Soups.....easy to make and cheap....

Soups are not difficult to make but they can be tasty, quick, nutritious and most importantly don't have to cost a lot.    You need good stock or broth (canned is fine for this if you don't have time to make your own) but making your own is easy..... and often a lot cheaper.

You'll also need flavoring - herbs/spices etc   and the "meat" of the soup, which can be meat, vegetables or both - depending on what is in season.   


Soups can be chunky - or very smooth - if you prefer smooth, you'll need a blender or a food processor..

Very Easy Minestrone Soup

 - serves 8-10 hungry people..

2-3 cups stock or broth
1 onion, diced
1 zucchini, sliced
1 yellow squash, sliced
1 pkg small tomatos (OR 4 large tomatoes, diced OR 1 can tomatoes.)
1 -2 potatoes, diced
1 cup fresh or frozen corn
1/2 cup fresh or frozen peas
1 -2 sliced carrots
2 cloves garlic, chopped or pressed
2 tbsp olive oil (EVOO if possible - or use canola oil if olive oil not available)
1 small can tomato paste
1/2 package frozen spinach (or 1 cup fresh) 
1/2 cup small pasta (elbow macaroni, orzo,)
1/2 cup pearl barley
Optional :  4 oz bacon, finely chopped
Optional :  2 cups roasted chicken
Optional  4 tbsp pesto

How to

1. If using bacon, saute for 2 mins, then add onions and garlic in olive oil for about 2 more mins until onions are just starting to soften.  Don't let garlic burn.   If not using bacon, just saute onions and garlic.  Add all vegetables except spinach to pot (if you don't have all the listed vegetables, use with whatever you have).

2.  Add barley if using it.  (This takes a while to cook through - more than the pasta which will be added later.) 

3.  Add stock or broth to pot.  Add tomato paste. Simmer slowly for at least an hour (You should be able to pierce potatoes and carrots with a fork, easily.)   Add pasta and spinach and simmer for until pasta is cooked.   If using chicken - add at the same time as the pasta... (this is a great way to use up left over chicken...and/or ham)

4.  Seasoning:  When you add the pasta, add chopped or dried parsley, salt, pepper, oregano and basil - to taste.Or:  Use 1-2 tsp of dried italian seasoning. 
How much seasoning:  To your taste - I normally use 1/2 tsp salt, 1 tsp pepper, 1 tsp oregano and a handful of fresh basil leaves finally chopped, and the same of parsley. (If you're using dried parsley and basil, use 1 tbsp of each) ...   If you prefer a more salty taste - add more salt..  If you're using canned chicken broth, you already have quite a bit of salt in the soup, so allow for that.   Allow the seasoning a little time to develop  (5 mins) before you add more.....  and remember, it's always better to start off with too little, then add more as you need it.

Serve:  ladle into bowls - and serve with lots of fresh bread.   You can sprinkle with grated cheese or stir in a spoonful of pesto prior to serving.  (or both) .....  

Soup freezes well but will keep in the fridge for 3-4 days, in a covered container.

BROTH

To make your own broth:   Take the bones of a chicken (or ham) and 4 bay leaves, 10 peppercorns, 1 whole onion (unpeeled-  but washed, and cut into quarters - the skin will give the stock a good color), 1 carrot, sprigs of rosemary/thyme/oregano - or whatever you happen to have.    Cover with water and boil for about 2 hours.   Add more water as necessary to keep bones covered.  Drain stock - discard bones/leaves etc and allow stock to cool.  Skim any fat off top if necessary. (It may look a little jellyish when cool - but that's okay)
Use in soups/sauces etc.  Stock also freezes well - so make it when you have time, and keep it on hand in the freezer.

Lentil Soup

I love lentil soup - but it's amazing how many people think that they don't like it.  Given the wide variety of recipes across the world, I'm sure there are some less tasty than others.  Nevertheless, it's a great, cheap nutritious meal.  Lentils cost about $1 a bag, and you don't even need a full bag to make a very large pot of soup.

Here's my favorite soup recipe.    I tserves about 10 people - so be prepared for leftovers.


1.5 cups of lentils, washed. 

1 cup barley
1 onion
2 carrots
2 potatoes
1 clove crushed garlic
1 pkg frozen spinach (optional) 

6-8 cups of chicken or vegetable stock
0.5 tps turmeric  - (optional)
2 tsp oregano

2 tsp cumin
2 tbsp freshly chopped parsley.
1 tsp freshly ground pepper  (iif you like it spicy, add crushed red pepper - about 1/2 tsp)
1 tsp olive or canola oil

Method:

Chop the onion and gently saute in the olive oil, with the crushed garlic.   Add the chopped potato, carrots, barley and lentils and stir fry for about 2 minutes.  Add stock, spinach if using, and all herbs/spices.

The stock adds a lot of salt to this recipe, so don't add salt until just before serving.   Cook slowly for about 45 minutes..... the potatoes and carrots should be soft enough to stick a fork into..

You can eat as is, or for a smooth soup, blend in batches in a blender before serving. .  This does tend to thicken up as it cools, so if it's too thick, just adjust by adding more stock or water and let blend.  This is one of those soups that tastes better a day or two later, so keep some in the refrigerator.  Any leftovers can also be frozen and should keep for up to 3 months.    Serve alone, with whole grain bread or with a sandwich for a full meal. 

Note:  If you don't like the indian type spices that I use here - then feel free to experiment with what you have in the cupboard..  I have used Montreal spicy steak seasoning instead of the turmeric/cumin/oregano and enjoyed it that way    If you have a great recipe - or you made changes to this recipe - please feel free to share your comments here..

Recipes for the Lean Times

Welcome to my online recipe book.  I am a fan of healthy eating, love to cook and wanted to share some of my recipes that will help you get lean, stay lean and do the same for your bank account.  These are recipes I grew up with, or have developed over the years.  One of my favorite hobbies is to eat out and then try to recreate the recipe at home.  I'm not sure that I save money in the experimental process, but we inevitably eat at home, simply because the food we cook is better, cheaper and much more enjoyable with friends.   Recently, I find that eating out is not only expensive, but the food is generally served in huge portions, and I end up eating the same food for 3 meals or even more.  It's also very greasy and way too much salt is used for my taste.