It’s soup season, and I couldn’t be more excited for it!
As a child growing up in my village, Thermo, Greece, we always started the day with a warm bowl of Fasolada, bean soup. I have such great memories of that savory taste, so much so, that I am recreating that experience by now starting each day in the same way.
I have also inspired a lot of my friends to follow the same tradition, though not just for sentimental reasons, as it is one of the healthiest breakfasts you can have.
Table of Contents
A Steaming Bowl of Culture… Loaded with History
The history of soup dates back thousands of years to early human civilizations. In the beginning it was usually a simple combination of ingredients such as grains, vegetables, and/or a protein simmered in water. Over time, while that basic recipe has, of course, evolved, soups remain an integral part of cuisines around the world.
In fact, each country has its own symbolic soup, for example: Japan has miso soup, a traditional Japanese soup made of miso paste and a dashi stock, served up on tables throughout the day, starting with breakfast; in France, the iconic French onion soup, made with slowly cooked onions and a hearty yet simple beef stock pair perfectly with baguette croutons and savory gruyere cheese melted to perfection; and in Mexico, pozole, a hearty Aztec soup that dates back to pre-colonial times, is made with a memorable layering of hominy, homemade red chili sauce, and tender pieces of pork or chicken.
An Infinite Variety
There are an infinite variety of soups being served up around the globe, and they loosely fall into the following categories: broths or consommés; creamy soups like tomato or broccoli; there are chowders that are thick and/or chunky; cold soups including some of my favorites, like gazpacho or cucumber; bisques that are rich and velvety; and the less well-known, but still incredibly delicious fruit soups, that are sweet and dessert-like.
On the Hit Parade…
In America, the following top the list of the most popular soups: chicken noodle; minestrone; butternut squash; lentil; tomato soup; cream of mushroom; French onion; chicken tortilla; egg drop; and wonton soups.
Traditional Greek Soups
Every time fall comes around, it makes me crave some of the classic Greek soups I grew up with. I have to confess however, I don’t always wait for fall, since most of the classic Greek soups are a satisfying treat year-round. Just to name a few, I can’t get enough of the following:
- Fasolada – a hearty bean soup with vegetables (and tomato sometimes)
- Kotosoupa Avgolemono – a soul-satisfying chicken and vegetable soup with rice, and an egg-lemon sauce that makes it rich and creamy, yet still healthy
- Psarosoupa – fish soup, a classic made with local fish, vegetables, olive oil, and a healthy squeeze of lemon
- Fakes / Fakosoupa – lentil soup, chock full of lentils with onions, garlic, and sometimes tomato
- Kreatosoupa – a meat and vegetable soup that changes with the seasons depending on what vegetables are available; whether using beef or lamb, each version is equally delicious
Adapting the Classics
Each region in Greece is known for its own unique interpretation of some of the classic Greek soups. As you move from region to region, it’s wonderful to see how families make these dishes their own, cooking with what’s available locally—which is consistently a rich bounty of vibrant flavors including aromatic herbs, and fresh vegetables.
On the island of Crete, there is a delicious Cretan soup made with vegetables, beans, and a healthy addition of olive oil.
In Macedonia, the Macedonian soup is a chicken soup made with rice and vegetables. And in Epirus, a region in northwestern Greece, locals love their Epirus soup, a classic combination of beans, vegetables, and smoked sausages.
Don’t Underestimate Them: The Health Benefits of a Hearty Soup
Soups are chock full of micronutrients, including the vitamins and minerals needed to nourish your body, and support its various cellular processes.
Micronutrients should be an essential part of every person’s diet. They also help support the immune system, have anti-inflammatory properties, and consuming enough of them can help combat certain diseases.
What’s more, they are hydrating, nutrient-rich, easy to digest, comforting, and can aid in weight loss. So, what’s not to love about them? But remember, before adding anything to your diet, always ask your doctor.
Soup – A Satisfying “Traditional Meal” Replacement
At a time when everyone is burning the candle at both ends, and we are increasingly looking for convenience, many individuals want for a satisfying substitute for a “traditional meal.” Soups are increasingly coming to the rescue.
What’s more, for those watching their weight, they can be pretty modest in calories, and depending on the ingredients you use, supply you with a reasonable serving of protein.
You can also rotate different flavors to maximize variety throughout the day. One little tip, if you are looking to soups as a meal replacement, not only is it good to determine the overall calories you want to consume over the course of a day, you also want to make sure you’re balancing macronutrients, proteins, carbs and fats.
To that end, I don’t want to forget to share with you my special Green Soup (Prassini Soupa) that I made for my friend, Ryan Seacrest, who used to eat it every day when he was hosting Live with Kelly and Ryan. You can find this super flavorful, super cleansing soup recipe here.
A Word to the Wise, Stock Your Pantry
The wonderful thing about soups is that it doesn’t take a lot of ingredients to make a good one. I always try to make sure I have some of the basics on hand so I can make one whenever a craving hits me, so next time you’re heading for the grocery store, why not pick up the following:
- Extra Virgin Olive Oil (a must have!)
- Onions
- Carrots
- Celery
- Potatoes
- Tomatoes
- Garlic
- Lemons
- Herbs including oregano, and whatever else you like
- Barley
- Beans
- Chickpeas
- Lentils
- Rice
A Few Handy Tips to Keep in Mind
If you want to make your soups more flavorful, and have the time, enhance the soup base by using a homemade broth or stock. And if you add bones, meat or seafood it also provides a much richer flavor – just make sure you simmer your soup for at least 30 minutes so the flavors will marry.
I also rely on the use of a lot of aromatics, onions, garlic, shallots, and bay leaves, all of which add depth. Pro tip: if you sauté your aromatics before adding any liquid, it really brings out the flavor and enhances the soup base you choose.
You can also use fresh herbs – whatever you like – but my favorite is dry oregano. Paprika and coriander can also add a nice earthy flavor, and if you want to add a little brightness to your soup (what some refer to as acidity), lemon juice, lemon zest, and/or red wine (or red grape) vinegar are best.
You may also have heard of the need to add a little umami flavor to your dishes. Umami indicates the savoriness, or is sometimes referred to as an ‘earthy or meaty’ taste. This can be achieved by adding some tomato paste and cooking it down, or some porcini mushrooms.
For those whose tastes lean towards the creamy, there are a variety of methods for adding a rich, velvety texture to your soups.
When I make a soup with Avgolemono (an egg and lemon emulsion), I combine the eggs and lemon juice first, and then temper the mixture with hot broth before adding it back to the soup pot.
Roux is also a very traditional way of thickening soups: a simple mix of flour or cornstarch to which you add an equal amount of fat (olive oil, of course!), combined and cooked over low heat until it reaches the appropriate color (roux are categorized by color – white, blond, brown, and dark brown), which is then carefully blended into the soup.
And if you are looking for a time saving approach that will still provide a creamy addition, try Greek yogurt, Feta cheese, or Graviera cheese.
Jump in and Try Making One, You’ll Never Look Back!
I have been making soups since I was a child – once I started, I couldn’t believe how simple they were. But I completely understand that some people need to get over the ‘fear factor.’ I promise you, once you get started, it will energize you to make more and more.
In my series, The Life of Loi on PBS, also available on CREATE TV, you’ll find a variety of dishes that you can make including soups.
Soup Etiquette: Is there a right way to enjoy your soup?
We must accept the fact that there are a lot of things that can happen as a spoon travels from the bowl to your mouth, so take the pressure off yourself, some of us will spill, others will dribble, and yes, some of the soup may end up on the table right in front of you!
The goal here is to enjoy that soul satisfying, hearty bowl of soup. If it makes you feel any better, you’ll be happy to know that slurping is also acceptable in some parts of the world, and can express to a chef a sign of appreciation for the dish they’ve made that you’ve just enjoyed.
Best of all, by eating soups you’ll quickly feel the positive effect it can have on you and your body. Happy Soup Season!!
All food dish photo credits are Chef Loi
