It’s only January and I am already tired of winter. On these cold days I seem to crave soup. What better way to help you get through the long winter than some healthy and delicious soup recipes. Here are a couple of soup recipes for you to try, courtesy of Dietitians of Canada.
Hungarian Goulash Soup
This soup, meaty and full of vegetables, is almost a stew. It tastes even better reheated the next day!
2 tsp vegetable oil 10 mL
8 oz stew beef, cubed 250 g
1 tbsp all-purpose flour 15 mL
2 onions, chopped 2
2 stalks celery, chopped 2
1 clove garlic, crushed 1
3 tbsp paprika 45 mL
4 cups beef broth 1 L
3 carrots, sliced 3
3 potatoes, diced 3
2 bay leaves 2
1/4 cup white vinegar 50 mL
2 tbsp tomato paste 25 mL
1 tsp dried thyme 5 mL
1 tsp dried parsley 5 mL
1/2 tsp freshly ground black pepper 2 mL
1/2 tsp Worcestershire sauce
Serve with whole wheat rolls
Heat a large saucepan over medium-high heat. Toss beef with flour. Add oil to pan and swirl to coat. Add beef and brown on all sides. Transfer to a plate and set aside.
In the same saucepan, sauté onions, celery, garlic and paprika in the fat remaining in the pan for 1 minute. Add broth, stirring well to scrape up any brown bits stuck to bottom of pan. Add browned beef, carrots, potatoes, bay leaves, vinegar, tomato paste, thyme, parsley, pepper and Worcestershire sauce; bring to a boil. Reduce heat, cover and simmer for 2 to 3 hours, until meat is tender.
Pinto Bean Tortilla Soup
This hearty, warming soup is a delicious way to get some great soluble fiber from beans. It’s perfect for a cold Canadian winter weeknight supper. Make the soup on the weekend and reheat it to serve during the week.
1 1/2 cups dried pinto beans 375 mL
1 large onion, cut into 6 wedges 1
5 plum (Roma) tomatoes, quartered 5
4 tsp canola oil, divided 20 mL
4 5-inch (12.5 cm) corn tortillas, divided 4
2 cloves garlic, minced 2
1 jalapeño pepper, seeded and finely minced 1
2 tsp ground cumin 10 mL
1 tsp ground coriander 5 mL
4 cups reduced-sodium chicken broth 1 L
1 bay leaf 1
2 tbsp tomato paste 30 mL
1 cup frozen corn kernels 250 mL
pinch salt pinch
1/2 avocado, chopped 1/2
1/2 cup shredded Cheddar cheese 125 mL
Place beans in a large bowl and add enough cold water to cover by at least 3 inches (7.5 cm). Cover and let soak overnight. Drain soaked beans and rinse well under cold water. Discard any shriveled beans or those that did not swell.
Place beans in a large pot and add enough fresh cold water to cover by 3 inches (7.5 cm). Bring to a boil over high heat. Reduce heat and simmer for 30 to 35 minutes or until beans are tender. Drain and set aside.
Meanwhile, preheat broiler. Place onion and tomatoes on baking sheet and brush with 1 tsp (5 mL) of the oil. Broil, turning every 5 minutes, for about 15 minutes or until charred. Transfer to food processor and process until smooth. Set aside. Reduce oven temperature to 350°F (180°C).
Cut tortillas into 2- by 1/4-inch (5 by 0.5 cm) strips.
In a clean large pot, heat 2 tsp (10 mL) oil over medium heat. Add half the tortilla strips, garlic and jalapeño; sauté for 3 minutes. Stir in cumin and coriander. Add broth and deglaze the pot, scraping up any brown bits stuck to the bottom. Add bay leaf and bring to a boil. Stir in puréed onion mixture and tomato paste; return to a boil. Reduce heat and simmer, stirring occasionally, for 20 minutes. Stir in corn and cooked pinto beans; simmer for 10 minutes to blend the flavors.
Meanwhile, gently toss the remaining tortilla strips with the remaining oil and the salt. Spread on a baking sheet. Bake for about 10 minutes or until crisp.
Ladle soup into bowls and garnish with baked tortilla strips, avocado and cheese.