Soup Recipes from the California Milk Advisory Board

California Skinny Sweet Pea Soup - Image Credit: The California Milk Advisory Board

 "Good soup is one of the prime ingredients of good living.  For soup can do more to lift the spirits and stimulate the appetite than any other one dish."
Louis P. De Gouy, 'The Soup Book' (1949)

The beauty of soups is that there are so many ingredients that you can add to make it sweet or spicy or creamy or rich - depending on your preferences. Something as simple as fresh herbs can really enhance a soup as well as a dairy product like cheese, milk or butter. I recently learned more about adding dairy to soups (as well as some delicious new recipes) from the California Milk Advisory Board. A subsidiary of the California Department of Food and Agriculture, the California Milk Advisory Board provides "advertising, public relations, research, and retail and food service promotional programs on behalf of California dairy products and the states 1,750+ plus farms (many of which are still family-owned and operated).

The advisory board also emphasizes family cooking like creating soups - including the three recipes listed below, tips to cooking with dairy and some freezing tips to get started. Enjoy the soups and relish in the beauty of simple and good eating.

Information Provided by the California Milk Advisory Board

Tips for cooking soups with dairy:   

· Adjust the consistency of a soup with milk or broth before you adjust the seasoning – that way you won’t have to season twice.
· Cook soups in a heavy-bottomed pot so they don’t burn on the bottom.
· Heat bowls for hot soups and chill them for cold soups.
· To bring out their sweetness, sauté aromatics, like onions, leeks and garlic, in a little Real California butter before adding milk or broth.

Tips for freezing and reheating soups:
· Turn Souper Sundays into Leftover Lunches by making soups in a large batch and freezing the extra in small containers that are convenient to thaw for a grab-and-go lunch or quick meal.
· Many dairy-based soups will freeze well, but may appear curdled when thawed.  If so, just whisk the soup or puree in a blender before serving.
· Reheating optional: Many hot soups are just a delicious cold – especially creamy Real California Milk or potato-based soups.  Chilled soups may require a slightly higher level of seasoning, so be sure to taste and re-season as necessary.

The Recipes - Provided by the California Milk Advisory Board

California Skinny Sweet Pea Soup

Ingredients:
3 cups Real California 1% milk
3 cups reduced-sodium chicken broth
1 cup peeled and diced russet potato
6 scallions, whites only, sliced thin
12 large fresh mint leaves
4 cups shelled fresh or frozen sweet peas
Salt and freshly ground white pepper
1/2 cup non-fat Real California sour cream or Greek-style yogurt

Directions:
In a saucepan, bring milk and broth to a simmer and add potatoes. Cook, partially covered, about 10 minutes or until potatoes are tender. Add scallions and mint leaves; simmer for 5 minutes. Add peas and cook about 5 minutes or until peas are tender but still bright green. (If using frozen peas, cook 2-3 minutes or just until peas are soft.) Cool soup quickly in a larger pot of ice water to retain its color. Purée in a blender or with an immersion blender until smooth. Just before serving, heat soup over low heat and season with salt and white pepper. (To serve soup cold, place pot with blended soup in a larger pot of ice water and stir until cold, or place in refrigerator for several hours or overnight.) Ladle into bowls and garnish each serving with 1 tablespoon sour cream or yogurt.

Makes 8 one-cup servings
Nutrition Information Per Serving: 131 calories; 2 g fat; 5 mg cholesterol; 143 mg sodium; 21 g carbohydrate; 4 g fiber; 9 g protein

Tip: Freeze soup in plastic containers or zip-closure bags; thaw in refrigerator and serve cold or heat over low heat, whisking until smooth.

Real California Curried Carrot Soup

Ingredients:

1 1/2 pounds carrots, peeled and cut into 1-inch pieces
1 tablespoon vegetable oil
8 cups Real California 1% milk
Zest of 3 limes, removed in large strips with vegetable peeler
4 tablespoons Real California butter
1 tablespoon curry powder
1 large onion, thinly sliced
2 tablespoons white rice
Salt and freshly ground white pepper
Chicken stock or milk, as needed
1/2 cup non-fat Real California sour cream or Greek-style yogurt
Heat oven to 400°F. In a roasting pan, toss carrots with vegetable oil. Roast in the oven about 30 minutes or until carrots start to brown slightly around the edges. While carrots are roasting, heat milk with lime zest over low heat just until hot; remove from heat and cover until needed. Before using, strain to remove lime zest.

Directions:
In a heavy soup pot or casserole, heat butter and curry powder until curry begins to sizzle. Add onion and sauté over medium heat until onion is soft. Add roasted carrots, strained milk and rice; season with salt and pepper. Bring to a boil, reduce heat and simmer about 30 minutes or until carrots and rice are completely soft and falling apart. Purée in a blender or with an immersion blender until smooth. Return soup to pot, heat gently and adjust to desired consistency with stock or milk. Season to taste with salt and pepper. Ladle into bowls and garnish each serving with 1 tablespoon sour cream or yogurt.

Makes 8 one-cup servings
Nutrition Information Per Serving: 246 calories; 10 g fat; 33 mg cholesterol; 343 mg sodium; 28 g carbohydrate; 3 g fiber; 11 g protein

Sweet and Sour Corn Soup with Glazed Red Peppers

Ingredients:

1 tablespoon Real California butter

1 large onion, chopped
1 tablespoon firmly packed brown sugar
4 cups fresh or frozen corn kernels
1 can (14 oz.) reduced-sodium chicken broth
1/8 teaspoon black pepper
Glazed Red Peppers (recipe below)

Directions:
 In a saucepan, melt butter over medium heat. Add onion; cover and cook, stirring occasionally, about 7 minutes or until onion is soft. Add sugar; cook, uncovered, over medium heat, stirring occasionally, about 7 minutes or until onion browns. Add 3 cups corn, broth and pepper; bring to a boil. Cook over medium heat for 5 minutes. In 2 batches, process soup in food processor for 2 minutes. Return soup to saucepan; add remaining 1 cup corn kernels and 1 cup water. Bring to a boil. Ladle into bowls and garnish with Glazed Red Peppers.

Makes 4 one-cup servings
Nutrition Information Per Serving: 241 calories; 8 g fat; 15 mg cholesterol; 58 mg sodium; 40 g carbohydrate; 5 g fiber; 8 g protein

Glazed Red Peppers

Ingredients:
1 red bell pepper, finely chopped
1 tablespoon Real California butter
1 tablespoon balsamic vinegar
1 clove garlic, finely chopped

Directions:
In a small saucepan, simmer pepper in 1/3 cup water over medium heat about 15 minutes or until very tender. Drain; add butter, vinegar and garlic. Cook over medium heat, stirring occasionally, about 5 minutes.

Makes about 3/4 cup

Tip: Freeze soup in plastic containers or zip-closure bags; thaw in refrigerator and reheat over low heat, whisking until smooth.

What soups do you make with dairy?
Seriously Soupy Serena