Tag Archives: soup

Warm Up to Veggie-Packed Soup

When the weather outside is frightful, we could all use a cozy soup for supper. A steaming bowl of Rustic Vegetable-Beet Soup provides instant comfort.

The ease and convenience of Aunt Nellie’s pickled beets can’t be “beet”- no need to spend time peeling or pickling. This colorful mix of antioxidant-rich beets, sweet potato, and carrots joins tender zucchini to create a soup that tastes like it simmered all afternoon; but in fact, comes together in under an hour. The sweet-tangy beets add an unexpected but welcome layer of flavor to this hearty soup.

For the finishing touch, a garnish of vibrant green, lemony gremolata brightens the soup’s flavor. Garlic, lemon and parsley may seem ordinary, but they come alive when combined. Crisp flatbread makes a perfect accompaniment to this meal-in-a-bowl.

For more recipes, or to learn more about Aunt Nellie’s beets and other products, visit www.AuntNellies.com.


Rustic Vegetable-Beet Soup
Prep time: 20 minutes
Cooking time: 30 minutes
Servings: 6

1          jar (16 ounces) Aunt Nellie’s Whole Pickled Beets, well drained
2          tablespoons olive oil
2          medium onions, coarsely chopped
2          medium carrots, coarsely chopped
1          medium sweet potato, peeled and chopped
2          large cloves garlic, minced
2          zucchini (about 5 ounces each), coarsely chopped
2          cans (about 14 ounces each) vegetable broth
1          teaspoon seasoned salt, optional
1          can (15.5 ounces) chickpeas, drained and rinsed
Salt and pepper
2          tablespoons finely chopped fresh parsley
2          tablespoons finely chopped fresh dill



1          tablespoon minced fresh parsley
1          tablespoon minced fresh dill
2          cloves garlic, minced
1          teaspoon grated lemon peel

Coarsely chop beets; set aside.

In large saucepan, heat oil over medium heat. Add onions; saute about 5 minutes or until softened. Add carrots, sweet potato and garlic. Saute 3-5 minutes or until vegetables begin to soften, stirring occasionally.

Add zucchini, broth and seasoned salt, if desired. Bring to a boil. Reduce heat and simmer, partially covered, about 15 minutes or until vegetables are tender. Add chickpeas; heat through. Season to taste with salt and pepper, as desired. Stir in parsley and dill. Stir in beets. Serve immediately topped with gremolata, if desired.
To make gremolata, combine all ingredients.

Nutrition information per serving (1/6 of recipe): 210 calories; 6 g fat; 6 g protein; 33 g carbohydrate; 6 g dietary fiber; 0 mg cholesterol; 2 mg iron; 727 mg sodium; 0.13 mg thiamin; 6981 IU vitamin A;  8 mg vitamin C.


Source: Seneca Foods


Weeknight Meals Made Easy

What’s for dinner? It’s a question most of us ask every day. With evening routines packed full of extracurricular activities, chores and preparation for the following day, we don’t always have as much time as we’d like to make dinner. Fortunately, a quick, delicious and healthy meal can still be an option for your family, even when you’re short on time. All it takes is a little planning, some common ingredients and one trip to the grocery store. Here are five dinners to take you through an entire work week:


Start the week by putting your slow cooker to work for you. Slice off the tops of four to six bell peppers, but don’t throw them out. Remove the seeds and stuff each pepper with a combination of lean ground turkey or chicken sausage, grated cauliflower, carrots, onion and garlic, plus fresh herbs, salt and pepper. Put the pepper tops back on, arrange the peppers securely in a slow cooker, pour a large can of low-sodium chopped tomatoes over them and cook on low for eight hours. Dinner will be ready when you walk in the door.


Soup can be a quick way to have dinner on the table in minutes – and it allows you to use up vegetables that may be near the end of their shelf life. Try a Broccoli Cheese Soup (recipe follows), a classic favorite that the whole family will enjoy. There’s minimal pre-cooking required – simply steam the broccoli, measure the remaining ingredients, put them in your blender. Blend until smooth, pour into bowls and garnish with extra steamed broccoli florets and bit of grated cheese. For a heartier meal, chop and add grilled chicken chunks. Serve with crusty bread and a salad for a complete dinner.


Whole-wheat pasta with basil walnut pesto is a crowd pleaser. Take fresh basil, Parmesan cheese and walnuts and puree with garlic, olive oil and lemon juice in your blender for a quick and easy sauce. If there are stuffed pepper leftovers, chop and heat for a tasty pasta topping. Make a large batch of pesto and you can use the leftover portion later in the week.


Throw together a chicken stir-fry for another quick weeknight meal. Chop up your favorite vegetables, including extra cauliflower, onions and carrots from Monday’s stuffed peppers and broccoli from Tuesday’s soup. Saute the vegetables with cooked, cubed chicken and a mix of soy and teriyaki sauces. Serve over rice and offer a spicy chili sauce for those who like it hot.


You’ve made it through the week. Why not treat your family to pizza? Top a ready-made, whole-wheat pizza crust with your leftover pesto sauce, cheese and any toppings you’d like. Add peppers, mushrooms and vegetables you chopped for the soup and stir-fry to create a veggie delight. Follow the cooking instructions on the pizza crust package, and you’ll be ready to kick off your weekend in no time.

With a bit of planning, you can shop once and have your dinners set for the week. Buy canned or frozen fruits and vegetables in bulk and try to prepare at least two meals using the same ingredients. Even with hectic schedules, families can prepare and sit down to a satisfying meal every night of the week.


Broccoli Cheese Soup  (Yields two cups)

1 cup (240 ml) milk, skim or low fat
1/3 cup (40 g) shredded, low fat cheddar cheese
1 cup (100 g) chopped fresh or frozen broccoli or cauliflower florets, steamed
1 teaspoon diced onion
1 teaspoon cornstarch
1/4 teaspoon chicken or vegetable bouillon or soup base

Place all ingredients into a blender in the order listed and secure lid. Blend until smooth.