In my last blog post, there was a recipe for garden vegetable soup. This month I am going to build on that recipe with economic ways to add protein to this soup as well as seasonal vegetables. July is National Culinary Arts Month. Exercise your culinary arts through cooking healthier on a budget.
Food prices are 10% higher than in May 2021. Some high protein lower cost items you can add to vegetable soup include beans, chickpeas, or lentils. This group of food is also called pulses/legumes. Types of legumes in the bean family include kidney, black, soybeans, pinto, or navy. Pulses are a good food source of protein, folate, fiber, iron, phosphorus, and healthy types of fat.
Planning meals ahead is an important part of healthy eating on a budget. The food items in this soup can be fresh, frozen, dried, or frozen. Using frozen or canned items in a vegetable soup recipe reduces food preparation time. If using canned vegetables and want to reduce the sodium content, rinse off under cold running water in a colander. When the weather is hot, the garden vegetable soup can be made ahead of time and microwaved. This will cut down on heating up your house and kitchens.
Some seasonal vegetables that can also be added to the soup include summer yellow squash, tomatoes, green beans, green peas, spinach, peppers of all colors, and corn to name a few. Almost all garden vegetables can be added to the soup. The fresh vegetables add extra flavor to the soup as well. If you are growing fresh herbs add parsley, thyme, oregano, basil, or rosemary.
Other economical items that could be added to your garden soup meal would be, a slice of whole wheat bread, canned or fresh fruit, fruited or plain yogurt, and a glass of ice-cold water or iced tea.
The soup will not only add flavor to your meal but also add fluid. In the summer, we lose more fluid through sweating. Eat your soup in a bowl or cup with a spoon or drink the soup through a straw. Vegetable soup can easily be pureed in a blender and drank as a hot or cold beverage.
Happy cooking and enjoy celebrating Culinary Arts Month. Save money on your food budget by eating at home, adding pulses for protein to your soup, and eating local vegetables from your own gardens or local produce stands.
I am adding another recipe in my blog post this month for Garden Cannellini Bean Salad.
https://www.myplate.gov/recipes/myplate-cnpp.garden-cannelini-bean-salad
Bon Appetite.
