Freezing Soups and Chilis

The chillier weather and shorter days are perfect for wrapping your hands around a warm bowl of soup. Soups and chilis are great for this time of year because it’s easy to pack them full of vegetables and other nutritious ingredients that help us fight cold and flu season. They also freeze well, which means tonight’s leftovers can become next week’s quick dinner!

What recipes are good for freezing?

When choosing recipes, look for those loaded with vegetables, lean proteins, and whole grains. Beans freeze beautifully and are high in fiber and protein. Brown and wild rice—both nutrient-dense whole grains—also do well in frozen recipes. Other ingredients don’t do as well in the freezer. If you make a recipe that calls for milk or cream, pasta, or last-minute additions like fresh herbs, tender greens, or lemon juice, don’t freeze these ingredients. Add them after thawing and reheating the soup.

Tips for freezing safely

After cooking, be sure the soup is cooled quickly to maintain the safety of the food. Package foods for the freezer in moisture-vapor resistant materials (e.g. glass or rigid plastic) to prevent freezer burn.  Leave 1 inch of space at the top of the container for the soup to expand. Clearly label each package with the name of the soup, packaging date, any special instructions, and the amount. It’s best to package food in smaller serving sizes. You can always reheat multiple servings, but it’s dangerous to thaw and then refreeze a partial serving. Thaw frozen soups and chilis in the refrigerator for 24 hours before reheating.

Turkey quinoa chili: one of my favorite recipes

One of my go-to recipes this time of year is turkey quinoa chili. Ground turkey is a source of lean protein—important for protecting our cardiovascular health—and the vegetables packed into this recipe fill you up while providing an array of vitamins and minerals.  You can customize the vegetables, beans, and grains in this recipe to your liking or to whatever you already have in your pantry.

To prepare: 

• In a large pot, sauté 1 chopped onion and 2 minced cloves of garlic in olive oil until fragrant.  Add in about 1 ¼ pounds of ground turkey and brown. Season with 2 tablespoons of chili powder, 1 tablespoon of cumin, and salt and pepper.
• Add 28 ounces of canned crushed tomatoes, 20 ounces of canned diced tomatoes with green chilis, 1 can of black beans, and 1 can of sweet corn (don’t drain any of the cans). Add 1-2 cups of low sodium chicken broth. Stir to combine.
• Add about 2 cups of cubed butternut squash or sweet potato (or any other hardy, orange vegetable. You can often find pre-cubed butternut squash in the frozen vegetable section). Add ¾ cup of quinoa (or your preferred whole grain). Stir everything, and simmer over low heat until vegetables are tender and grains are cooked. 
• Add 1 ½ cups of frozen edamame (usually easy to find in freezer section of grocery store) and cook for 10 minutes longer.
• Serve with your favorite chili fixin’s, or freeze for later!

For more information on nutrition, food preparation, and healthy living, contact UGA Extension in Banks County: 706-677-6230 or susie.burton@uga.edu. 

Information adapted from UGA Extension, University of Kentucky Cooperative Extension Service, and USDA MyPlate. Recipe adapted from Maegan Brown.