{"id":13384,"date":"2022-12-22T14:55:14","date_gmt":"2022-12-22T19:55:14","guid":{"rendered":"https:\/\/extension.umaine.edu\/food-health\/?p=13384"},"modified":"2022-12-27T15:25:53","modified_gmt":"2022-12-27T20:25:53","slug":"its-soup-time","status":"publish","type":"post","link":"https:\/\/extension.umaine.edu\/food-health\/2022\/12\/22\/its-soup-time\/","title":{"rendered":"It\u2019s Soup Time!"},"content":{"rendered":"<p><i>\u2014 By Patty Neal, UMaine Dietetic Intern and\u00a0<\/i><i><a href=\"https:\/\/extension.umaine.edu\/food-health\/2021\/04\/15\/meet-the-bloggers\/#kate-yerxa\" target=\"_blank\" rel=\"noopener\">Kate Yerxa<\/a>, Extension Educator<\/i><\/p>\n<p><span style=\"font-weight: 400\">\u2018Tis the season to enjoy a hot bowl of soup or stew! What is the difference between a soup and a stew anyways? Technically it depends on the base and cooking times. Soup usually has a thin liquid base and cooks in 30 minutes or less, and the soup ingredients are immersed in the liquid base. Stews, on the other hand, have a thick liquid base, can take hours to cook, and the ingredients are not immersed in the stew base. Both soups and stews can have the same ingredients, usually cut up in assorted sizes. Think of <\/span><a href=\"https:\/\/extension.umaine.edu\/food-health\/recipes\/chicken-noodle-soup\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">chicken noodle soup<\/span><\/a><span style=\"font-weight: 400\"> compared to beef stew.<\/span><\/p>\n<h3><span style=\"font-weight: 400\">How healthy is soup?<\/span><\/h3>\n<p><span style=\"font-weight: 400\">Although soups can be high in sodium, you can lower the sodium content by using low-sodium or no-added-sodium foods. Excess sodium is typically found in broth, beans, or vegetables.\u00a0 You can drain and rinse the canned vegetables and beans. You can also use a variety of fresh vegetables and homemade broths to reduce the sodium level.<\/span><\/p>\n<p><span style=\"font-weight: 400\">When you <\/span><a href=\"https:\/\/extension.umaine.edu\/food-health\/efnep\/make-your-own\/soup\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">make your own soup<\/span><\/a><span style=\"font-weight: 400\"> you control the amount of fat, sodium, and other ingredients that are used. Here are a few tips for making your own healthy soup:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Choose a variety of vegetables, such as carrots, broccoli, and green beans.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Choose a liquid like low-sodium chicken or vegetable broth. You can also use a can of no salt-added crushed tomatoes and add water.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Make sure to choose a lean protein, such as cooked beans, or cooked meat like chicken or ground beef.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Choose whole-grain rice, pasta, or heartier vegetables such as diced potatoes.<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Do not forget to choose the dried or fresh herbs seasonings. If using fresh herbs, add them near the end of the cooking time.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400\">What to do with the leftover soup?<\/span><\/h3>\n<p><span style=\"font-weight: 400\">Whether it is from a can or homemade, food safety is important. Proper <\/span><a href=\"https:\/\/www.fda.gov\/consumers\/consumer-updates\/are-you-storing-food-safely\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">storage<\/span><\/a><span style=\"font-weight: 400\"> will help to reduce foodborne illnesses.<\/span> <span style=\"font-weight: 400\">To keep your food safe to eat, follow the 2-hour rule. Refrigerator foods should not stay out at room temperature for more than two hours. During the summer months, if the temperature is 90\u00b0 F or above, the food needs to be placed in the refrigerator within an hour after preparation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">For a large pot of soup or stew that is still hot, divide the soup into smaller containers before putting it in the refrigerator or freezer so it can cool down faster. Put your leftover soup in an airtight container or sealed bag in the <\/span><a href=\"https:\/\/www.fsis.usda.gov\/food-safety\/safe-food-handling-and-preparation\/food-safety-basics\/refrigeration\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">refrigerator<\/span><\/a><span style=\"font-weight: 400\"> or the <\/span><a href=\"https:\/\/www.fsis.usda.gov\/food-safety\/safe-food-handling-and-preparation\/food-safety-basics\/freezing-and-food-safety\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">freezer<\/span><\/a><span style=\"font-weight: 400\">. Soups and stews can be stored in the refrigerator for 3 to 4 days. In the freezer, it can be stored for 2 to 3 months.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Later when you want to heat up a bowl, make sure to heat it to 165\u00b0 F or above. If you are taking it out of the freezer, thaw it in the refrigerator before reheating it.<\/span><\/p>\n<p><span style=\"font-weight: 400\">For recipe ideas for your next soup, try some of our favorite UMaine Cooperative Extension EFNEP soup and stew recipes.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/extension.umaine.edu\/food-health\/recipes\/acorn-squash-soup-kale\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">Acorn Squash Soup with Kale<\/span><\/a><\/li>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/extension.umaine.edu\/food-health\/recipes\/corn-chowder\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">Corn Chowder<\/span><\/a><\/li>\n<li><a style=\"color: #1c2128\" href=\"https:\/\/extension.umaine.edu\/food-health\/recipes\/minestrone-soup\/\" target=\"_blank\" rel=\"noopener\">Minestrone Soup<\/a><\/li>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/extension.umaine.edu\/food-health\/recipes\/savory-bean-stew\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">Savory Bean Stew<\/span><\/a><\/li>\n<li style=\"font-weight: 400\"><a href=\"https:\/\/extension.umaine.edu\/food-health\/recipes\/wintertime-stew\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400\">Wintertime Stew<\/span><\/a><\/li>\n<\/ul>\n<h3><span style=\"font-weight: 400\">Resources:\u00a0<\/span><\/h3>\n<ul>\n<li><a style=\"color: #1c2128\" href=\"https:\/\/www.fda.gov\/consumers\/consumer-updates\/are-you-storing-food-safely\">Are You Storing Food Safely?<\/a>\u00a0(FDA)<\/li>\n<li><a style=\"color: #1c2128\" href=\"https:\/\/www.fsis.usda.gov\/food-safety\/safe-food-handling-and-preparation\/food-safety-basics\/freezing-and-food-safety\">Freezing &amp; Food Safety<\/a>\u00a0(USDA)<\/li>\n<li><a href=\"https:\/\/extension.umaine.edu\/food-health\/efnep\/make-your-own\/soup\/\"><span style=\"font-weight: 400\">Make Your Own: Soup<\/span><\/a><span style=\"font-weight: 400\"> (UMaine Cooperative Extension)<\/span><\/li>\n<li><a style=\"color: #1c2128\" href=\"https:\/\/www.fsis.usda.gov\/food-safety\/safe-food-handling-and-preparation\/food-safety-basics\/refrigeration\">Refrigeration &amp; Food Safety<\/a>\u00a0(USDA)<\/li>\n<li><a href=\"https:\/\/www.fda.gov\/media\/84261\/download\"><span style=\"font-weight: 400\">Sodium in your diet<\/span><\/a><span style=\"font-weight: 400\"> (USDA)<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u2014 By Patty Neal, UMaine Dietetic Intern and\u00a0Kate Yerxa, Extension Educator \u2018Tis the season to enjoy a hot bowl of soup or stew! What is the difference between a soup and a stew anyways? Technically it depends on the base and cooking times. Soup usually has a thin liquid base and cooks in 30 minutes [&hellip;]<\/p>\n","protected":false},"author":160,"featured_media":13385,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[259,258],"tags":[],"class_list":["post-13384","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-spoonful-nutrition","category-spoonful"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>It\u2019s Soup Time! - Cooperative Extension: Food &amp; Health - University of Maine Cooperative Extension<\/title>\n<meta name=\"description\" content=\"It\u2019s Soup Time! 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