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Know Your Ingredients, Know Your Costs

Tag: soup

$0 Crockpot Vegetable Stock

$0 Crockpot Vegetable Stock

It’s true that not many things in life are free, but eating a diet full of delicious vegetables does give you access to free vegetable stock. Oh and I forget to mention, it will be hands down the most incredible vegetable stock you’ve ever tasted in your life. Why? Because not only it is made from your favorite vegetables, it’s served with the good feeling of knowing you did something to combat food waste today.

$1.50 and 40 Minute Black Bean Soup

$1.50 and 40 Minute Black Bean Soup

Looking for a meal that leaves you feeling powerful, refreshed and ready to take on anything? Then this recipe is for you. This recipe is an awesome combination of two recipes on my blog – $0.15 Overnight Crockpot Black Beans and $2 and 40 Minute Vegetable Soup. Both incredibly delicious on their own and combined they create something magical! With the cost savings and health benefits, you’ve got nothing to lose and a delicious meal prep go-to recipe to gain!

$2 and 40 Minute Vegetable Soup Template

$2 and 40 Minute Vegetable Soup Template

Vegetable soup doesn’t get enough credit. Too often it’s only used as a get-well remedy instead of a dinner spotlight. This $2 and 40 Minute Soup recipe is here to change all that. Time to throw out those over-salted, super-liquidly, probably expired cans in your pantry and trade up to a vegetable soup you’ll crave as a main course every day of the week.

The recipe template is provided below along with some sample ingredient lists to get your creative juices flowing!

Ingredients (~8 Servings):

  • 4 lbs of organic fresh, frozen, or puréed vegetables
  • 4 cups of low sodium organic vegetable broth
  • 1 onion
  • 6 cloves of garlic (optional)
  • Healthy fat (1/2 of 14oz can of coconut milk or 1/4 cup of almond butter) (optional)
  • 1 TBSP grapeseed oil (or any oil of choice)
  • 2 TBSP of spices
  • 1 tsp salt
  • 1/2 tsp cayenne (optional)
  • Toppings (Anything you can think of – e.g. nuts/seeds, créme fraïche, cilantro, parsley, lemon, lime, more spices, etc.)

Tools:

  • Large pot
  • Immersion blender
  • Chefs Knife
  • Wooden or plastic spoon
  • Small bowl

Steps:

  1. Chop the onion and garlic and set aside. Chop the 4 lbs of vegetables into approximately 1″ sized pieces. If using frozen vegetables, steam in the microwave.
  2. Heat enough oil to cover the bottom of the pot (~1TBSP) over medium-low heat (4 out of 10), add onion, garlic, and spices. Cook, stirring occasionally, until the onions slightly brown and soften (~3 minutes).
  3. Add the chopped vegetables, vegetable broth, and healthy fat (if using) and bring to boil, stirring occasionally.
  4. Once boiling, reduce heat to a simmer (just like you’re making lentils) and cook uncovered for 15 minutes.
  5. Turn off the stovetop and use the immersion blender to liquefy the vegetable chunks to your desired consistency.
  6. Let cool in serving bowls for 10 minutes, decorate and enjoy!

Total time = 40 Minutes (20 to prep, 20 to cook)

Tips:

Step 1 – Haven’t started using frozen vegetables yet? Add quicker soup making as another reason you should be. Since they come washed and chopped, there’s even less work you need to do. My passion for frozen vegetables can be found here.

Step 2 – Don’t worry about the spices sticking to the bottom of the pan during this step. Once you add the broth and scrape the bottom of the pan a little it will all come right off. You’ll be left with a clean pot and easy clean up after dinner!

Step 3 – If adding a nut butter, you can mix it with some of the vegetable broth before adding to help it disperse evenly. If using coconut milk, just dump it on in. If adding coconut milk, stir to combine it into a smooth mixture before adding it the soup.

Step 5 – If you want a smooth purée, make sure to scrape the edges once or twice and then, when you think you’re done, blend for 30 more seconds!

Step 6 – The soup gets better and better as it cools. But the kitchen smells so good and usually I’m too hungry to wait. Putting the soup in smaller serving bowls helps decrease your cooling time but feel free to mix in an ice cube or two to get the delicious soup to your mouth faster!

Cost:

  • 4 lbs of organic fresh, frozen, or puréed vegetables ~ $9
  • 4 cups of low sodium organic vegetable broth ~ $2
  • 1 onion ~ $1
  • 6 cloves of garlic (optional) ~ $0.25
  • Healthy fat (1/2 of 14oz can of coconut milk or 1/4 cup of almond butter) (optional) ~ $1.75
  • 1 TBSP grapeseed oil (or any oil of choice) ~ $0.10
  • 2 TBSP of spices ~ $0.75
  • 1 tsp salt – negligible
  • 1/2 tsp cayenne (optional) – negligible
  • Toppings ~ $1

Total Cost per Batch of Soup ~ $16

Cost per serving (~8 servings) ~ $2

Conclusion:

The reason that I’ve started to eat less meat isn’t because I like meat less, but because I like vegetables more. Homemade soup is a big reason why. I can take any vegetables I like, roughly chop and toss them in a pot with some spices and 20 minutes later – BOOM – incredibly flavorful and delicious soup. No flavor is off limits! Create your own off the template or follow one of the sample ingredients lists below!

As always, make informed food decisions. Know your ingredients, know your costs!

Ingredient Lists:

Sweet Potato-Carrot-Cauliflower Soup

  • 2 lbs of fresh sweet potato
  • 1 lb of fresh carrots
  • 1 lbs of organic frozen cauliflower
  • 4 cups of low sodium organic vegetable broth
  • 1 sweet onion
  • 6 cloves of garlic
  • 1/4 cup of almond butter
  • 1 TBSP grapeseed oil
  • 1 TBSP of sweet paprika
  • 1 TBSP of chili powder
  • 1 tsp salt
  • 1/2 tsp cayenne
  • Toppings – Chopped almonds/pecans, cilantro, lime

Carrot Sweet Potato

Coconut Cream of Broccoli-Cauliflower Soup

  • 2 lbs of organic frozen cauliflower
  • 2 lbs of organic frozen broccoli
  • 4 cups of low sodium organic vegetable broth
  • 1 white
  • 6 cloves of garlic
  • 1/2 of 14oz can of coconut milk or 1/4 cup of almond butter) (optional)
  • 1 TBSP coconut oil
  • 2 TBSP of ginger
  • 1 tsp salt
  • 1/2 tsp cayenne (optional)
  • Toppings – Chopped almonds, green onion, cilantro, more coconut milk

Coconut Cauliflower Soup