Did you know January is National Soup Month? Almost nothing is more satisfying than savoring a bowl of warm, rustic soup or stew. In early times soup was called “pottage.” By the Middle Ages, the word “soup” had replaced “pottage.” The word soup is thought to have come from the sound made by slurping hot liquid from a spoon.
Soup-based meals that emphasize vegetables, beans, and low-fat bases can be a smart way to eat healthy while helping stretch your budget. Soups and stews offer a variety of quick and easy ways to prepare and eat more meals at home with your family. Simply add whole-wheat bread or crackers, fruit or salad and your meal is complete.
Another tip is to save small amounts of leftover meats, poultry, and vegetables and add them to a soup. You can freeze leftovers until ready to use in your soup.
Soup makes a great cold-weather meal. Try your hand at this comforting homemade creation.
Quick Chicken and Vegetable Soup
Yield: 4 (1-cup) Servings
1 onion, chopped
1 can (15 oz.) low-sodium chopped tomatoes with liquid
1 can (13 oz.) low-sodium chicken broth
½ cup chicken, cooked and chopped
1 can (15 oz.) low-sodium mixed vegetables with liquid
¼ tsp. thyme – dried or ground (optional)
1/8 tsp. ground pepper
Use only cooked or canned chicken (not raw) for this recipe. Pour tomatoes and broth in a large saucepan. Bring to a boil on medium heat. Add onion. Turn the heat to low and simmer for 5 minutes. Add ground pepper, mixed vegetables, and chicken. Add thyme, if using. Cook for 2 minutes.
Nutrition Information per 1 Cup Serving: Calories 160; Protein 138; Sodium 340mg; Total Fat 2g; Carbohydrates 26g; Dietary Fiber 6g (Recipe from At Home with UAEX).
For more quick healthy meals visit https://www.uaex.uada.edu/life-skills-wellness/food-nutrition/eating-well/healthy_fast_food.aspx or call the Arkansas County Cooperative Extension Service at 870-659-2058. Follow us on Facebook at https://www.facebook.com/UAEXArkansasCountyFCS.