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By Nicole Spain, Registered Dietitian
Warm up during the cold winter days with these delicious Grow-Fit soups!
Yields 6-8 servings
Kidney beans, drained 2 cans (14 oz)
Garbanzo Beans, drained 1 can (14 oz)
Diced Tomatoes 32 oz
Cabbage, shredded ¼ lb
Fresh Baby Spinach 4 oz
Dried Basil ½ tsp
Parsley ½ tsp
Garlic Powder 2 tsp
Pesto Sauce ¼ cup
Olive Oil 2 Tbs
Onion, chopped 1 small
Vegetable Stock 2 cup
Elbow noodles (whole grain), cooked 2 cups
Put olive oil in bottom of soup pot and sauté onion 3-5 minutes.Add the cabbage and sauté.
Add the baby spinach and cook until wilted.
Add the beans and tomatoes (including liquid) and bring to a boil.
Add remaining spices and pesto sauce.
Add vegetable stock. Bring to a simmer for 15-30 min.
If the liquid evaporates, add more vegetable stock or water one cup at a time until desired thickness.
Add cooked noodles to the soup before serving.
Beef Barley Stew
Cubed Beef Stew Meat 1.5 lbs
Flour 2 ½ Tbsp
Vegetable Oil 2 ½ Tbsp
Barley quick cook, dry 1 ½ cups
Rosemary 3 tsp
Thyme 3 tsp
Onions, chopped 2 cups
Carrots, peeled & sliced 2 cups
Potatoes, cubed 2 cups
Ketchup ½ cups
Beef stock 4 cups
Salt/Pepper To taste
Season beef with salt and pepper; coat with flour, shaking off excess.
Heat vegetable oil in a large soup pot; cook and stir beef until browned on all sides.
Remove beef and set aside.Add carrots and potatoes and cook for 10 min.
Stir in barley and spices.Return beef to large pot and continue to cook an additional three minutes.
Stir in ketchup and stock.Bring to a boil; reduce heat to a simmer uncovered for approximately 45 min.
Turkey Taco Soup
Kidney Beans, drained and rinsed 15 oz can
Ground Turkey (lean) 1 lb
Tomatoes, diced 15 oz can
Vegetable Stock 4 cups
Oregano ½ tsp
Cumin, Ground 2 tsp
Chili Powder 1 Tbsp.
Taco Seasoning 1 pkg (1 oz)
Paprika 1 tsp
Brown ground turkey in a large stock pot.
Add remaining ingredients.Bring to a boil.Reduce heat and simmer for 30 min.
Season to taste with salt and pepper.
Ladle into bowls.
Winter Pumpkin Soup
Pureed Pumpkin 32 oz.
Vegetable Stock 8 oz
Milk 3/4 cups
Cinnamon, ground 1/8 tsp.
Nutmeg, ground ¼ tsp.
Cumin, ground ¼ tsp.
Butter or Margarine 1/8 cup
Salt & Pepper To Taste
Raisins (optional) ½ cup
1. Preheat oven to 350 degrees F (325 for Convection Oven).
2. Combine all ingredients except milk. Mix well until combined.
3. Heat in oven for 30 min or until internal temperature reaches 140 degrees.
4. Blend in milk until soup is smooth & creamy.
5. Serve with raisins – let kids add on top