Upcoming Class:  Call the N.C. Cooperative Extension, Beaufort County Center at 252-946-0111 for details to pre-register (or register for the class online) and attend this fun class:  It’s a “Pot Party”, Slow Cookery with Fast Friends!  This fun class will be held on Thursday, January 22, 2026 from 6-8PM at the N.C. Cooperative Extension, Beaufort County Center, 155 Airport Road, Washington, NC.  Come learn about slow crock pot cooking and taste 5 yummy recipes.  By submitting at least one of your favorite slow cookery recipes you will receive our class cookbook.  There will be door prizes. The $10 registration fee covers cost for tasting and 10 tickets for door prizes. There are limited spaces so if you want to come call today!

Winter days are here and cold weather simply begs for a pot of soup.  My mind, body and soul just long for soup, why? Here are a few reasons why I think soup is so great. Soup is warming. On a cold day, nothing sounds better than a warm bowl of soup. Besides warming you, soup is filling. If you skip the cream-based and cheese-based soups, soup tends to provide satiety with fewer calories than other forms of food. Making soup is an easy way to eat your veggies. If you’re having trouble reaching the 2 ½ cups of veggies a day, try soup. I will often top off a pot of soup with a handful or two of a chopped green leafy vegetables. Make a big pot full as soup gets better with time.The flavor of soup is even better the next day, so it makes great leftovers. A bowl warmed up for lunch is perfect. Making soup discourages waste. It’s a great way to get rid of leftovers. Add vegetables, cooked grains, broth, and beans. Not sure what to do with the last of the bunch of parsley or cilantro? Throw it in the soup!  Soup is forgiving. Substitute broccoli for carrots, rice for noodles, vegetable broth for beef broth, kidney beans for black beans, and turkey for chicken. Don’t worry, you may change the nature of the soup a bit, but chances are it will still be delicious.

If your family is slow to gather at dinnertime don’t worry—the soup will still be happily simmering whenever you sit down to dinner. Soup is versatile. Whether you’re hankering for a light, broth-based soup or a meaty chili, soup can hit the spot — creamy and smooth or chunky and rustic. Bland for an unsettled stomach or spicy for a bold appetizer, soup can fit the bill. Even in the summer months — try it cold! The possibilities are endless. Making soup is easy. Most soups take a cutting board, knife, and a pot. It’s the ultimate one-dish meal. Easy prep and easy clean up. Making soup is inexpensive. Making soup is a great way to stretch your ingredients—especially the more expensive ones like meat and cheese. Use meat as a flavor-enhancer. Instead of incorporating cheese into the soup, save it to sprinkle on top—you may be satisfied with less. A pot of soup affords great hospitality. Knowing you have a half pot of soup in the fridge or a few containers in the freezer may be just what you need to offer an impromptu dinner. Throw together a salad and a crusty loaf of bread and you have a meal to share with loved ones.  Here are few of delicious quick to make soup recipes:

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SALMON CHOWDER

Any mix of rice will work in this recipe, however wild rice adds a nice bit of color. Serves 4, Serving Size: 1 cup, Prep Time: 15 minutes, Cook Time: 20 minutes, Total Time: 35 minutes

Ingredients:

• 2 tablespoons olive oil
• 1 cup finely chopped onion
• ½ cup chopped carrot
• ⅓ cup chopped celery
• ½ teaspoon kosher salt
• ⅛ teaspoon ground cayenne pepper
• 1½ cups whole milk
• 2½ tablespoons all-purpose flour
• 1 cup precooked brown and wild rice
• 1 (3½ ounce) package smoked salmon, torn into small pieces (or you may substitute leftover flakes of grilled local fish)
• 2 tablespoons chopped green onions

Directions:

1. Heat a large saucepan over medium-high heat.
2. Add oil and swirl to coat. Add onion, carrot, celery, salt, and cayenne pepper and sauté for 4 minutes.
3. Add 2 cups of water and bring to a boil. Reduce heat to medium and cook 8 minutes or until vegetables are tender.
4. Combine milk and flour in a small bowl, stirring with a whisk.
5. Add milk mixture to pan and bring to a boil. Cook 1 minute or until slightly thickened, stirring constantly.
6. Stir in rice and salmon, and cook for 1 minute or until thoroughly heated.
7. Sprinkle evenly with green onions before serving.

Nutrition Information per Serving:  Serving Size: 1 cup, Vegetables: ½ cup, Fruits: 0 cups, Calories: 255 calories, Carbohydrates: 29 grams, Fiber: 3 grams, Protein: 11 grams, Fat: 11 grams and Sodium: 518 mg

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RED LENTIL SOUP WITH LEMON

This delightfully simple lentil soup is light and spicy with a bold red color. Best of all it is ready to enjoy in about an hour, with very little hands-on time. The lemon adds a delicious balance to the hearty cumin. Add parsley (dried or fresh) right before you serve for a pop of extra flavor and to add more color.

Serves 4 large bowls (2 cups) or 8 small bowls (1 cup), Serving Size: 2 cups / 1 cup, Prep Time: 20 minutes, Cook Time: 45 minutes, Total Time: 65 minutes

Ingredients:

• 2 tablespoons olive oil (more to drizzle)
• 1 large onion, chopped
• 1 celery stalk, diced
• 2 large carrots, peeled and diced
• 3 tablespoons tomato paste, no salt added if available
• 1 teaspoon ground cumin
• 1/4 teaspoon kosher salt (more to taste)
• 1/4 teaspoon ground black pepper
• Pinch cayenne (optional)
• 1 quart (4 cups) no/low-sodium chicken or vegetable broth
• 2 cups water
• 1 cup red lentils
• Juice of 1/2 lemons (more to taste and for garnish)
• Parsley, dried or fresh, chopped (optional, for garnish)

Directions:

1. In a large pot, heat olive oil over high heat until hot and shimmering. Add onion, celery, and carrots sauté until softened – about 5 minutes.
2. Add tomato paste, cumin, salt, black pepper, and cayenne if using. Sauté for 4 minutes more. You may need to reduce heat to keep from scorching.
3. Add broth, 2 cups water, and  lentils.
4. Partially cover the pot and turn heat to medium-low. Continue to simmer until lentils are soft (about 30 minutes). Taste and add salt if needed.
5. Remove from heat and divide the soup in half. Use a hand blender, regular blender, or food processor  to purée one half of the soup. Add the puréed soup back to the pot and reheat as needed.  You can omit the blending step altogether if you like.
6. Add lemon juice to soup and combine. Serve soup in bowls with a drizzle of olive oil.  Add parsley and lemon wedges for garnish.

Nutrition Information per Serving: (Based on using low-sodium chicken broth)

Serving Size: 2 cups / 1 cup, Vegetables: 2 cups / 1 cup, Fruits: 0 cups / 0 cups, Calories: 316 calories / 158 calories, Carbohydrates: 42.8 grams / 21.4 grams, Fiber: 17.4 grams / 8.7 grams, Protein: 18.8 grams / 9.4 grams, Fat: 9.1 grams / 4.6 grams and Sodium: 713 mg / 357 mg

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15-MINUTE SOUP FROM COOK SMART EAT SMART

Ingredients:

• 1 (16 ounce) can unsalted Great Northern Beans, drained  (or any bean variety)
• 1 (14 ounce) can low-sodium chicken broth
• 1 (16 ounce) can chopped or diced tomatoes, undrained
• 1 small onion, chopped
• ½ teaspoon garlic powder
• 1 tablespoon Italian seasoning
• 1 (10 ounce) package frozen, chopped spinach ( or fresh green leafy, chopped)
• ½ cup uncooked whole-wheat macaroni (or any shape whole wheat pasta)

Directions:

In a 2-quart pot, combine all ingredients except spinach and macaroni Heat until liquid comes to a boil Stir in and break up spinach, bring to boil again Stir in macaroni and simmer until pasta is tender, about 6-8 minutes Ideas: Feel free to swap ingredients like kale for spinach or your favorite whole wheat pasta for macaroni to add variety. Remember vegetables are naturally low in fat and calories, so add what you like.

Nutrition Information 145 Calories, Total Fat 0.5g, Saturated Fat 0g, Protein 7g, Total Carbohydrate 28g, Dietary Fiber 7g, Sodium 135mg Excellent source of Vitamin A & C. Good source of iron and calcium.

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Sources for this article NC Extension Food and Nutrition, Meds instead of Meds and Cook Smart Eat Smart educational programs. 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.