I have a confession. I REALLY dread cooking during the work week. By the time I finish my work, squeeze in a workout, pick the kids up from school, and head home I am just way too tired to cook.
I am sure that you can relate.
So how do we get a comforting, home cooked meal on the dinner table without cooking every night?
My solution? I stock my freezer with one-pot soups and stews. Cook once— eat for weeks.
I choose recipes that follow the FUEL guidelines. They are loaded with vegetables, contain a lean source of protein (e.g., beans, chicken, turkey, shrimp, fish, canned clams), and contain a source of whole grain (e.g., brown rice, barley) or potatoes.
I will usually spend about four hours on a weekend making 6-8 soups and then I freeze them in shallow containers. Throughout the week, I’ll transfer a container or two from the freezer to the refrigerator to thaw. Then we can warm them up on the stove top or in the microwave at dinner time. They make terrific brown bag lunches also.
Here are a few of my favorites below. Click on the link in the title for a full recipe with nutrition analysis, shopping list, and tips :
White Bean and Chicken Chili with Lime
Simmer chicken with onion, carrots, celery, cannelini beans, corn, green chilies, cumin, and chili powder. Serve with a lime wedge and garnish wish freshly chopped parsley. Serve with Whole Grain Country Corn Bread.
Shrimp Gumbo with Okra, Corn, and Tomatoes over Brown Rice
This simple recipe combines frozen chopped okra, corn, fire-roasted canned tomatoes, shrimp, low sodium tomato juice, and Old Bay seasoning. Serve it over brown rice that can also be cooked ahead and frozen separately.
Sausage, Kale, Potatoes, and Carrot Soup
This is one of my favorite winter soups with low sodium chicken broth, onions, potatoes, kale, carrots, and Maple Apple Chicken Sausage from Trader Joe’s. Saute onions and carrots in a little bit of oil in a pot over medium heat for about 5 minutes until they are softened. Add chopped lean chicken or turkey sausage and saute for another minute. Add low-sodium chicken broth, chopped peeled potatoes, chopped fresh kale (thick stems removed), and a pinch of salt to taste; simmer for about 15 minutes until the potatoes are tender.
My wallet loves this soup as much as my heart and taste buds do. Beans and barley are very inexpensive. Plus they both contain significant amounts of cholesterol-lowering soluble fibers.
Bean and Barley Soup can be made with Quaker Quick-Cooking Oats (usually found by the dry beans or brown rice in the regular grocery store).
It can also be made with Trader Joe’s Quick Cooking Barley (shown in middle below):
This version below also has some chopped smoked sun-dried tomatoes which added an amazing flavor to the soup.
Brunswick Stew with Chicken, Tomatoes, Potatoes, Corn, and Lima Beans
Brunswick Stew is a Southern Favorite. It usually contains meat, potatoes, corn, and lima beans but other variations exist. The origins are debated but it may have originated in Brunswick County, Virginia or Brunswick Georgia. It has a splash of Worcestershire and dried thyme that add to the depth of flavor.
Tomato Basil Soup
Who doesn’t love a grilled cheese sandwich with tomato soup on a chilly day? Simply saute chopped onion and garlic in a little bit of oil over medium heat until translucent. Then add a 28 ounce can of crushed tomatoes and big one cup handful of freshly torn basil leaves. You can keep it thick or add some vegetable broth to thin it out. Simmer for about 10 minutes and let cool slightly. Transfer to a blender and blend until smooth. I freeze this in small containers and serve it with a whole grain grilled cheese sandwich with light cheese and a side of steamed broccoli or green beans.
Split Pea Soup with Whole Grain Crackers
This soup will never win any beauty contests but boy, is it tasty. I love it because it allows me to use up any extra carrots, celery, and onions from my other recipes. Plus a package of dried split peas costs less than $2. It has a little bit of turkey bacon or diced turkey ham (found at Whole Foods) to deepen the flavor and feeling of decadence. Serve with whole grain crackers such as Triscuits or Triscuits Thin Crisps.
Black Bean and Zucchini Chili with Avocado and Lime
This is a really hearty meatless meal. Simmer onion, carrots, zucchini, canned tomatoes, and black beans with cumin and chili powder. Serve with chopped avocado, a lime wedge, and a dollop of sour cream. Enjoy it with a Whole Grain Country Cornbread muffin.
Clam Chowder
Canned clams make and easy freezer soup also. Saute onion, garlic, carrot, and celery in a little bit of oil over medium heat until softened. Add peeled and chopped potato, a few cans of chopped canned clams, vegetable broth, frozen peas, and Old Bay seasoning; simmer for about 10-15 minutes. Garnish with chopped fresh parsley.
Hearty Lentil Vegetable Stew with Brown Rice
This soup becomes more flavorful after the flavors have a chance to mingle overnight. It contains onion, carrots, mushrooms, canned tomatoes, dried lentils, brown rice, collards, dried rosemary, and oregano. Serve with an Orange, Walnut, and Feta Salad with Citrus Vinaigrette.
Whole Grain Country Corn Bread
Many other soups can fit the FUEL guidelines if you round them out with a salad and a baked sweet potato or whole grain roll.
These delicious corn bread muffins use whole grain cornmeal and a combination of whole wheat and all purpose flour. I have also used King Arthur 100% White Wheat Flour which has a milder flavor than the darker 100% whole wheat flours. Plain yogurt cuts back on the amount of oil in this recipe significantly. For a treat, I like to serve them with Trader Joe’s Pumpkin Butter or Cranberry Apple Butter. The cornbread muffins can be made ahead and frozen.
Alexia also has a delicious frozen whole grain roll. When you are ready for dinner, simply bake them in the oven for 10 minutes.
