CHAPTER 6: SOUPS AND STEWS
Soups and stews are a hearty way to get maximum nutrition from your foods. Everything goes into one pot and cooks together. Nothing is lost in boiling water or left behind in the pan. Because of their high liquid content, soups and stews can also help you feel full faster and stay satisfied longer. Best of all, they can help you stretch a small portion of protein such as meat into a complete meal, to save you even more money as you help your family feel more satisfied.
BEEF CHILI SOUP
Ingredients:
2 Tbsps olive oil
2 onions, chopped
2 green bell peppers, seeded and chopped
1 small red chili pepper, seeded and chopped
or 2 teaspoons of chili powder (see the recipe for homemade chili powder below)
1 1/4 lbs beef stew meat, cut into 1/2-inch cubes
1 Tbsp flour
8 cups homemade beef broth or low sodium beef stock
2 (14 oz.) cans of red kidney beans
1 tsp salt
1/4 tsp pepper
Method:
Place the oil in a soup kettle.
Place the kettle on the stovetop over low a low flame.
When the oil is hot, stir in the onions and cook 5 minutes, or until just beginning to soften and turn clear.
Add the green pepper and chili pepper. Cook 5 minutes, stirring often.
Add in the meat. Cook for 10 minutes, turning it over every minute or so with a wooden spoon or spatula, until the meat has browned on all sides.
Sprinkle the flour over the top of the mixture and stir to blend in.
Cook for 2 minutes.
Stir in the broth.
Increase the flame to high.
Bring the mixture to a brisk boil.
Reduce the heat back down to low. Stir well.
Simmer the soup for about one hour, or until the meat is fork tender.
Stir in the red kidney beans, salt and pepper. Cook for 15 minutes longer to let all the flavors mingle.
Remove the soup from the heat.
Serve with crusty bread, and perhaps rice or noodles.
To freeze: Let soup cool fully to room temperature. Spray or oil your containers to prevent staining. Store the soup in freezer containers for up to 3 months.
To reheat: Place your container in the microwave and heat for three to five minutes or until piping hot.
Makes 8 servings
Some people like to store their soup in freezer bags so that they can cram every inch of their freezer. When freezing soup in freezer bags, remember to be sure they are cooled fully and also leave a little room for expansion. Liquids will expand when frozen and you don’t want the bag to burst, leaving your soup all over the bottom of your freezer.
The chili pepper is optional in this recipe if you are not fond of extra spicy soup, or can be adjusted to 2 chili peppers if you like your soup hot and spicy. Reminder: Always handle with gloves on. If you touch the juice, run your fingers or hands under cold water until the burning sensation subsides.
Preparation Time: about 2 hours, simmering on low heat
Post-freezing cooking time: about 3 to 5 minutes in the microwave
If you freeze it in a freezer bag, you will need to thaw it and reheat it for about 5 to 7 minutes in a saucepan.