Soups are a great cold weather meal staple.  A simple one pot meal that is versatile and full of flavor.  Having a powerhouse pantry of items can keep your bowl filled all winter long.

 

Fat

Heating a large pot with one to two tablespoons of oil provides fat which enriches the flavor of soup and assists with absorption of fat-soluble vitamins.  

Add to shopping list: olive oil to build a base of heart healthy fat. 

 

Aromatics

Aromatics refer to vegetables and herbs that add flavor and aroma to a dish. Some great soup aromatics include leeks, onions, carrots, and celery, but the list goes on. Garlic, ginger, scallions, bell peppers, thyme, parsley, and peppercorns are all aromatic ingredients perfect to build a flavor base.

Add to shopping list: pre rinsed herbs that are ready to use. 

 

Seasoning

Add salt and other spices early in the cooking process allows their flavors to blend into the entire soup—and adding salt to vegetables right away can heighten flavor.  To add rich depth of flavor, pair salt with seasoning and add into browning vegetables.

Add to shopping list: The Spice Hunter smoked paprika, red peppers are dried and smoked to make this flavorful smoky spice. 

 

Produce

Soups are a great way to sneak in extra servings of vegetables. Stay mindful of vegetables that require a longer time to soften and cook. These hard vegetables can be browned with oil and aromatics and incorporated in the base of the soup.  Try options like carrots, parsnips, sweet potatoes, or butternut squash.

Add to shopping list: ShortCuts soup starters featuring aromatics and vegetables. 

Softer vegetables should be added along with protein after the soup has simmered and developed flavor. This includes mushrooms, peas, canned tomatoes, and greens, like kale or spinach. These will only need a few minutes to simmer in hot broth. 

Add to shopping list: Full Circle Market baby spinach, add to a bowl and then ladle hot soup on top. The greens will wilt.  This offers more nutrients and fiber. 

 

Protein

Soup is a filling dish due to high fluid volume. Adding protein to soup can help with feeling full and satisfied, especially when combined with fiber and healthy fats. Prioritize lean protein sources like chicken, turkey, and leaner cuts of beef. 

Add to shopping list: Certified Angus Beef lean beef stew or a hot rotisserie chicken from the deli. 

 

Fiber

The final component of to balance out the bowl is adding fiber from grains, beans or legumes.  A go to quick option is canned beans. Going beyond beans try adding in quinoa, rolled oats, or bulgur these lend a nutty rich flavor and are just as fast to add into soup. 

Add to shopping list: Full Circle Market canned garbanzo beans 

 

Acid. 

If soup is tasting bland in the bowl, consider adding acid rather than more salt. A squeeze of lemon or lime, or a dash of yogurt or sour cream can add brightness to the bowl

Add to shopping list: Food Club, non-fat plain Greek yogurt

 

Try this flavor soup recipe 

Moroccan Beef Bowl

· 2 pounds Certified Angus Beef ® sirloin tip steaks, cut to 1/2-inch cubes

· 1 teaspoons salt, divided

· 1 teaspoon black pepper

· 2 teaspoons olive oil 

· 2 cloves garlic, minced

· 1 small yellow onion, diced

· 2 teaspoons ground cumin

· 1 teaspoon smoked paprika 

· 1/2 teaspoon ground cinnamon

· 1/2 teaspoon turmeric 

· 1/4 teaspoon ground allspice

· 2 cups beef broth

· 1 pack ShortCuts butternut squash soup started 

· 1 (15 ounce) can garbanzo beans, drained

· 3 tightly packed cups chopped kale 

· Optional topping: non-fat plain Greek yogurt and lemon zest 

 

1. Season beef with ½ teaspoons salt and 1-teaspoon pepper. Heat a medium Dutch oven or heavy pot with a tight-fitting lid over medium-high heat. Add canola oil and sear beef, working in three batches and adding more oil if needed to brown at least two sides of the beef (about 3 minutes per batch). Reserve beef to a clean plate.

2. Add garlic and onion to pan, reduce heat to medium low. Season with remaining salt, sauté 3 minutes while scraping up any browned bits that may have stuck to the pan. Stir in cumin, smoked paprika cinnamon, turmeric, and allspice; sauté 1 more minute.

3. Return beef to pan, stir in beef broth, turn heat to medium high and bring to simmer. Reduce to medium low, affix lid and simmer 10 minutes.

4. Finally, add squash, garbanzo beans and kale; return lid and simmer an additional 5 minutes.

5. Remove lid and, with a large spoon, stir all ingredients together to coat all vegetables with broth.

6. Optional: top with 1 tablespoon Greek yogurt and lemon zest