This hearty and healthy #mediterranean inspired soup is sure to keep you and your family warm this winter!
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00;00;00;00 â 00;00;10;21 Kelly Williams In this Mediterranean inspired vegetable soup. We packed 15. Yes,  15 plant foods that are going to help you meet all of your health and fitness goals this season. 00;00;15;28 â 00;00;28;07 Kelly WilliamsÂ
Hi. Welcome back to Whatâs Cooking in Worcester. I am nutritionist Kelly Williams and Iâm here today  to show you a delicious warming and nourishing soup that your whole family is going to love 00;00;28;07 â 00;00;36;26 Kelly Williams Okay. We are going to get started on our Mediterranean vegetable soup. Â
And as you can see, we have all the vegetables laid out in front of us. 00;00;36;26 â 00;00;42;25 Kelly Williams you can mix this up with whatever your family prefers. Today I am using carrots, potatoes, 00;00;42;25 â 00;00;43;18 Kelly Williams zucchini, 00;00;43;18 â 00;00;44;24 Kelly Williams celery, onion 00;00;44;24 â 00;00;47;09 Kelly WilliamsÂ
And a couple of surprise ingredients. When we go over to the stove. 00;00;47;10 â 00;00;57;04 Kelly Williams Now, whenever weâre roasting or making a soup or anything like that,  the key to getting everything to cook the same is to try to cut it about the same size. 00;00;57;04 â 00;01;00;16 Kelly WilliamsÂ
Iâm just going to quarter this carrot. These are really large carrots. So 00;01;00;16 â 00;01;01;22 Kelly Williams Iâm going to cut them in quarters. 00;01;02;03 â 00;01;15;02 Kelly Williams One little tip, if you havenât tried this already, put an extra bowl on your counter Â
When youâre cutting a lot of vegetables or peeling a lot of things. Save yourself a  trip to the trash can. You just keep it all in one place and then you can dump it when youâre done. 00;01;15;02 â 00;01;32;12 Kelly WilliamsÂ
If you want to be really thrifty, refer to one of our previous episodes where I  show you how to repurpose your vegetable scraps and make them into a delicious vegetable broth,  or put them alongside some chicken or meat bones and make them into a chicken broth. 00;01;32;12 â 00;01;37;14 Kelly WilliamsÂ
We are moving on to our potatoes. Again, these have been washed and peeled 00;01;37;14 â 00;01;41;28 Kelly Williams and the peeling is personal preference. You are welcome to leave the peel on your potato. 00;01;41;28 â 00;01;45;25 Kelly WilliamsÂ
If youâd like to just add a little bit of extra fiber. So thatâs fine as well. 00;01;45;25 â 00;01;52;18 Kelly Williams Now weâre going to go ahead and get our onion ready again. Red onion,  sweet onion, yellow onion, whatever you like. 00;01;52;28 â 00;01;55;06 Kelly Williams Now, the reason we are focusing on
00;01;55;06 â 00;01;56;29 Kelly Williams so many vegetables in this soup 00;01;56;29 â 00;01;58;07 Kelly Williams is because 00;01;58;07 â 00;01;59;07 Kelly Williams Research tells us that 00;01;59;07 â 00;02;10;01 Kelly Williams 30 or more plant foods in a week are going to reduce your risk of Â
Everything from cancer to cardiovascular disease. It is all types of mortality. So 00;02;10;01 â 00;02;20;28 Kelly Williams This recipe contains 15 different plant sources,  so you will be well on your way when you make this soup to getting your 30 and one week. 00;02;20;28 â 00;02;23;18 Kelly WilliamsÂ
Next up, we have two ribs of celery 00;02;23;18 â 00;02;34;13 Kelly Williams And just like we did with our carrots, depending on the size of the celery,  cut it in a little half moon shapes or cut it lengthwise first if you need to 00;02;34;13 â 00;02;40;17 Kelly WilliamsÂ
A large vegetable we need to work with today is some zucchini. And again, 00;02;40;17 â 00;02;43;19 Kelly Williams any vegetable you like you can try out in here. 00;02;43;19 â 00;02;46;22 Kelly Williams So now all of our vegetables are chopped and weâre ready to get cooking. 00;02;46;22 â 00;02;54;11 Kelly WilliamsÂ
Okay. We have our large stockpot heating over medium heat, so weâre warming our pan,  and now weâre going to add a bit of olive oil. 00;02;54;11 â 00;02;58;04 Kelly Williams And weâre going to give that just a moment to warm up, and then weâre going to be adding 00;02;58;04 â 00;02;59;10Â
Kelly Williams our mushrooms. Now, 00;02;59;10 â 00;03;03;01 Kelly Williams Today we are using baby Bella mushrooms, but you could use any type 00;03;03;01 â 00;03;07;11 Kelly Williams Once our oil has heated up, we can add our mushrooms. 00;03;07;11 â 00;03;15;01 Kelly WilliamsÂ
And the reason why weâre starting with our mushrooms is because they are so soft  and they cook really quickly. So we donât want them to get overdone and too mushy. 00;03;15;01 â 00;03;24;14 Kelly Williams So once they are cooked through in about 5 to 7 minutes, weâre going to transfer them out of Â
This pan and just set them off to the side to wait while those other ingredients cook 00;03;24;14 â 00;03;37;18 Kelly Williams Our mushrooms are softened and they are transferred out to a bowl. Theyâre just Â
Going to hang out and wait. We can add a little bit more olive oil to our pan. Now weâre going to  start adding all of those great vegetables that we chopped just a few moments ago. 00;03;37;18 â 00;03;55;23 Kelly Williams so our vegetables are in. Weâre going to give them a toss, Â
Try to get everything nice and coated in our oil. And really, when you make this,  the larger the stockpot you have, the better you want to really try to give those vegetables  some room. Weâre going to get everything cooking down here. And the more surface area you have, 00;03;55;23 â 00;03;57;05 Kelly WilliamsÂ
The more efficient it will be. 00;03;57;05 â 00;04;07;17 Kelly Williams So now weâre just going to give this a little bit of time to get everything started. Softening. Just  keep giving it a stir. Every so often. You just want to make sure nothing sticking to the bottom. 00;04;07;17 â 00;04;11;21 Kelly WilliamsÂ
For right now, weâre just kind of giving those vegetables a little head start on softening. 00;04;11;21 â 00;04;18;19 Kelly Williams All right. So we are going to go in and add our seasoning. Today,  we are using paprika, sweet paprika. 00;04;18;19 â 00;04;19;12 Kelly Williams Some turmeric. 00;04;19;12 â 00;04;24;03 Kelly WilliamsÂ
Turmeric is a great anti-inflammatory spice and some coriander. 00;04;24;03 â 00;04;25;06 Kelly Williams Weâre going to add 00;04;25;06 â 00;04;26;00 Kelly Williams salt and pepper 00;04;26;00 â 00;04;29;11 Kelly Williams we are going to add in two bay leaves. 00;04;29;13 â 00;04;34;03 Kelly WilliamsÂ
Remember, whenever you use Bay leaves, you are going to remove these before you eat your soup. 00;04;34;03 â 00;04;42;14 Kelly Williams And we are also going to add a sprig of time. If you donât want to buy fresh thyme,  you could just use about a half teaspoon of dry time.
00;04;42;14 â 00;04;50;02 Kelly Williams But Iâm going to put a whole sprig in. And again, same as Iâm doing with the bay Leaf,  Iâll just remove this at the end. Weâre just going to use it for some flavoring 00;04;50;02 â 00;05;01;07 Kelly WilliamsÂ
Iâm going to add some garlic. This is going to be about two cloves worth of  garlic. Measure with your heart though, and weâre going to give this a little mix. 00;05;01;07 â 00;05;03;18 Kelly Williams Get our spices going in there. 00;05;03;18 â 00;05;05;20 Kelly Williams Okay. And now weâre going to add
00;05;05;20 â 00;05;07;25 Kelly Williams some diced tomatoes. 00;05;07;25 â 00;05;12;12 Kelly Williams Iâm using one can of white beans. These are rinsed and drained. 00;05;12;12 â 00;05;21;16 Kelly Williams And this is going to give additional fiber. Itâs going to give us a bit Â
Of protein. And this is part of what makes it a mediterannean inspired soup. 00;05;21;16 â 00;05;37;00 Kelly Williams Now we are going to add our broth. Today I am using chicken broth. You could make  this dish completely vegetarian by using a vegetable broth. You can make your own Â
Broth or you can take some help from the store and buy it. Already done like Iâm doing today. 00;05;37;00 â 00;05;52;09 Kelly Williams Our broth is in there. Weâre going to give this a bit of a stir. We still want this to be on Â
About a medium to a medium high heat because we want to bring it to a boil. As you can see,  my stockpot is very full, so Iâm going to keep a really close eye on this so it doesnât boil over. 00;05;52;09 â 00;05;59;17 Kelly WilliamsÂ
Once it comes up to a boil, weâre going to let it boil for about 5 minutes and  then turn the heat down and let it just simmer a little bit more softly. 00;05;59;17 â 00;06;00;21 Kelly Williams So while our 00;06;00;21 â 00;06;06;25 Kelly WilliamsÂ
Stock is simmering over there, weâre going to get started on our finishing touch,  which is going to be some partially in line. 00;06;06;25 â 00;06;13;04 Kelly Williams All Iâm doing here with us with a bunch of parsley is kind of removing out some of those tough stems. 00;06;13;04 â 00;06;18;21 Kelly WilliamsÂ
You donât have to worry about the smaller stems, but just sort of pinch off the big stems. 00;06;18;21 â 00;06;26;06 Kelly Williams keep in mind we are trying to get those plants in our diet.  And so Iâll just remind you that your herbs and your spices count. 00;06;26;06 â 00;06;29;04 Kelly WilliamsÂ
So weâre going to give this a nice chop, 00;06;29;04 â 00;06;35;29 Kelly Williams And I know that looks like a lot of parsley to be adding,  but it is fresh and so itâs going to shrink down once you put it in that hot soup. 00;06;35;29 â 00;06;59;24 Kelly WilliamsÂ
Weâre going to leave that there and the last element that weâre going to be adding to our  soup for a little brightness is including some acidity. Thatâs really important in all of  our dishes. We need to have a fat, which weâre getting through our olive oil and some acidity, Â
Which weâre using lime today. So before you use any citrus fruit,  it helps to get the juices flowing by, just sort of rolling it back and forth. 00;06;59;24 â 00;07;10;01 Kelly Williams and now weâre just going to zest. So that is when we take just this outer layer. But when Â
You do that, you of course, want to make sure that you have already washed your fruit because 00;07;10;01 â 00;07;11;06 Kelly Williams are using this part 00;07;11;06 â 00;07;29;00 Kelly Williams After about 15 minutes of simmering, all of your vegetables should be nice Â
And softened and all the flavors incorporated really well. So weâre  just going to add our mushrooms back into this mixture and let everything cook up for  just a couple of minutes. You just want those mushrooms to get warmed through. 00;07;29;00 â 00;07;32;25 Kelly WilliamsÂ
And as you can see, this soup has a lot of really beautiful colors in it as well. 00;07;32;25 â 00;07;47;11 Kelly Williams That turmeric gives it a nice golden color and while weâre at it, Â
Thereâs one of our bay leaves. So Iâm just going to go ahead and pull that out. And while those  mushrooms are warming back up, you can look for your other Bay Leaf or your sprig of time 00;07;47;11 â 00;07;48;27 Unknown and pull those out 00;07;48;27 â 00;07;53;08 UnknownÂ
And weâre going to go ahead and add our final flavors, which are going to be our 00;07;53;08 â 00;07;54;12 Kelly Williams lime zest. 00;07;54;12 â 00;07;56;01 Kelly Williams the juice of one lime. 00;07;56;01 â 00;07;58;12 Kelly Williams weâre going to add all of our fresh, partially 00;07;58;12 â 00;08;00;20 UnknownÂ
And give that a nice stir. 00;08;00;20 â 00;08;08;12 Kelly Williams And again, look at all those amazing, beautiful colors that we have in this 15 plant soup 00;08;08;15 â 00;08;17;17 Kelly Williams This will be a great side dish. Make it at the beginning of the Â
Week. Save it for lunches all week long. Itâs a great plan. Ahead meal. 00;08;17;17 â 00;08;37;10 Kelly Williams And there we have it, our Mediterranean inspired soup that is perfect for these  cold days. You can enjoy this all week long. Itâll keep in your refrigerator for several Â
Days. I hope you love it as much as I do. For the Worcester County Health Department. I am  nutritionist Kelly Williams. Remember to eat healthy, be active and prevent diabetes today.
7 Comments
Looks wonderful! Thank you!
She doesn't even hold a knife properly.
I lived in the WC for about 10 years . Was looking at Mediterranean recipes and this popped up, who knew ?. Looks good .
Great recipe!
Nice video đđđđđđđđyour new subscriber đđđâ€â€đđđđđđ
Herbs not erbs
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