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3 Easy Soups From The Pantry

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Soup ingredients to keep on hand in your pantry:

  • Cans or boxes of reduced-sodium chicken, beef, mushroom or vegetable broth
  • Dried herbs and spices
  • Canned tomatoes (whole, diced, or crushed); tomato paste
  • Salsa
  • Small whole-wheat pasta, orzo or elbows
  • Brown rice
  • Barley
  • Canned or dried beans
  • Canned artichoke hearts
  • Garlic
  • Potatoes
  • Onions

In your freezer

  • Carrots
  • Celery
  • Frozen corn, peas, spinach, lima beans, chopped okra, edamame, broccoli
  • Sausage
  • Frozen homemade broth if you prefer

Black Bean Soup

Makes 4 servings, about 1 1/4 cups each

active time 15 minutes/total 25 minutes 

Ingredients: 

  • 1 TBS canola oil
  • 1 small onion chopped
  • 1 TBS chili powder
  • 1 tsp ground cumin
  • 2  15-ounce cans black beans, rinsed
  • 3 cups water
  • 1/2 cup salsa
  • 1/4 tsp salt
  • 1 TBS lime juice
  • 4 TBS sour cream (reduced fat)
  • 2 TBS chopped cilantro

Directions: Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until beginning to soften, 2 to 3 minutes. Add chili powder and cumin and cook, stirring, 1 minute more. Add beans, water, salsa, and salt. Bring to a boil; reduce heat and simmer for 10 minutes. Remove from heat and stir in lime juice . Transfer half the soup to a blender and puree. Stir the puree back into the saucepan . Serve garnished with sour cream and cilantro.

Quick Tomato Soup

makes 6 servings, about 1 1/2 cups each 

active time: 15 mins/30 total

Ingredients:

  • 1 TBS extra-virgin olive oil
  • 3 cloves garlic, minced
  • 1 tsp dried herbs, such as thyme, oregano, rosemary, or basil
  • 1/4 tsp crushed red pepper
  • 2 28-ounce can crushed tomatoes
  • 1 cup water
  • 2 tsp sugar
  • 2 cups nonfat or low-fat milk

Directions: Heat oil in a large saucepan over medium heat. Add garlic, herbs, and crushed red pepper; cook, stirring, until fragrant, about 30 seconds. Add tomatoes, water, and sugar. Bring to a boil; reduce heat and simmer for 10 minutes. Stir in milk and heat through, about 1 minute

Pasta & Chickpea soup

makes 6 servings,  1 1/2 cups each 

active time 30 mins/total 30 mins

Ingredients: 

  • 2 tsp extra-virgin olive oil
  • 2 cloves garlic, finely chopped
  • 1 14-ounce can plum tomatoes, drained.
  • 1 large sprig fresh rosemary or 1 1/2 tsp crushed dried
  • 2 15-ounce cans of beef broth
  • 2 cups water
  • 2 19-ounce cans chickpeas, rinsed, divided
  • 6 ounces whole-wheat elbow macaroni
  • 1/2 tsp ground pepper
  • 1/3 cup grated pecorino romano or parmesan cheese

Directions: Health oil in a Dutch oven over low heat. Add garlic and cook, stirring, until golden, about 1 minute. Add tomatoes and rosemary; simmer for 5 mins. Crushing tomatoes with a  fork. Pour in broth and water; bring to a simmer over medium heat. Meanwhile, mash 1 cup chickpeas in a  small bowl with a fork . Stir the mashed chickpeas, pasta and pepper into the tomato-broth mixture. Simmer, uncovered, until the pasta is tender. 8-10 mins. Stir in the remaining whole chickpeas and heat through. Serve hott with cheese.
Hope you all enjoy these quick easy soups!

 

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