This quick and easy style of homemade soup is genius: Place vegetables, noodles or grains, protein and seasonings in a glass jar, take it to work, stash it in the fridge, and at lunchtime add boiling water. The result is a hearty and healthy midday meal that’s ready in minutes. Elana Karp, head chef for the meal-kit company Plated and a co-author of the new Plated cookbook, shares three versions you’ll want to spoon up.
This quick and easy style of homemade soup is genius: Place vegetables, noodles or grains, protein and seasonings in a glass jar, take it to work, stash it in the fridge, and at lunchtime add boiling water. The result is a hearty and healthy midday meal that’s ready in minutes. Elana Karp, head chef for the meal-kit company Plated and a co-author of the new Plated cookbook, shares three versions you’ll want to spoon up.
Moroccan Chickpea Soup
> ½ cup couscous
> ½ tsp vegetable bouillon paste
> ⅛ tsp ground cumin
> 2 tbsp tomato sauce
> ¼ tsp harissa
> ¼ cup Swiss chard, thinly sliced
> ¼ cup carrots, shaved
> ¼ cup tomatoes, chopped
> ½ cup canned chickpeas, rinsed and drained
> 1 tbsp low-fat plain Greek yogurt, for garnish (optional)
> 1 tbsp cilantro, for garnish (optional) > Salt
> Black pepper
1. Layer couscous, bouillon paste, cumin, tomato sauce, harissa, Swiss chard, carrots, tomatoes and chickpeas in the jar. Pack yogurt and cilantro separately if using.
2. When you’re ready to eat, fill jar to the top with boiling water. Stir carefully, cover, and let stand for 10 minutes or until couscous is tender. Season to taste with salt and pepper, and garnish with yogurt and cilantro, if using. (491 calories)
Lemony Orzo Chicken Soup
> ½ cup cooked orzo
> ½ cup roasted zucchini pieces (1cm)
> ½ cup shredded roast chicken, skin removed
> 2 tbsp dill, chopped
> 2 tbsp basil, chopped, plus 1 tbsp thinly sliced for garnish (optional)
> 1 lemon, halved
> 1 tbsp grated Parmesan, for garnish (optional)
> Salt
> Black pepper
1. Layer orzo, zucchini, chicken, dill and chopped basil in the jar. Squeeze lemon over ingredients and place juiced halves in jar, skin side up. Pack sliced basil and Parmesan separately, if using.
2. When you’re ready to eat, fill jar to the top with boiling water, being sure to fully cover lemons. Stir carefully, cover and let stand for 2 minutes. Remove lemon halves and discard. Season to taste with salt and pepper, and garnish with sliced basil and Parmesan, if using. (284 calories)
Spicy Curried Coconut Soup With Shrimp
> 28g rice vermicelli, broken into smaller pieces
> 3 tbsp coconut cream
> ½ tbsp red curry paste
> 1 tsp ginger, grated
> ¼ cup carrots, shredded
> ¼ cup red bell pepper, julienned
> ½ cup shrimp, cleaned, cooked and roughly chopped
> 4 Thai or regular basil leaves, roughly chopped
> 1 tbsp peanuts, crushed
> Salt
1. Layer vermicelli, coconut cream, curry paste, ginger, carrots, bell pepper and shrimp in the jar. Add basil and peanuts.
2. When you’re ready to eat, fill jar to the top with boiling water. Stir carefully, cover, and let stand for 7 minutes or until noodles are tender. Season to taste with salt. (472 calories)
