Farmer Ashley here! I haven’t formally introduced myself in the first person yet, but (surprise!) I’m the one who’s been writing these weekly blogs since mid-October. I started working at VRDNT in September as the Wash & Pack Manager, and while the bulk of my job is spent harvesting and processing veggies for the CSA, I also have the pleasure of writing this weekly blog for y’all. It felt like the right time to write from my perspective because this week’s topic is heavily inspired by what I’ve been cooking up recently: soup!
Soup-erior Meal Prep
I’m usually right there with you rolling my eyes at most puns, but there’s just too many good ones around soup. Probably because it’s been a cornerstone of survival and home cooking since we put pot to flame.
Soup is exactly what I want when it’s chilly outside: a hot, hearty meal to warm me up from the inside and reignite me for the second half of the day. I love growing and cooking food, and I’m in the habit of meal prepping my lunches for the work week. It’s one of my top priorities to feel prepared, knowing that I have delicious, nutritious meals ready-made for each work day. Don’t feel bad if you don’t or can’t get yourself to meal prep. It really wasn’t until I started working at VRDNT that I dialed it in, because working somewhere 45 minutes from home and 20 minutes from the nearest grab ‘n’ go truly lends itself to the cause.
For at least the past month, my weekly meal prep has been some form of soup. And, get this–I’ve even been making batches big enough to get me close to or through TWO weeks. That fact definitely contributes to my love for meal prepping soup. The other reasons are that it’s perfect for using whatever veggies are in season and on-hand, you can switch up the flavors and textures to keep it interesting, it has an amazing cook-time-to-number-of-meals ratio, and it stores and reheats like nobody’s business.
Ashley’s Secrets to Soup-ccess
Broth: There are many ways you can approach broth. My favorite method is using a store-bought bouillon broth paste. It’s pretty much the same as bouillon cubes, but with a texture like tomato paste. This works great for me because I’m vegetarian and can never find vegetable broth bouillon cubes, so I use the Better Than Bouillon brand vegetable broth base (you can sometimes find the organic one for more peace of mind). I hate buying those cartons of liquid veggie broth because it’s always too much or not enough and then you have to deal with the leftovers. The bouillon paste lasts forever in the fridge and you can measure out however much you need every time. Of course, I dream of making my own veggie broth (I’ve even saved veggie scraps for awhile in the freezer), but I can’t find the time or energy to commit. You can certainly go that route, and if you enjoy meat, I’m sure a hearty bone broth would be an amazing base for most soups and stews.
Aromatics, Herbs & Spices: Onions and garlic are a must, no matter what soup you’re making. Also salt, of course, usually more than you think to really bring out the flavors. From there, the type of soup will determine the spices, and again, I find that I need to keep adding more after each taste I take throughout the cooking process.
Veggies: Whatever is growing and whatever I’ve got is going in the pot. Hardest veggies (roots) go in first, cook until partially tender, followed by the softer ones. I’d wait to add in greens until the soup is nearly finished, so they wilt nicely without degrading into mush. Add salt and pepper to each batch of veggies you toss in, then once they’re all in, add the other spices and seasonings.
Protein: This will vary depending on your preferred protein(s). As a vegetarian, I can’t speak on the best ways to prepare and integrate meat into your soups, but I linked some meat-inclusive recipes down below. I’m usually adding beans and tofu, which come towards the tailend of soup making. If I’m adding tofu (a recent addition for me, it’s great at soaking up flavors and boosting protein), I throw it in right after the broth. For beans, I wait until the last 5-10 minutes of cook time, so they don’t get too mushy. However, if I’m adding dried lentils, I soak them for at least an hour or two beforehand (or right when I start chopping veggies if I’ve forgotten until then), then add in along with the broth so they fully cook (most lentils take 15-20 minutes).
Grains: I usually add at least one grain into my soups. It could be pasta, quinoa, or rice. My favorite duo is quinoa and lentils because they both add protein, have similar cook times when they go in dried, and help thicken things up. I prefer a thicker soup packed with veggies and grains versus a thinner, more liquidy soup.
Extras: Add cream to mellow and balance your soup. Top it with cheese and/or croutons. Drizzle with olive oil or chili oil. One hack of mine is adding a dash or two of apple cider vinegar to most of my soups during the cooking process. It helps add acidity and sweetness–it’s my go-to if I feel like the flavors aren’t quite balanced. Which leads into the final tip…
Tasting & Tweaking: Taste your soup. A lot. Once the broth is in, the veggies are mostly cooked, and from then on I’m cooking my dried grains, and I’m tasting, tasting, tasting, adding more salt, spices, and herbs. I probably take the whole time my grains are cooking to balance everything out–tasting, adding, stirring, tasting. Repeat. Until the moment I feel like it’s delicious and done.
My Two Most Soup-erb Recipes:
Seasonal Minestrone Soup
(adapted from “Olive Garden Minestrone Soup” from PlantYou)
Note: my version makes 7-10 servings depending on the amount of veggies + beans added
Ingredients:
1-2 Onions, chopped
6+ Garlic cloves
Seasonal Veggies: right now, I’ve been including Carrots, Rutabaga, Cauliflower (I cut and froze some from earlier harvests), Sweet Potato, and sometimes Cabbage. You can mix and match whatever seasonal veggies you have that seem like they’d be a good combo. For the amount of veggies I use, I typically eyeball it based on how many servings I’m making. If I know I’m meal prepping for 1-2 weeks, I eyeball 5-10 servings of each veggie. I know that may not be incredibly helpful, but you can always click the link to the recipe I adapted from for an idea of measurements/amounts.
5-7 cups Vegetable Broth. The bouillon paste/cubes make it convenient to add more broth if I feel like the ratio of veggies is off-balance.
28 oz Canned Diced Tomatoes
30 oz Canned/Cooked Beans of choice. I usually go with a combo of chickpeas and white beans. Sometimes I add tofu too.
1-2 cups Pasta of choice: shells, spirals, whichever is your favorite.
1 cup Lentils
Note: I always add pasta to this recipe to give it that minestrone feel, and I switch up if I also add quinoa/lentils.
Salt. Start with ½ tsp and add more as you cook and taste.
Black Pepper: Start with ¼ tsp and add more as you cook and taste.
Dried Oregano/Italian Spices: start with 2 tsp. I’ll be honest, I don’t measure, I just throw some in to start, then keep tasting and adding until the flavors work.
Other Spices: I like my food to be flavorful, so I usually amend and add to any recipes I try. Don’t be afraid to do the same! It took me a few years of learning to cook on my own, but eventually, I developed an instinct and knack for balancing flavors. Anyone can do it with enough practice. For this recipe, I usually add chili flakes, then rosemary, and thyme if I’m out of Italian seasoning. Sage is always good, and mushroom powder if you’ve got that in your pantry (shout out to Hi-Fi Mycology for local products). I’m not a huge parsley fan, but the original recipe calls for adding 1 cup of fresh parsley on top at the end if you’re into that.
Instructions:
Chop your veggies. This is where it always starts with me, and what they never account for in the recipes. I’m no professional chef, and I’d say I have very average knife skills, so I’m usually at the cutting board for a good twenty minutes or so before I even start cooking. I always chop the onions, garlic, and first veggies that go in before turning on the stove, but if I know that first round of root veggies will take a few minutes to tender up, I’ll wait to chop the next round of softer veggies until I’ve started cooking. Cut everything into small enough pieces so they don’t take forever to cook, about ¼ inch big or so.
Heat a large pot on the stove and coat with butter/oil.
Add the chopped onions for a few minutes until soft and semi-translucent.
Add your harder/root veggies and cook until semi-tender. 5-7 minutes or so.
Add the garlic now. It’s more likely to burn if you throw it in with the onions.
Add your softer veggies and cook until everything is tender. Add the spices now, too.
Add the broth, canned tomatoes, and pasta/dried grains or lentils
Bring to a boil and simmer uncovered until the pasta/grains are cooked, about 10-15 minutes.
Taste your soup while everything is simmering, adding and balancing the flavors until just right.
Once the grains are done, add the canned/cooked beans for the last few minutes.
Top with parsley if you prefer, other greens, cheese or anything else desired.
Store in the fridge for 5 days, freeze extras for later.
Hearty Vegetarian Chili
(adapted from “Vegetarian Sweet Potato Chili” by Cookie and Cate)
By the way, when I say soup, I’m including chili. Because I just meal prepped an incredible two weeks worth of chili and it deserves a spot in this blog. Like the last one, this recipe makes enough for 7-10 meals depending on the volume of veg added
Ingredients:
1-2 Onions, chopped
6+ Garlic cloves
Seasonal Veggies: I add pretty much the same veggies I put in my minestrone soup: Sweet Potatoes, of course, if you saved some from our previous CSAs or know another local farm that’s still got ‘em; Carrots, Rutabaga, Cauliflower.
Salt + Pepper
Chili Powder: start with 1 tbsp and add from there.
Cumin: start with 1 tsp and add from there.
Cayenne Pepper: start with 1 tsp and add from there.
Cinnamon: start with ½ tsp and add from there. It pairs well with the other spices and sweet potato.
2 tsp unsweetened Cocoa Powder. You may think this is odd, but similar to the cinnamon, it helps balance out the spices and works especially well because of the sweet potato. The result is a rich, complex base to the chili.
28 oz Canned Diced Tomatoes
30 oz Canned/Cooked Beans: you have to use black beans for at least half. Black beans and sweet potatoes are such a good combo. Then, I’ll go for chickpeas, kidney, or pinto for the other half. Red lentils also compliment this chili well, so I usually toss them in, and sometimes I’ll add tofu.
4-6 cups Vegetable Broth
Garnishes: whatever you like–cheese, sour cream, cilantro, etc.
Instructions:
Chop your veggies. See the above recipe for more detailed directions and tips.
Heat a large pot on the stove and coat with butter/oil
Add the chopped onions for a few minutes until soft and semi-translucent.
Add your harder/root veggies and cook until semi-tender. 5-7 minutes or so.
Add the garlic now. It’s more likely to burn if you throw it in with the onions.
Add your softer veggies and cook until everything is tender. Add the spices now, too.
Add the broth and canned tomatoes. Also add the dried lentils/tofu if including
Bring to a simmer for at least 20 minutes when everything is cooked and tender. Cook for closer to 45 minutes to allow the flavors to deepen and develop. You could make this a crockpot meal if that’s easier for you.
Taste your chili while everything is simmering, adding and balancing the flavors until just right.
Add the canned/cooked beans for the last few minutes.
Garnish with your preferred toppings.
Store in the fridge for 5 days, or freeze extras for later.
Alright, now it’s time to take advantage of this cooler weather and start cooking up some good soup!
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