Soup Simply

"Soup is good food" says soup maker Campbell's. The truth is, it depends.

Soup is usually a good source of nutrients for not a lot of calories. But it can also be overloaded with sodium. Making your own soup gives you control over the sodium content without sacrificing any of its nutritional benefits. If you avoid making your own soups because you think it is complicated or time consuming, the following generic recipe will change your mind.

1. Create the base.

In a medium to large pot, saute a couple of carrots (sliced), a small onion (chopped) and a stalk of celery (sliced) in a little bit of oil (olive or canola). Toss in whatever seasonings you enjoy. Garlic, ginger, curry powder, cayenne pepper, oregano, thyme, paprika, basil and rosemary are all good. Experiment to find the mix you like.

Add 5 - 6 cups of beef, chicken or vegetable broth or stock. Stir it together and let it simmer.

2. Toss in the vegetables you like.

Add in about 2 cups of vegetables. You can use fresh but frozen works just as well without the prepping. You can use anything here. Beans, broccoli, cauliflower, peas, corn, carrots, tomatoes, potatoes, cabbage, mushrooms. Its all good. If you want to use a leafy green like spinach, go for it. Just add them in toward the end of the cooking time.

3. Gain some grain.

Grain ups the fiber content and gives you more texture and flavor. You can use pasta, barley, quinoa, rice or whatever you like.

4. Now some protein.

Beef, chicken, pork, seafood, whatever you have on hand. You can even use a cup of tofu or more beans if you prefer.

5. Go do something else for a while.

Let the whole thing simmer on low heat for 20 - 30 minutes. Its fine to sneak a little taste, and go ahead and add SMALL amounts of spices to taste if you like (you can always add more but once its in there, its in there).

That's it. Enjoy your creative creation. Most any soups will keep in the refrigerator for a week so go ahead and make extra to save you some stove time later.

If you prefer a thick soup such as squash or potato, there is a little more prep involved but its no more difficult. Cut up the base (potatoes, sweet potatoes, butternut squash) and boil until until easily pierced with a fork. Let it cool a bit (you don't have to but you will wish you had).

Then add in 3 - 4 cups of broth or stock, some diced onions and garlic, and whatever spices you prefer. Curry or paprika are great choices.

Then run the mixture in a blender until smooth (this may take several times depending on how much you made). You're done! Warm it up in a pot and enjoy.

And in case you didn't know the difference between broth and stock, here it is: Not a lot. Broth is intended to be consumed directly, so it tends to have much more sodium and other flavorings. Stock is intended for use as a base, and generally has less of both. Either way you go, look for low or reduced sodium versions.

What is your favorite home made soup? Go find out.