Local. Seasonal. Affordable.

To eat local foods in season and on a budget, get cozy with your stock pot.

by Kiya Villareal, North Coast Co-op

Stock pot recipes are an easy way to cook ahead for a busy week. They also allow you to buy seasonally, keeping recipes simple and affordable.

The base for stock pot recipes is broth. Homemade broth can be vegetable based, bone broth or any combination of the two. Making your own broth is a fantastic way to squeeze more value from your meats and/or veggies while reducing food waste.

Below you’ll find stock pot recipe suggestions for cooking filling soups year-round based on what you’re likely to find available from local farms (or your own garden) at various times of year. For large batches feel free to double the recipe to store for later (freeze or refrigerate).

These are basic recipes meant to serve as a starting point. If you like, experiment with adding your favorite spices, seasonings, and other ingredients.

You can broaden your seasonal palette by preserving some ingredients for use during the dark days of winter. The soup pictured at left features home grown runner beans that were dried after harvest and stored for winter use. (Learn about preservation on page 56.)

 


 

SPRING: Pea & Parsnip Soup

1-3 tbsp of oil
1/2 onion or 1 small shallot, diced
2-3 celery stalks, diced
2-3 parsnips, scrubbed and diced
1-2 carrots, diced
4 cups broth
Salt and pepper, to taste
Shucked snow peas or whole pea pods
Sauteed arugula, fresh pea shoots, or fresh microgreens (optional)
Croutons (optional)
Chopped roasted pork belly (optional)

Add oil and onion to stock pot and cook for 5 minutes, stirring frequently. Add celery, parsnips, and carrots and stir for a few more minutes.

Add broth and bring to a boil. Reduce heat and simmer 50 minutes or until veggies are tender. Season with salt and pepper to taste.

If you prefer a creamier consistency, blend with an immersion or traditional blender.

Add snow peas and cook on low for another 5-10 minutes.

Top with arugula, croutons, and/or roasted pork belly if desired.

 


 

SUMMER: Southwest Soup

1-3 tbsp of oil
1 onion, diced
Oregano (from the garden or dried)
1-2 tsp chilli powder, or to taste
3 cloves of garlic
4 cups broth
Cooked chicken and/or black beans
1 lb crushed tomatoes
1-3 corn cobs, husked, kernels cut off
2 summer squash (your choice – zucchini, crookneck, etc.), sliced
Salt and pepper, to taste
Cilantro (optional)
Lime zest and/or juice (optional)

Add oil and onion to stock pot and cook for 5 minutes, stirring frequently. Add broth, oregano, chili powder, garlic and chicken and/or black beans.

Stir in crushed tomatoes and corn. Simmer on low until corn is cooked – 5 to 10 minutes.

Add summer squash and cook for a few minutes for still-firm squash or longer if you prefer a softer texture. Season with salt and pepper to taste.
Garnish with chopped cilantro and/or lime zest/juice if desired.

 


 

AUTUMN: Potato Soup

1-3 tbsp of oil
1/2 onion, diced
3 cloves of garlic
4 cups broth
2 medium-large potatoes, diced
1 small (or 1/2 large) pumpkin or butternut squash
Salt and pepper, to taste
Parmesan cheese (optional)
Local cream (optional)
Thinly sliced (raw or pan-fried) spinach, kale, or mustard greens (optional)

First, prepare your chosen variety of hearty squash by slicing it in in half, scooping out seeds and cooking at 350 degrees for about 45 minutes. Blend or dice cooked squash before making soup.

Add oil and onion to stock pot and cook for 5 minutes, stirring frequently. Add garlic and stir, then add broth and diced potatoes. Simmer on low for 15-20 minutes.

Slowly add cooked squash (try to avoid plops/splashes) and continue to cook over medium low heat for a few more minutes. Add salt and pepper to taste.
Top with cheese, cream, and/or sliced greens if desired.

 


 

WINTER: Broccoli Leek Soup

1-3 tbsp of oil
1/2 onion, diced
3 cloves of garlic
1-2 large leeks, thinly sliced (rinse in a colander after slicing to remove dirt)
4 cups broth
1/2 head of large cauliflower, chopped
2 medium broccoli crowns (stems too), chopped
Salt and pepper, to taste

You can roast the cauliflower and broccoli first for a deeper flavor, or use raw.

Add oil and onion to stock pot and cook for 5 minutes, stirring frequently. Add garlic and sliced leeks and stir constantly until they become translucent. Add chopped cauliflower, broccoli and broth and cook for 15 minutes. Season with salt and pepper to taste.

Serve as-is or if you prefer a creamier consistency, blend with an immersion or traditional blender.


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Kiya Villarreal supports herself working at the North Coast Co-op. She is not an expert chef but is committed to accessible and affordable home cooking that is nutrient dense and approachable.
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HOMEMADE VEGGIE BROTH

Collect the scraps from your vegetables (onion peels/ends, carrot peels/tops, sweet pepper cores/stems, fresh herbs, etc.) and store until you’re ready to make broth (keeping a container in the freezer for storage works well). Simmer scraps in a large pot of water for 45-60 minutes, allow to cool, and use or freeze.

HOMEMADE BONE BROTH

Roast a chicken and remove all meat. In a stock pot add the carcass and veggie scraps (garlic, onion tops, carrot pieces, parsley sprigs etc.) and fill with water. Simmer for 6-12 hours or in a crockpot 12-24 hours. Strain through a fine strainer, pour into jars and cool completely before refrigerating.


Posted in 2021 Community Food Guide.