When the temperature drops, nothing says “comfort food” like a steaming hot bowl of soup. But too often we miss the opportunity to make the most of soups and stews. Not only do they fill us up, they’re also the perfect vehicle for nutritious ingredients like fresh veggies and whole grains.
Sure, it’s easy to open a can and microwave your meal. But everyone knows homemade tastes better every time – plus, you get to control what goes in. So drop that can opener right now and let Pereg Natural Foods show you how to warm your body and pack a nutritious, economical punch with customized soups and stews that hit the all the right spots.
“Add MSG, preservatives, fillers, food coloring, corn syrup, and GMOs,” said no recipe, ever.
Consider using low-sodium vegetable, chicken, or beef stock as your base – or better yet, make your own with equal parts veg of your choice and water. Start with onion (you don’t even need to peel it), celery (including the leaves), and carrots, then build from there. Kitchen scraps work great! Instead of salt, season with fresh or dried herbs such as marjoram, thyme, parsley, bay leaf, and garlic powder. Pereg Diced Soup Greensbring a deeper layer of flavor to the party. Or try mixing it up – Pereg’s Jerusalem, Soup/Hawaij, or Cajun Spice Blends add a touch of exotica and contain nothing but spices.
For chicken or beef stock, put meat, vegetables, and seasonings of your choice in a large pot with just enough water to cover. Bring to a boil, then lower the heat and simmer partly covered, skimming the foam from time to time. Strain well before storing.
Cream-based soups are delicious but dense with fat and calories. The smart foodies at Whole Foods have developed a rich, creamy, gluten-free soup that contains no dairy whatsoever and weighs in at just 140 calories per serving. (See recipe below.)
Go wild with the good stuff.
Now that you have your stock – and you can freeze what you don’t use – it’s time to get creative. Think of soup and stew as a sneaky way to get your greens. Vitamin-rich spinach, kale, green beans, cabbage, and pretty much all green vegetables bulk it up with almost no added calories. (Pssst… save cleaning and chopping time with frozen veggies.) Most greens marry well with Iow-sodium canned tomatoes and their juice – another nutritious bonus! (See recipe below.)
Fiber and protein are your friends.
Canned or dry beans and whole grains are little powerhouses of fiber and protein. Super economical and loaded with vitamins, they’re right at home in soups, stews, chili, and more. Best of all, they never get boring because there’s so many kinds out there.
Why not join the “Meatless Mondays” movement? Pereg’s got you covered with a collection of beans and grains from Chickpeas, Tri-Colored Quinoa, and Bulgur to French Lentils, Freekeh, and Farro. Or experiment with blends like Texas Chili Heirloom Beans or the Soup Mix made with beans, peas, lentils, and barley. They’re all packaged in re-sealable bags so you’re always ready to create new stick-to-the ribs dishes guaranteed to take the chill out of winter. (See recipes below.)
VERSATILE VEGGIE SOUP
The beauty of this soup is you can tweak it as you please, according to your preference. Pre-cooked pasta makes it heartier; keep it “clean” and gluten-free with Pereg 100% Quinoa Pasta. All measurements are approximate.
1 large onion or 2 leeks (white part only), chopped
2-3 cloves garlic
2 ribs celery, chopped, plus leaves if desired
2 large carrots, diced
2 cups vegetables of your choice, chopped
8 cups homemade vegetable, beef, or chicken stock
1 tsp. Pereg Thyme
1 tsp. Pereg Oregano
1 Tbsp. Pereg Dried Parsley
14-oz. can low-sodium tomatoes, crushed or diced, undrained
4 oz. small pasta shapes such as alphabet, ditallini, or orzo, OR 4 oz. Pereg 100% Quinoa Pasta (curvo regatta or fusilli). (Optional.)
Directions:
Brown onion/leek, garlic, celery, and carrots in 1 Tbsp. olive oil or canola oil in a large stock pot. Add the other veggies and let them warm through. Add stock and seasonings, bring to a simmer, and add tomatoes with their juices. Simmer gently until all the vegetables are soft, about 15 minutes. Meanwhile, cook pasta, if using, according to package directions. Add to soup. Adjust seasoning as desired.
CREAMY CURRIED CAULIFLOWER SOUP (courtesy of WholeFoodsMarket.com)
1/4 cup raw sunflower kernels
3 ½ cups unsweetened plain almond milk, divided
3 tsp. mild curry powder (such as Pereg Indian Style Blend Curry), divided, more to taste
1 cup chopped yellow onion
3 cloves garlic, chopped
5 cups (about 1 pound) cauliflower florets
Directions:
Preheat the oven to 350ºF. In a medium bowl, toss sunflower kernels with 1 tsp. almond milk and 1 tsp. curry powder. Spread out on a small parchment-paper-lined baking sheet and bake, tossing once or twice, until toasted and fragrant, 6 to 8 minutes; set aside.
Meanwhile, heat 1/2 cup almond milk in a large pot over medium heat. Add onion and garlic and cook, stirring occasionally, until soft, about 10 minutes. Add cauliflower, remaining 2 tsp. curry powder, and almond milk. Cover and simmer until cauliflower is very tender, about 40 minutes. Taste and adjust seasoning with more curry powder if you like. Working in batches, carefully purée in a blender until smooth. Transfer to bowls, garnish with sunflower seeds and serve. Serves 4.
HEARTY FARRO SOUP
1 small onion, finely chopped
1 small carrot, finely chopped
1 stick celery, finely chopped
2 Tbsp. olive oil
1 sprig rosemary
4 to 5 fresh sage leaves
Salt and pepper
Half of a 14 oz. can peeled tomatoes
18 oz. canned beans OR 7 oz. Pereg White Beans
3 cups water or vegetable stock
1 cup farro, such as Pereg Farro*
Directions:
Heat the olive oil in a wide soup pot; add the chopped onion, carrot, and celery and gently cook until soft and translucent. Add the pancetta and continue cooking until the fat has melted. Add herbs and peeled tomatoes and season with salt and pepper.
Stir in the canned beans, along with their liquid. (Note: if using dried beans, soak them overnight and boil them in plenty of water for about 1 hour, until tender.) Add 2 cups of water or stock, bring to a simmer and cook uncovered for 10 minutes. Remove soup from heat. Take out the rosemary spring. Blend until smooth.
Add the farro to the bean purée (along with another cup of water to loosen it, using more or less as necessary). Cook over low heat, stirring occasionally so the soup doesn’t stick to the bottom of the pot, for about 30 to 40 minutes until the farro is al dente. Check the seasoning. If the consistency is too thick for your taste, stir in more water or broth..
*Note: Or experiment with Pereg Farro-Garden Vegetable Blend or Farro-Mushroom-Rosemary Blend for variety.
MIXED BEAN TOMATO SOUP
1½ cups dried Pereg Natural Soup Mix Beans
2 cups water
1 Tbsp. extra virgin olive oil
1 cup white onion, small diced
1 green bell pepper, small diced
½ cup celery, small diced
2 carrots, peeled and small diced, about 1 cup
4 cloves Pereg Garlic, minced
28 oz. can crushed tomatoes
2½ cups vegetable stock
2 tsp. Pereg Ground Cumin
1 tsp. Pereg Ground Turmeric
½ tsp. Pereg Ground Cayenne Pepper (if desired)
Pereg Kosher Salt, to taste (optional)
Pereg Black Pepper, to taste
Crusty bread for serving
Directions:
Soak Pereg Natural Soup Mix overnight in cool water, covering the bean mix by 2-3 inches. The next day, drain and rinse the bean mix well.
In a large stockpot, cover the soup mix with cold water by 2 inches. Bring to a boil, then cover and reduce heat to medium low and simmer until beans are tender, about 45 minutes to 1 hour, taking care not to overcook. Stir occasionally while cooking. Once cooked, drain and rinse beans well.
Heat extra virgin olive oil in a large 4-quart heavy saucepan over medium heat. Add onions, bell pepper, carrots, and celery with ¼ tsp. of salt (if using). Sauté until slightly soft, about 5-7 minutes. Add garlic and sauté for 1 more minute. Add the crushed tomatoes, vegetable stock, cumin, turmeric, cayenne, and beans to the vegetables. Simmer for 30 minutes, stirring occasionally, and season to taste. Garnish with cilantro and serve with crusty bread.
ABOUT PEREG NATURAL FOODS
Pereg was established in 1906, and is based in Clifton, NJ. They first became known for their vast variety of pure and natural spices and spice blends, more than 60 in all, from traditional favorites to exotics from around the culinary world.
Today Pereg produces an array of all-natural products that includes ancient grains and ancient grain blends, gluten free pasta, couscous, rice, gluten-free cereal and much more. Pereg Natural Foods products are available at select retailers throughout the US and Canada, and on their website, www.pereg-gourmet.com.
Pereg manufactures all its products from start to finish, controlling the quality from the sourcing until the product is packed and ready for the consumer. All Pereg products are kosher certified by both the Orthodox Union (OU) and CRC, are dairy and lactose-free as well as all natural, with no additives or preservatives. Many products are also certified gluten-free and non-GMO. Follow Pereg Natural Foods on Facebook.com/peregnatural, Twitter @pereggourmet and Instagram @peregnatural.
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