Welcome to Street Prophets Thursday Coffee Hour cleverly located at the intersection of religion and politics. I’ve made a lot of soups over the last few years. Reid only had 4 teeth so soups were the perfect dish for him. I am a Yankee transplant down here in North Carolina. Here are some of my soups that have a Southern influence.
Brunswick Stew
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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2 tablespoons unsalted butter
1 large onion -- diced
1 clove garlic -- minced
6 ounces no salt added tomato paste
½ teaspoon cayenne pepper
¼ teaspoon ground black pepper
½ teaspoon salt
1 tablespoon low sodium Worcestershire sauce
½ cup basic barbecue sauce -- see recipe
1 tablespoon light brown sugar -- packed
½ pound chicken -- shredded
½ pound pork -- shredded
½ pound beef -- shredded
14½ ounces no salt added stewed tomatoes -- diced
1 cup frozen corn -- defrosted
1 cup frozen lima beans -- defrosted
3 cups low sodium chicken broth
1 dash Tabasco sauce or other hot sauce
Melt the butter in large saucepan or Dutch oven over medium heat until melted.
Add the onions to the large saucepan or Dutch oven and cook until translucent about 15 minutes.
Push the onions to sides of the large saucepan or Dutch oven and add the tomato paste, salt, pepper, cayenne, Worcestershire sauce, brown sugar, Tabasco sauce or other hot sauce, and garlic.
Cook the onions and spices for 1 minute or until fragrant.
Add the barbecue sauce and cook for 15 minutes.
Add the chicken, beef, pork, corn, lima beans, tomatoes, and broth to large saucepan or the Dutch oven and heat to boiling.
Reduce the heat to low and simmer for an hour.
Notes: You can use deli beef roast, pork roast, and baked chicken if you have it.
You can use your favorite store bought barbecue sauce but the nutrition values will change.
Per Serving: 329 Calories; 17g Fat (46.0% calories from fat); 22g Protein; 24g Carbohydrate; 3g Dietary Fiber; 66mg Cholesterol; 452mg Sodium. Exchanges: ½ Grain(Starch); 2½ Lean Meat; 1½ Vegetable; 2 Fat; 0 Other Carbohydrates.
Basic Barbecue Sauce
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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8 ounces no salt added tomato sauce
¼ cup low sodium catsup
1 small shallot -- minced
1 clove garlic -- minced
1 tablespoon unsalted butter
3 tablespoons brown sugar
2 tablespoons red wine vinegar
2 tablespoons molasses
1 tablespoon low sodium Worcestershire sauce
1 teaspoon paprika
½ teaspoon seasoned salt
¼ teaspoon seasoned pepper
1 teaspoon dry mustard
1 tablespoon no salt added tomato paste
Heat butter in small saucepan. Add shallots and cook until softened. Add garlic and cook for 30 seconds.
Add remaining ingredients and bring to a boil.
Reduce heat and let cook 15 minutes to meld flavors.
Cool and store in jar with a lid.
Per Serving: 66 Calories; 2g Fat (20.7% calories from fat); 1g Protein; 13g Carbohydrate; 1g Dietary Fiber; 4mg Cholesterol; 108mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; ½ Vegetable; ½ Fat; ½ Other Carbohydrates.
Cajun Meatball and Vegetable Soup With Noodles
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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1 pound extra lean ground beef
1 pound extra lean ground pork
8 ounces crimini mushrooms -- sliced
15 ounces beets -- drained and sliced
1 cup frozen peas -- defrosted
1 cup frozen corn kernels -- defrosted
12 ounces Yukon Gold potatoes -- diced
15 ounces kidney beans -- drained
14½ ounces no salt added diced tomatoes -- drained
5½ ounces black olives – drained and sliced
4 ounces green chilies – drained and diced
½ cup panko
1 clove garlic -- minced
1 small shallot -- minced
2 teaspoons seasoned salt -- divided
½ teaspoon seasoned pepper -- divided
½ cup low sodium cheddar cheese -- shredded
1 teaspoon Cajun spice mix - see recipe
1 balsamic vinegar
1 tablespoon Worcestershire sauce
6 ounces tomato juice
64 ounces low sodium beef broth
2 tablespoons olive oil
Mix the ground beef, ground pork, panko, 1 teaspoon salt, and ¼ teaspoon pepper together.
Mold the meat mixture into 1-inch meatballs and set aside.
Heat the olive oil in a large saucepan or Dutch oven over medium-high heat until shimmering.
Add the onion and garlic to the large saucepan or the Dutch oven and cook until fragrant.
Add the beets, peas, corn, kidney beans, tomatoes, olives, and green chilies to the onion mixture.
Heat until warmed through.
Add the beef broth and tomato juice and heat until boiling.
Add the remaining salt and pepper, Cajun seasoning, balsamic vinegar, and Worcestershire sauce to the large saucepan or Dutch oven.
Add the cheese, meatballs and noodles to the soup
Reduce the heat to low and simmer for 30 minutes.
Per Serving: 522 Calories; 23g Fat (40.3% calories from fat); 41g Protein; 37g Carbohydrate; 6g Dietary Fiber; 82mg Cholesterol; 1119mg Sodium. Exchanges: 1 Grain(Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 2 Fat; 0 Other Carbohydrates.
Cajun Spice Mix
Serving Size: 16
Amount Measure Ingredient -- Preparation Method
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4 teaspoons paprika
2 teaspoons salt
2 teaspoons garlic powder
1 teaspoon black pepper
1 teaspoon white pepper
1 teaspoon cayenne pepper
2 teaspoons mustard powder
1 teaspoon thyme
1 teaspoon oregano
1 teaspoon cumin powder
Put all the spices into either a spice grinder or mortar and pestle. Mix thoroughly. Store in a jar with lid.
Per Serving: 6 Calories; trace Fat (25.5% calories from fat); trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 267mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fat.
Shrimp Gumbo
Serving Size: 6
Amount Measure Ingredient -- Preparation Method
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⅓ cup vegetable oil
⅓ cup all-purpose flour
1½ pounds shrimp -- peeled and deveined
4 cups low sodium chicken broth
1 small onion -- diced
2 stalks celery -- diced
1 small green bell pepper -- diced
2 cloves garlic -- minced
14½ ounces no salt added diced tomatoes -- drained
1 tablespoon low sodium Worcestershire sauce
2 teaspoons Cajun spice mix - see recipe
2 whole bay leaves
In a large Dutch oven or a large saucepan heat the oil over medium-high until shimmering.
Gradually stir in flour to the oil stirring constantly until there are no lumps.
Continue stirring and cooking until mixture is a roux the color of a copper penny.
Add the onions, celery, and green peppers to the roux.
Cook until the vegetables start to soften.
Add the garlic to the onion mixture and cook until fragrant about 30 seconds.
Add the tomatoes, Worcestershire sauce, seasoning, bay leaves, and chicken stock to the onion mixture.
Bring the soup to a boil.
Reduce heat to low and simmer for 30 minutes.
Add the shrimp and cook for a couple minutes until the shrimp turns pink.
Don't overcook or the shrimp will be rubbery.
Remove the bay leaves before serving.
Notes: Be sure not to leave the oil flour mixture unattended.
It can go from a roux to burnt crisp in seconds.
This is a roux and the basis of the recipe.
Per Serving: 322 Calories; 14g Fat (40.3% calories from fat); 32g Protein; 15g Carbohydrate; 2g Dietary Fiber; 173mg Cholesterol; 575mg Sodium. Exchanges: ½ Grain(Starch); 4 Lean Meat; ½ Vegetable; 2½ Fat; 0 Other Carbohydrates.
Chicken and Dumplings
Serving Size: 10
Amount Measure Ingredient -- Preparation Method
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1½ pounds skinless boneless chicken breasts
2 tablespoons unsalted butter
2 tablespoons olive oil
4 ounces mushroom caps -- sliced
½ cup carrot -- diced
½ cup celery -- diced
1 small onion -- diced
1 clove garlic -- minced
1 cup frozen peas
64 ounces low sodium chicken broth
¼ cup sherry
½ teaspoon seasoned salt
¼ teaspoon seasoned pepper
1 cup low fat evaporated milk
1 teaspoon poultry seasoning -- see recipe
Dumplings
2 cups all-purpose flour
½ cup yellow cornmeal -- finely ground
1 teaspoon baking powder
1 teaspoon baking soda
½ teaspoon salt
1½ cups buttermilk
Melt the butter with the olive oil in large saucepan or Dutch oven and heat to medium-high.
Add the chicken and brown on both sides.
Remove the chicken to a plate.
Drain the excess fat.
Add the mushrooms, celery, carrots, peas, and onion to the large saucepan or Dutch oven.
Cook until the vegetables have softened and are starting to brown.
Add the garlic to the vegetables and cook for 30 seconds.
Add the sherry to the large saucepan or Dutch oven and cook stirring up all the browned bits.
Add the salt, pepper, poultry seasoning, and broth to the large saucepan or Dutch oven and bring to a boil.
Reduce the heat to medium low.
Add the chicken back to the large saucepan or Dutch oven and cover and cook for 20 minutes or until the chicken is cooked through.
Remove the chicken to a plate to cool and shred the chicken into bite size pieces.
To make the dumplings sift together dry ingredients together.
Add the buttermilk to the dry ingredients and stir gently to combine.
Add chicken back to the large saucepan or Dutch oven along with the milk and stir to combine.
Bring the soup back up to a simmer.
Reduce the heat to medium-low.
Drop the dough on top of soup.
Wrap a kitchen towel around lid and partially cover the saucepan or Dutch oven and simmer for 35 minutes.
Notes: The towel will absorb the steam condensation so it doesn't drip back on the dumplings.
Per Serving: 338 Calories; 7g Fat (18.4% calories from fat); 31g Protein; 36g Carbohydrate; 3g Dietary Fiber; 48mg Cholesterol; 864mg Sodium. Exchanges: 1½ Grain(Starch); 3 Lean Meat; ½ Vegetable; ½ Non-Fat Milk; 1 Fat; 0 Other Carbohydrates.
Poultry Seasoning
Serving Size: 16
Amount Measure Ingredient -- Preparation Method
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2 teaspoons ground sage
2 teaspoons dried thyme
1 teaspoon dried marjoram
1 teaspoon dried rosemary
½ teaspoon ground nutmeg
½ teaspoon ground black pepper
½ teaspoon dried parsley
½ teaspoon celery seeds
Mix everything together and store in a jar with a lid.
Per Serving: 2 Calories; trace Fat (31.4% calories from fat); trace Protein; trace Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; trace Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fat.
Chicken Noodle Soup
Serving Size: 6
Amount Measure Ingredient -- Preparation Method
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3 tablespoons unsalted butter -- divided
1 cup celery -- diced
1 cup carrots -- diced
1 small onion -- diced
1½ pounds boneless skinless chicken breasts
½ teaspoon poultry seasoning -- see recipe
1 teaspoon seasoned salt
¼ teaspoon seasoned pepper
1 teaspoon low sodium Worcestershire sauce
¼ teaspoon celery seeds
48 ounces low sodium chicken broth
½ cup white wine
4 ounces egg noodles
Melt 2 tablespoons of the butter in large saucepan. Add chicken and cook until golden on both sides.
Pour out excess chicken fat and melt remaining butter. Cook onions, celery, and carrots until softened.
Add broth, wine, poultry seasoning, salt, pepper, Worcestershire sauce, and celery seeds. Heat to boiling.
Reduce to a simmer. Cook for 15 minutes.
Shred chicken and return to pot. Add noodles and simmer for another 10 to 15 minutes or until noodles are tender.
Per Serving: 328 Calories; 8g Fat (23.3% calories from fat); 40g Protein; 20g Carbohydrate; 2g Dietary Fiber; 99mg Cholesterol; 806mg Sodium. Exchanges: 1 Grain(Starch); 5 Lean Meat; 1 Vegetable; 1 Fat; 0 Other Carbohydrates.
Ham and Bean Soup
Serving Size: 8
Amount Measure Ingredient -- Preparation Method
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16 ounces small white beans -- drained
1 medium red onion -- diced
½ cup celery -- diced
½ cup carrot -- diced
2 cloves garlic -- minced
1 pound extra lean boneless ham -- cubed
32 ounces no-salt-added chicken broth
1 tablespoon unsalted butter
1 tablespoon olive oil
¼ teaspoon pepper
½ teaspoon ground cloves
1 tablespoon Dijon mustard
1 teaspoon oregano
6 ounces no salt added tomato paste
2 whole bay leaves
1 teaspoon basil
1 tablespoon low sodium Worcestershire sauce
Cover the beans with water to cover in a large saucepan or Dutch oven medium-high heat and bring to a boil.
Reduce the heat to low and simmer for 1 hour.
Drain the liquid from the beans.
Add the olive oil and butter to a large saucepan or Dutch oven and heat to shimmering over medium-high heat.
Add the onions, celery, carrots and garlic to the large saucepan or Dutch oven and cook until the onions soften and start to caramelize.
Add the tomato paste, Worcestershire sauce, Dijon mustard, basil, oregano, pepper and cloves to the large saucepan or the Dutch oven and mix well.
Add the beans, ham and chicken stock to the onion mixture and mix well.
Add the bay leaves to the soup.
Heat the soup until boiling.
Reduce the heat to low.
Cover the large saucepan or Dutch oven and simmer for 30 minutes.
Remove the bay leaves.
Note: This can be made in a crockpot by adding all ingredients and cooking on LOW for 8 to 10 hours or HIGH for 4 to 5 hours.
Per Serving: 339 Calories; 8g Fat (19.5% calories from fat); 29g Protein; 45g Carbohydrate; 16g Dietary Fiber; 29mg Cholesterol; 672mg Sodium. Exchanges: 2½ Grain(Starch); 2 1/2 Lean Meat; 1½ Vegetable; ½ Fat; 0 Other Carbohydrates.
Split Pea With Ham Soup
Serving Size: 10
Amount Measure Ingredient -- Preparation Method
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16 ounces split peas -- drained
2 medium Yukon Gold potatoes -- peeled and diced
1 medium onion -- diced
2 cloves garlic -- minced
1 teaspoon ginger root -- minced
½ cup celery -- diced
½ cup carrot -- diced
1 pound extra lean boneless ham -- cubed
32 ounces no salt added chicken broth
1 cup sherry
¼ teaspoon pepper
1 teaspoon allspice
1 tablespoon low sodium Worcestershire sauce
1 tablespoon Dijon mustard
12 ounces low fat evaporated milk
2 tablespoons unsalted butter
Soak the peas over night in enough water to cover the peas by a couple of inches.
Melt the butter in large saucepan or Dutch oven over medium-high heat.
Add the onions, celery, and carrots to the Dutch oven and cook for 5 to 10 minutes until the vegetables start to soften.
Add the garlic and ginger to the onion mixture and cook for 30 seconds until fragrant.
Add the sherry to the Dutch oven and deglaze the pan.
Drain the peas.
Add the rest of the ingredients except for the evaporated milk.
Heat the soup to boiling.
Reduce the heat to low and simmer for about 3 hours or until the peas are tender.
Stir the soup frequently to keep it from burning.
Add the evaporated milk and mix well.
Heat the soup for a couple of minutes but don't let the soup boil.
Per Serving: 328 Calories; 6g Fat (17.0% calories from fat); 27g Protein; 40g Carbohydrate; 12g Dietary Fiber; 28mg Cholesterol; 565mg Sodium. Exchanges: 2 Grain(Starch); 2½ Lean Meat; ½ Vegetable; ½ Non-Fat Milk; ½ Fat; 0 Other Carbohydrates.
Corn Chowder
Serving Size: 6
Amount Measure Ingredient -- Preparation Method
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1 large Yukon Gold potato -- peeled and diced
2 cups boiling water
1 small sweet onion -- diced
1 clove garlic -- minced
2 tablespoons unsalted butter
16 ounces frozen corn -- defrosted
2 ounces pimientos -- diced
2 cups low sodium vegetable broth
12 ounces fat free evaporated milk
½ teaspoon salt
¼ teaspoon ground black pepper
¼ teaspoon paprika
1 tablespoon chives
Add the potatoes to boiling water and cook until tender about 18 to 20 minutes.
Drain the potatoes.
In large saucepan or Dutch oven heat butter over medium-high heat.
Add the onion to the large saucepan or Dutch oven and cook until softened.
Add the garlic to the onions and cook for 30 seconds or until fragrant.
Add the potatoes, corn, pimientos, broth, milk, salt, pepper, and paprika to the onion mixture.
Reduce heat to low and simmer for 25 to 30 minutes.
Sprinkle the chives on top of the soup to serve.
Per Serving: 187 Calories; 4g Fat (21.3% calories from fat); 10g Protein; 27g Carbohydrate; 3g Dietary Fiber; 10mg Cholesterol; 424mg Sodium. Exchanges: 1 Grain(Starch); ½ Lean Meat; ½ Vegetable; 1 Fat.
Seafood Chowder
Serving Size: 6
Amount Measure Ingredient -- Preparation Method
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3 tablespoons unsalted butter
1 small onion -- diced
1 clove garlic -- minced
3 tablespoons all-purpose flour
2 large russet potatoes -- peeled and diced
8 ounces clam juice
2 cups low sodium vegetable broth
1 teaspoon Old Bay seasoning -- see recipe
12 ounces fat free evaporated milk
½ pound shrimp -- shelled and deveined
½ pound scallops
½ pound crab meat
½ pound haddock or other white fish
Melt the butter in a large saucepan or Dutch oven over medium-high heat.
Add the onions to the Dutch oven or a large saucepan and cook until softened.
Add the garlic to the onions and cook for 30 seconds.
Add the flour to the onion mixture and cook for 2 to 3 minutes.
Add the clam juice to the onion mixture and stir until smooth.
Add the broth, potatoes, and Old Bay seasoning to the Dutch oven a large saucepan and heat to boiling.
Reduce heat the heat to low and cover and simmer for 15 minutes.
Add the milk and the fish to the soup.
Heat the soup until the milk and fish are warmed through for 5 minutes.
Notes: Cut fish and seafood into ¾ inch pieces.
Per Serving: 1395 Calories; 7g Fat (23.7% calories from fat); 38g Protein; 17g Carbohydrate; 2g Dietary Fiber; 141mg Cholesterol; 822mg Sodium. Exchanges: ½ Grain(Starch); 4½ Lean Meat; ½ Vegetable; 1 Fat.
Old Bay Seasoning
Serving Size: 18
Amount Measure Ingredient -- Preparation Method
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1 tablespoon celery seed -- ground
2 tablespoons ground bay leaf
2 teaspoons dry mustard
1 teaspoon ground black pepper
1 teaspoon paprika
½ teaspoon ground ginger
½ teaspoon ground cardamom
¼ teaspoon ground mace
¼ teaspoon cayenne pepper
⅛ teaspoon ground cloves
⅛ teaspoon white pepper
⅛ teaspoon ground nutmeg
⅛ teaspoon ground allspice
⅛ teaspoon crushed red pepper flakes
Mix everything together and store in a jar with a lid.
Per Serving: 4 Calories; trace Fat (39.8% calories from fat); trace Protein; trace Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 1mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fat.