Soup-er food

By SeANNE SAFAII, Ph.D., RD, LD, Associate Professor, UI and VALERIE LAWRENCE, UI dietetics student

At some point during September on a chilly morning, you suddenly think SOUP! It may not even be a real thought - more of an impulse. Minutes later, the smell of sauteed onions will permeate the house. Soup might very well be the most favorite thing about cold weather.

Great soup does not require a recipe. The best soup is the one you haven't thought of yet and you are about to make. Soup is more like an easy formula than a recipe. Basically, here is how the formula goes:

Veggies 2 part

Protein 1 part (chicken, tofu, beans)

Water 3-4 parts

Oil or butter, 2 Tbs.

Spices at will

There is also a beginning, a middle, and an end.

Beginning: Heat butter or olive oil on medium-low, then add onion and/or garlic and saute for a minute or two. At this point, you can add your other veggies of choice. Consider what vegetables complement others; for instance, carrots, celery and potatoes are great together. Broccoli, cauliflower and onions...

When the veggies are lightly sauteed (3-5 minutes), add enough water to cover them, plus a little. You may wish to add some bullion, chicken or vegetable broth for flavor; there are many low-sodium options. Season, stir and heat thoroughly on medium heat.

Middle: Add a cooked protein - it can be baked, grilled, or leftover. Cube it and add it to the nearly finished soup. Rinsed, drained beans are good protein, as well as tofu. Simmer on low.

End: This is where you fine tune. Taste to check your seasonings, adjust, then taste again. Serve with your favorite bread and a salad. You may also wish to garnish with shredded cheese, fresh herbs, or croutons.

For thicker, heartier soups, make a roux using starch from potatoes or rice, low-fat cream, or equal parts flour and fat. Using a roux will create a smooth, even texture; the roux is cooked with the longer-simmering vegetables until the desired color has been reached and then the stock is slowly added, whisking constantly to avoid lumps until all liquid has been used. As the soup warms, it will thicken.

Soup has a lot going for it. With vegetables, some type of protein, water and spices, just imagine all the health markers you're hitting! It's full of vitamins and phytonutrients (spices), is good for pumping up your hydration status, and is easily digested. A soup pot is like a blank canvas of healthy, inexpensive creativity.

Budget stretcher, winter soul warmer, tasty and filling - who doesn't love soup?

Dr. SeAnne Safaii, Ph.D., RD, LD, is an associate professor at the University of Idaho.