into pieces with the bones and skin removed.

1 teaspoon chicken bouillon

Directions:

1. Add butter, diced celery and carrots to a large stock pot over medium-high heat. Sauté for 3 minutes.
2. Add garlic and cook for another 30 seconds.
3. Add chicken stock, water and season the broth with rosemary, sage, crushed red pepper as desired.
4. TASTE the broth before adding more salt and pepper.
5. Taste and chicken bouillon as needed.
6. Bring broth to a boil.
7. Add noodles or pasta and cook just until noodles are al dente. Be cautious not to overcook them!
8. Remove pot from heat as soon as they are just barely tender. The noodles will continue to cook once you remove the pot from the heat, and you don’t want them mushy.
9. Add chicken meat from the rotisserie chicken. Place a lid on the pot and allow to sit at least 5 minutes before serving.
10. Store leftovers in an airtight container in the refrigerator for 4-5 days.

Note:  You may add fresh spinach leaves, or other cooked vegetables just before adding the noodles or pasta to enrich this soup.

Nutritional information per serving:  Calories: 206, Carbohydrates: 14g, Protein: 23g, Fat: 6g, Saturated Fat: 2g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Cholesterol: 58mg, Sodium: 934mg, Potassium: 587mg, Fiber: 1g, Sugar: 6g, Vitamin A: 4606IU, Vitamin C: 3mg, Calcium: 31mg and Iron: 1mg.

---

Italian Wedding Soup

Serves 6

This classic Italian Wedding Soup recipe has savory meatballs in a flavorful broth with spinach and pasta! It’s easy to make on the stove top or in the crock pot!

Meatballs:

½ lb. ground beef 85% lean

½ lb. ground pork

1 egg beaten

1/2 cup Italian breadcrumbs

¼ cup Parmesan cheese grated

3 cloves garlic minced

1/3 cup fresh parsley finely chopped

¾ teaspoon salt

¼ teaspoon pepper

1 Tablespoon olive oil for cooking meatballs

Soup:

1 yellow onion diced

1 ¼ cups carrots diced

2 celery ribs diced

3 cloves garlic minced

8 cups chicken stock

2 teaspoons Italian seasoning

¾ cup Orzo pasta uncooked

4-5 cups fresh spinach or 10 oz. frozen spinach, thawed and squeeze to dry

salt/pepper to taste

Garnish with freshly grated Parmesan cheese

Stove Top Method:

1. Gently combine the meatball ingredients, don’t overwork the meat. Roll into 3/4-inch balls. Be sure to roll the meatballs nice and small for this soup.
2. Heat olive oil in a large soup pot over medium-high heat.
3. Brown the meatballs in batches for about 2 minutes. The middle of the meatballs will finish cooking in the soup. Remove and set aside.
4. Add the onions, carrots, and celery and soften over medium heat for 6 minutes, until softened. Add a splash of olive oil during cooking if needed.
5. Add the garlic and Italian seasoning and cook for 1 minute.
6. Add the chicken stock. Bring to a boil, then reduce to a simmer.
7. Add the cooked meatballs and simmer gently.
8. In another pot boil the pasta until al dente. Drain once cooked through and add the pasta to serving bowls. (Otherwise the pasta tends to absorb the broth during storage. If you don’t anticipate leftovers, you can cook the pasta in the soup or add the cooked pasta to the pot of soup.)
9. Stir in the spinach and cook until wilted, about 2 minutes.
10. Ladle the soup into serving bowls and garnish with freshly grated Parmesan cheese. Serve!

Pro Tips:

Flavor Enhancers: 1 tsp of Hot sauce, Worcestershire sauce, and mustard powder can be used as flavor enhancers in this recipe and they can’t be tasted outright. They can be added when the Italian seasoning is added.

Choose your pasta:  Acini Di Pepe, Ditalini, and Orzo are all small pasta varieties that work well in this soup.

Storage: Refrigerate in an airtight container for 3-4 days or freeze for 3-4 months. This soup freezes very well, be sure to store without the pasta and boil fresh pasta for serving. 

Crock Pot Method:

1. Assemble and brown the meatballs as outlined in recipe card above.
2. Transfer to the Crock Pot along with the onions, carrots, celery, garlic, Italian seasoning and chicken broth.
3. Cook on high for 4 hours or low for 8 hours.
4. If possible, boil the pasta separately and add it directly to serving bowls. This ensures it doesn’t absorb all of the broth if you have leftovers. Alternatively, you can add the pasta to the crock pot of soup and cook on low for 30 minutes.
5. Stir in the Spinach and heat through until wilted, about 3 minutes.
6. Garnish with grated Parmesan cheese and serve!

Instant Pot Method:

1. Gently combine the meatball ingredients and roll the meat into 1-inch balls.
2. Set the Instant Pot to sauté mode and add the olive oil.
3. Brown the meatballs in batches for about 3 minutes, until all sides are brown.
4. Remove the meatballs and add the onions, carrots, and celery. Sauté for 5 minutes, until softened. Add the garlic, Italian seasoning, mustard powder, hot sauce, and Worcestershire sauce & sauté for 1 minute.
5. Add the chicken broth. Run a silicone spatula along the bottom of the pot to release the brown bits, this helps mitigate the burn indicator that we tend to see with Instant Pots.
6. Add the meatballs.
7. Close the lid and seal the valve. Pressure Cook for 5 minutes.
8. Flip the quick release valve and allow the steam to escape.
9. If possible, boil the pasta separately and add it directly to serving bowls. This ensures it doesn’t absorb all of the broth if you have leftovers. Alternatively, you can add the pasta to the pot of soup, press the sauté button, and cook for 9 minutes.
10. Stir in the spinach, garnish with fresh Parmesan and serve!

Nutritional information is an estimate and is per serving. There are 6 servings in this recipe. Calories: 328kcal, Carbohydrates: 24g, Protein: 23g, Fat: 16g, Saturated Fat: 5g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 7g, Cholesterol: 88mg, Sodium: 1755mg, Potassium: 604mg, Fiber: 3g, Sugar: 5g, Vitamin A: 6733IU, Vitamin C: 15mg, Calcium: 135mg, and Iron: 4mg.

---

Easy Seafood Stew

Serves 6

Easy Seafood Stew is packed with wholesome ingredients like vegetables, stock, and seafood. Quick cooking in just an hour but tastes like it’s been simmering all day!

4 Tablespoons butter

drizzle extra virgin olive oil

2 small or 1 large leek white and light green parts only, thinly sliced

1 shallot chopped

salt and pepper

4 cloves garlic pressed or minced

14.5 oz. can Italian-style diced tomatoes

15 oz crushed tomatoes

3 1/2 cups chicken stock

1/2 teaspoon dried thyme

1 bay leaf

1 large Russet potato peeled and chopped, (about 2 cups)

1-1/4 lb mixed seafood: halibut or filets of your choice, scallops, shrimp, salmon, and/or clams (see notes)

1 small handful fresh parsley finely chopped

1/2 lemon

Directions:

1. Melt butter and extra virgin olive oil in a large Dutch oven or soup pot over medium heat.
2. Add leeks and shallot, season with salt and pepper, then sauté until leeks are tender and beginning to turn golden brown, 15 minutes.
3. Add garlic then sauté until very fragrant, 2-3 minutes.
4. Add canned tomatoes, chicken stock, dried thyme, and bay leaf then turn heat up to bring to a simmer.
5. Turn heat back down to medium-low then simmer for 10 minutes.
6. Add potatoes then place a lid partially on top and simmer until potatoes are tender, 20-30 minutes, stirring occasionally.
7. Taste then add salt and pepper if necessary.
8. Turn heat to medium-high then add the seafood and parsley and cook for 2-3 minutes or until the seafood is barely cooked through — the seafood will continue to cook from the heat of the soup/pot, so don’t overcook! Do not stir.
9. Remove pot from heat then add a drizzle of fresh lemon juice (start with a little as you can always add more.) Scoop into bowls then serve immediately.

Notes:  If you prefer petite diced versus regular diced tomatoes, use a pair of kitchen shears to snip the tomatoes in the can after opening.  I like a combination of scallops sliced in half widthwise,  fish cut into 1” cubes, and peeled/deveined jumbo shrimp.

For crostini: Slice a baguette into 1/4″ slices then brush both sides with extra virgin olive oil and season lightly with salt and pepper. Arrange on a sheet pan then bake at 350 degrees for 5-7 minutes, or until golden brown, flipping slices halfway through. Let cool completely.

Nutritional Information per serving:  Calories: 277, Carbohydrates: 23g, Protein: 24g, Fat: 10g, Saturated Fat: 5g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Cholesterol: 68mg, Sodium: 713mg, Potassium: 991mg, Fiber: 3g, Sugar: 7g, Vitamin A: 1286IU, Vitamin C: 20mg, Calcium: 117mg and Iron: 3mg.

---

Sources for this article NC Extension Food and Nutrition educational program. For more information about the Foods and Nutrition please contact Louise L. Hinsley, Extension Agent, Family Consumer Science at the Beaufort County Center of N.C. Cooperative Extension, 155 Airport Road, Washington, 252-946-0111.