Smoked Sausage and Barley Soup - Thick and hearty, this soup is certainly a filler-upper. Because it can be frozen, it's also truly convenient.
Servings: 8
Ingredients:
2 tsp (10 mL) vegetable oil
2 onions, chopped
1 lb (500 g) cubed smoked sausage (such as kielbasa)
5 cups (1.25 L) sliced mushrooms (about 12 oz/375 g)
1 cup (250 mL) pearl barley
6 cups (1.5 L) beef stock
2 cups (500 mL) water
2 bay leaves
1/4 tsp (1 mL) pepper
2 cups (500 mL) diced carrots or cubed squash
2 tbsp (25 mL) chopped fresh parsley
Preparation:
In large saucepan or Dutch oven, heat oil over medium-high heat; cook onions and sausage, stirring often, for 3 to 4 minutes or until onions are softened.
Add mushrooms; cook, stirring occasionally, for about 8 minutes or until liquid is evaporated. Add barley; cook, stirring, for 1 minute.
Add stock, water, bay leaves and pepper; bring to boil. Reduce heat to medium-low; cover and simmer for 1 hour or until barley is tender.
Add carrots; simmer for 30 to 40 minutes or until tender. Discard bay leaves. (Make-ahead. Let cool for 30 minutes; refrigerate in shallow airtight containers for up to 2 days or freeze for up to 2 weeks. Reheat to continue, adding up to 2 cups/500 mL more water or stock if desired.) Serve sprinkled with parsley.
Nutritional Info:
Per serving: approximately cal 318; pro 12 g; total fat 17 g; sat. fat 6 g; carb 28 g; fibre 4 g; chol 38 mg; sodium 1.219 mg.; folate 15%.
Sweet Potato Soup - This colourful soup is thick and tasty with its slight curry flavour. If curry isn't a favourite accent, decrease the curry paste to 1 tsp (5 mL). Pesto garnish is an option. Of course, you don't have to puree the soup to enjoy its fresh taste.
Servings: 4
Ingredients:
2 sweet_potatoes (2-1/4 lb/1.125 kg)
1 tbsp (15 mL) vegetable oil
1 small onion, finely chopped
2 cloves garlic, minced
1 tbsp (15 mL) minced gingerroot (or 1 tsp/5 mL ground ginger)
2 tsp (10 mL) mild curry paste
4 cups (1 L) vegetable or chicken stock
Preparation:
Peel and cut sweet potatoes into 1/2-inch (1 cm) cubes; set aside.
In large saucepan, heat oil over medium heat; cook onion, garlic, gingerroot and curry paste, stirring occasionally, for 3 minutes or until softened. Add sweet potatoes; stir for 1 minute or until coated.
Add stock and bring to boil; reduce heat, cover and simmer for 10 minutes or until potatoes are tender. With immersion blender or in blender, puree soup; reheat if necessary.
Nutritional Info:
Per serving: approximately cal 306; pro 5 g; total fat 6 g; sat. fat trace; carb 60 g; fibre 6 g; chol 0 mg; sodium 659 mg.
Beef and Cabbage Soup
Servings: 4 to 6
Ingredients:
12 oz (375 g) lean ground beef
1 tbsp (15 mL) vegetable oil
1 onion, diced
1 clove garlic, minced
2 bay leaves
1/2 tsp (2 mL) each dried thyme, marjoram and salt
1/4 tsp (1 mL) pepper
Pinch ground cloves
3 cups (750 mL) chopped cabbage
2 carrots, halved lengthwise and sliced
2 stalks celery, sliced
3 cups (750 mL) sodium-reduced beef stock
1/4 cup (50 mL) tomato paste
1 cup (250 mL) cooked rice
lemon wedges
Preparation:
In large saucepan, brown beef over medium-high heat, breaking up with back of spoon. With slotted spoon, transfer to bowl. Drain fat from pan and wipe out pan.
Heat oil in pan over medium heat; cook onion, garlic, bay leaves, thyme, marjoram, salt, pepper and cloves, stirring often, until onion is softened, about 5 minutes. Stir in cabbage, carrots and celery; cook, stirring, for 3 minutes.
Add stock, 3 cups (750 mL) water and tomato paste. Return beef to pan and bring to boil; reduce heat, cover and simmer until cabbage is tender, about 15 minutes.
Stir in rice and heat through, about 2 minutes. Discard bay leaves. Serve with lemon.
Nutritional Info:
Per each of 6 servings: approximately cal 204; pro 14 g; total fat 8 g; sat. fat 2 g; carb 18 g; fibre 3 g; chol 31 mg; sodium 588 mg.
