cook-at-home

simmer down!

making better soups and stews

Comforting, filling, and the essence of cold-weather comfort food, soups and stews are true one-bowl wonders. Here’s how to make the most satisfying pots. Soups

Though soup is an extremely varied dish, it follows a basic formula: a little fat (cooking oil); aromatics (garlic, onion, ginger, leeks, celery); base ingredients (beans, legumes, veggies, grains); seasonings (salt and pepper, herbs, spices); and liquid (water, broth). Once you follow this structure, you can improve your soups with the following tips. ● Start with a splash of oil in a heavy-bottomed pot over medium heat. Add your choice of aromatics. Add seasonings, base ingredients, and liquid. Cook until the ingredient with the longest cooking time is tender. If adding leafy greens, do so toward the end of the cooking time. If desired, add vinegar, citrus juice, and fresh herbs to finish the soup. ● If you don’t have time to make a fresh batch of homemade beans or broth, don’t let this stop you from making a pot of soup. Instead, shop for canned items that contain whole foods with no fillers and less sodium. ● Prep ingredients beforehand. Some recipes have streamlined steps that require the ingredients be added quickly to the pot. ● Gently simmer soups. Most take anywhere from 30 minutes on up to 2 hours. If a soup is left to heat for too long, it can lose its texture and color. ● If your soup tastes bland or flat, add a spoonful of something acidic: lemon juice, lime juice, or vinegar.

● Soup too thick? Stir in water ¼ cup at a time until desired consistency is reached. Soup too thin? Keep cooking until the moisture reduces or try adding cornstarch or arrowroot to thicken it. ● To safely purée soup, fill the blender only ¾ the way full to allow for hot air expansion as the soup processes.

Stews

Hearty vegetables, tender meat, and savory herbs are the staples of a good stew. Here are some tips on making the best bowls. ● The basic formula for a stew is to sauté desired ingredients, stir in broth or water, cover the pot, and bring to a boil. Reduce heat, cover again, and simmer gently until the ingredients are fork tender and the stew has thickened. ● The classic flavor base of onions, carrots, and celery is a favorite in stews. Try swapping in caramelized onions or roasted garlic for the onions. Or add dried mushrooms instead of celery. ● Build flavor by browning meat and aromatic ingredients like garlic and onion. This technique leaves behind browned bits at the bottom of the pot that add complex flavors. Adding a splash of apple juice, broth, water, or wine helps loosen up these bits. ● Not every vegetable requires hours of cooking time. Hearty varieties like potatoes, winter squash, carrots, and parsnips should be added at the beginning. Tender veggies like zucchini, fresh mushrooms, and bell peppers are best added within the last half-hour. ● Simmer rather than boil stews for the deepest flavor. If the meat is boiled in a stew, it can become tough. ● Don’t forget to flavor your stew with spices. Add dried spices at the start of the cooking process when you brown the meat or onion. For Italian flavors, add marjoram and fennel seeds. For a Mexican inspiration, try ground cumin and ground coriander. Ground ginger and sesame oil add an Asian influence. Ground turmeric and whole mustard seeds are popular in Indian recipes. Consider ground cinnamon and ground cardamom if you enjoy Moroccan flavors. ● Stew is often thickened with flour. One tablespoon of flour for each cup of liquid is the standard. If your diet is gluten free, use the same amount of cornstarch or arrowroot at the end of the cooking time in place of the flour. For extra nutrition, thicken stews with puréed starchy vegetables or tomato paste. ■ Always taste a stew before serving it. Add a touch of honey for sweetness; soy sauce or Worcestershire sauce for a savory note; or lemon juice, vinegar, or fresh herbs for brightness. ●

SELECTED SOURCES “12 tips for making the best-ever stew” by Lindsay D. Mattison, www. TasteofHome.com, 2022 • “How to make stews,” www.CookingLight.com • Superfood Soups by Julie Morris ($16.95, Sterling, 2016)

55 min

prep time serves 4

Butternut Squash Soup

From the Taste for Life test kitchen

1 Tbsp oil 1¼ c chopped yellow onion ¾ c chopped carrot 1 Tbsp minced fresh ginger 2 cloves garlic, minced 4 c low-sodium vegetable broth 3 c cubed butternut squash ½ c sliced potato

Salt

Plain yogurt, optional

Pumpkin seeds, optional 1. Heat oil in a soup pot over medium heat. Add onion, carrot, ginger, and garlic. Cook, stirring frequently, for 10 minutes.

2. Add broth, squash, and potato. Bring mixture to a simmer over medium-low heat and cook until squash is tender, approximately 25 minutes. Season to taste with salt.

3. Purée soup in a high-speed blender or with an immersion mixer. Transfer mixture to serving bowls. Garnish each bowl with a swirl of yogurt and a sprinkle of pumpkin seeds, if desired.

Per serving: 191 Calories, 6 g Protein, 27 g Carbohydrates, 8 g Total sugars (0 g Added sugars), 5 g Fiber, 8 g Total fat (2 g sat), 372 mg Sodium, ★★★★★ Vitamin A, ★★★ Vitamin C, Phosphorus, ★★ Vitamin B6, Magnesium, ★ Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), E, Calcium, Folate, Iron, Potassium, Zinc