I recently read an interesting article about how soup reduced food cravings in people and helped them stick to a limited calorie count for the day.  I am intensely interested in healthy and filling meals that help me improve my figure.  And if it helps me stick to my frugal budget that’s even better!  I don’t like to say I’m on a diet because that implies that one day I’ll go off it – and that brings visions of disastrous consequences.  Let’s just say I hope to make it part of a healthy lifestyle.  Good intentions!  A bowl of this soup makes a meal, but for more hungry people, a slice of bread, a salad and fruit are substantial additions for a hearty meal.

Here’s one soup I often have.  I make a big batch of it on Saturdays and freeze some in those convenient plastic containers.  Then it’s an easy matter of taking out one serving so when I don’t have time to cook.  Always allow for an inch headspace for expansion when freezing soups and liquids. 

Garden Soup

3 liters water

3 cubes chicken stock

1 large piece onion, sliced

3 or 4 cloves garlic, minced

¼ kilo ground lean beef or sliced chicken breast (no skin)

1-1/2 cups diced carrots

1-1/2 cups sliced celery (add a few leaves too)

1-1/2 cups diced sinkamas

fresh corn from the cob

1 can garbanzo beans

½ tsp. dried thyme

¼ tsp. dried marjoram

½ tsp. dried basil (or about half a handful fresh)

1 tbsp. liquid seasoning

salt and pepper to taste

Bring water with chicken stock cubes to a boil; add onion and garlic.  When tender, add beef or chicken, cover and simmer till cooked.  Add carrots, celery, sinkamas, corn and garbanzo beans.  Cover and cook till vegetables are crisp-tender.  Add herbs, liquid seasoning, salt and pepper and cook a few minutes more till flavors meld.

This is a basic soup – you can always add mushrooms or other varieties of beans.  For a creamy soup, add some evaporated milk when reheating.  To make minestrone I add shredded cabbage, pasta and peeled diced tomatoes when I reheat the soup, then drizzle a little olive oil on it.  The addition of spinach, soy sauce, sugar, green onions, some rice wine, sesame seeds and sesame oil on reheating gives it an oriental slant.

Feel free to experiment – and I’d like to hear of any new versions from you!