Duplin County’s 2024 Soup-er Bowl
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Collapse ▲While most of us knew about the Sunday, February 11th Super Bowl game, many readers may not be as familiar with the 2024 Soup-er Bowl. The N.C. Cooperative Extension in Duplin County hosted this healthy competition that put three soups head-to-head with one being named the Soup-er Bowl Champion. Participants learned about nutrition, food safety, and culinary skills related to soups and then put their knowledge to work in the kitchen by working in teams to prepare our three recipes. This year’s contenders were Coconut Hot and Sour Soup, Salmon Chowder, and Super Tomato Soup. While the game was far from a shutout, Salmon Chowder came out on top as the definite winner of this year’s Soup-er Bowl.
While I don’t know much about football, I do know if you get a touchdown (excluding an extra kick or two point conversion) you score 6 points- so here are six takeaways from this workshop:
- Look for low sodium and no salt added canned options. The Dietary Guidelines for Americans recommend limiting the amount of sodium you consume to less than 2,300 mg per day. Canned soups can easily contain this amount in one serving. By opting for No Salt Added (NSA) or Reduced Sodium options, we can greatly reduce our sodium intake from the soups we’re preparing. Draining and rinsing canned beans can also reduce their sodium content by around 40%.
- Check the nutrition facts label for saturated fat content. Much like sodium, soups can easily have a high saturated fat content. This is especially true of cream based soups. Our Soup-er Bowl winner uses whole milk instead of a more traditional heavy cream or half and half base to help reduce some of this saturated fat content.
- Consider adding whole grains. Whole grain noodles, brown rice, bulgur, or quinoa can all be great additions to make soup heartier. By opting for whole grain options we can also increase our fiber intake.
- Freeze leftover mirepoix for a base for a soup in the future. Pronounced meer-PWAH, mirepoix is a combination of chopped aromatic vegetables- usually two parts onion, one part celery, and one part carrot. When purchasing ingredients for a recipe, we often have leftovers. Consider chopping extras and freezing mirepoix as a base for a future soup.
- Don’t forget to garnish. Garnishing is the final step that really elevates your dish. When garnishing, keep these three plating principles in mind: patterns, color, and symmetry.
- Did you know you can regrow store bought green onions? This was perhaps one of participants’ favorite takeaways from our workshop! We love saving money and reducing food waste. Regrowing your green onions can be a great way to do both. Simply cut off the green tops just about two inches above the white bulbs, fill a glass jar with enough water to submerge the white bulbs, and allow the bulbs to soak in a sunny spot like a kitchen window. Replace the water every 2-3 days. As the weather warms outside, these root cuttings can be replanted into soil in a sunny location.
Salmon Chowder
Serves 4
Ingredients
- 2 tablespoons olive oil
- 1 cup finely chopped onion
- ½ cup chopped carrot
- ⅓ cup chopped celery
- ½ teaspoon kosher salt
- ⅛ teaspoon ground cayenne pepper
- 1½ cups whole milk
- 2½ tablespoons all-purpose flour
- 1 cup precooked brown and wild rice
- 1 (3½ ounce) package smoked salmon, torn into small pieces
- 2 tablespoons chopped green onions
Directions
- Heat a large saucepan over medium-high heat.
- Add oil and swirl to coat. Add onion, carrot, celery, salt, and cayenne pepper and sauté for 4 minutes.
- Add 2 cups of water and bring to a boil. Reduce heat to medium and cook 8 minutes or until vegetables are tender.
- Combine milk and flour in a small bowl, stirring with a whisk.
- Add milk mixture to pan and bring to a boil. Cook 1 minute or until slightly thickened, stirring constantly.
- Stir in rice and salmon, and cook for 1 minute or until thoroughly heated.
- Sprinkle evenly with green onions before serving.
For more information about this workshop or other workshop opportunities, please visit duplin.ces.ncsu.edu or contact Rachel Ezzell at rachel_ezzell@ncsu.edu.