Warming Winter Soups & Stew
Courtney Carter
/ Categories: WELLNESS, 2024

Warming Winter Soups & Stew

One-pot wonders: Nutritious homemade soups and stew to warm your body and soul

Winter is the perfect time to cozy up to a warm bowl of soup or stew. As easy to make as they are to love, homemade soups are a delicious way to get your daily dose of fresh veggies and beans, all with much lower salt content than store-bought options.


Hearty Lentil & Vegetable Soup

Ingredients:

1 tablespoon olive oil

1 onion, diced

2 carrots, chopped

2 celery stalks, chopped

3 cloves garlic, minced

1 teaspoon cumin

1 teaspoon smoked paprika

1/2 teaspoon thyme

1 cup lentils, rinsed

1 can diced tomatoes (14 oz., no salt added)

6 cups vegetable broth

2 cups chopped kale or spinach

Salt & pepper to taste

 

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion, carrots, and celery. Sauté for 5 minutes.

2. Stir in garlic, cumin, paprika, and thyme. Cook for another minute.

3. Add lentils, diced tomatoes, and broth. Bring to a boil, then reduce heat and simmer for 30 minutes.

4. Stir in kale or spinach and cook for another 5 minutes. Season with salt and pepper.

5. Serve warm.

 

Chicken & Wild Rice Soup

Ingredients:

1 tablespoon olive oil

1 onion, diced

3 carrots, chopped

2 celery stalks, chopped

3 cloves garlic, minced

1 teaspoon dried thyme

1/2 teaspoon black pepper

6 cups low-sodium chicken broth

1 cup wild rice, rinsed

2 boneless, skinless chicken breasts (or thighs)

1/2 cup unsweetened almond milk (or low-fat milk)

 

Instructions:

1. Heat olive oil in a pot over medium heat. Add onion, carrots, and celery. Sauté for 5 minutes.

2. Add garlic, thyme, and black pepper. Stir for another minute.

3. Pour in broth and add wild rice. Bring to a boil, then reduce to a simmer for 35 minutes.

4. Add chicken and simmer for another 15 minutes, until chicken is cooked.

5. Remove chicken, shred it, and return to the pot. Stir in almond milk

6. Serve warm.

 

Spiced Sweet Potato & Black Bean Stew

Ingredients:

1 tablespoon olive oil

1 onion, chopped

2 cloves garlic, minced

1 teaspoon cumin

1/2 teaspoon chili powder

1/2 teaspoon smoked paprika

2 medium sweet potatoes, peeled and diced

1 can black beans (15 oz., drained & rinsed)

1 can diced tomatoes (14 oz.)

4 cups vegetable broth

Salt & pepper to taste

Fresh cilantro for garnish

 

Instructions:

1. Heat olive oil in a pot over medium heat. Add onion and garlic, sauté for 3-4 minutes.

2. Stir in cumin, chili powder, and paprika. Cook for 1 minute.

3. Add sweet potatoes, black beans, tomatoes, and broth. Bring to a boil.

4. Reduce heat and simmer for 25 minutes, until sweet potatoes are soft.

5. Season with salt and pepper. Garnish with cilantro and serve.

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Moving Forward Safely

One of the most frustrating and anxiety-producing traits of our COVID –19 pandemic is how much uncertainty is involved in all aspects of this disease. Symptoms caused by the Coronavirus, age groups affected, the usefulness of medications, anticipated death rate, and the timeline for development of a vaccine are examples of information that sometimes change on a weekly basis.

Vermonters have done a great job of limiting the spread of the virus and protecting our most vulnerable neighbors by following the Governor's "Stay Home, Stay Safe" order over the past few months. Now, we've all been directed to wear masks in public. Both Bennington and Wilmington's Select Boards have passed local mandates requiring masks in public places. Thanks to these efforts—along with distancing, handwashing, and other factors—Vermont is among the states with the fewest number of infections. Continuing each of these important infection-prevention strategies is crucial to returning to a more normal way of life.

As we open up and begin to re-connect, we fully expect to see a rise in COVID –19 cases in Vermont. Thankfully, we have had time to prepare for this increase. We also have adequate PPE, and increased testing will help us gather crucial information for stemming the spread with less disruption to our normal lives.

More than ever, I find it helpful to focus on what we have learned and how it can help us move forward safely. Here is some of what we have learned so far: Most large hospitals, often treating over 1000 COVID patients daily, effectively protected their workers by obsessively following the rules of screening, hygiene, distancing, and masking. Each of these components is designed to work together; Each alone has its inherent limits.

  • Absent quick testing at the workplace, the best screening is asking employees if they have COVID-like symptoms (fever, chills, new cough, shortness of breath, sore throat, loss of taste or smell) and to stay home if they do.
  • Washing our hands (or using sanitizer) after touching well-handled items or visiting populated areas. Washing your hands 10 times daily is not too often.
  • Though an uncovered sneeze or cough can travel farther, 6 feet distancing continues to be the sweet spot for safety.
  • Masks (double layer cotton and surgical) are effective to prevent spreading of large and some small droplets containing virus. They also seem to give some minimal protection to those wearing a mask. Since possibly 40 percent of transmission happens when we do not have symptoms, we wear our masks to protect others and to suppress overall infection rate. They also help many people (not all) to avoid touching their face. The downside is a warm chin; the upside is you may be protecting someone from a significant illness. Masks are not a symbol of government intrusion. Masks are simply a tool to protect others and show empathy.

It is difficult to predict how many COVID-19 infections will occur in our communities in the coming months. What I am certain of is that our choices, on where we go and what we do, often affect the safety of those around us. As we learn to live with this virus in our community, following the recommendation above will help us all.

Marie George, MD, is SVMC’s infectious disease specialist.

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