Taste USA: Soups

Monday, July 4, 2016

gingered cauliflower soup

How to make gingered cauliflower soup recipe - Calories per serving 347

Serves 6

Preparation time 15 minutes, Cooking time 25 minutes

Ingredients:
1 tablespoon sunflower oil
25 g (1 oz) butter
1 onion, roughly chopped
1 cauliflower, cut into florets, woody core discarded, about 500 g (1 lb) when prepared
3.5 cm (1½ inch) piece of fresh root ginger, peeled and finely chopped
900 ml (1½ pints) gluten-free vegetable or chicken stock
300 ml (½ pint) semi-skimmed milk
150 ml (¼ pint) double cream
salt and pepper

Soy-glazed seeds:
1 tablespoon sunflower oil
2 tablespoons sesame seeds
2 tablespoons sunflower seeds
2 tablespoons pumpkin seeds
1 tablespoon gluten-free soy sauce

Method:
Heat the oil and butter in a saucepan, add the onion and fry for 5 minutes until softened but not coloured. Stir in the cauliflower florets and ginger, then the stock. Season with salt and pepper and bring to the boil. Cover and simmer for 15 minutes until the cauliflower is just tender.

Meanwhile, make the glazed seeds. Heat the oil in a frying pan, add the seeds and cook for 2–3 minutes, stirring until lightly browned. Add the soy sauce, then quickly cover the pan with a lid until the seeds have stopped popping. Set aside.

Purée the cooked soup in batches in a blender or food processor, then pour back into the saucepan and stir in the milk and half the cream. Bring just to the boil, then taste and adjust the seasoning if needed.

Ladle the soup into 6 shallow bowls, drizzle over the remaining cream and sprinkle with some of the glazed seeds, serving the remaining seeds in a small bowl for further sprinkling.

For creamy cauliflower & cashew soup, heat the oil and butter as for Gingered cauliflower soup, then add the chopped onion and 50 g (2 oz) cashew nuts and fry until the onions are softened and the nuts very lightly coloured. Mix in the cauliflower florets and stock as for Gingered cauliflower soup, then season with salt, pepper and a little grated nutmeg. Simmer for 15 minutes. Meanwhile, fry 50g (2 oz) cashew nuts in 15 g (½ oz) butter until pale golden, add 1 tablespoon honey and cook for 1–2 minutes until golden and caramelized. Purée the soup and finish with milk and cream as for Gingered cauliflower soup, ladle into 6 bowls and garnish with the cashews. Calories per serving 340

gingered cauliflower soup

roasted butternut and cashew soup

How to make roasted butternut and cashew soup recipe - Calories per serving 317

Serves 4

Preparation time 10 minutes, Cooking time 25 minutes

Ingredients:
1 kg (2 lb) butternut squash, peeled, deseeded and chopped into 1 cm (½ inch)
chunks
2 tablespoons olive oil
1 tablespoon chopped sage
2 tablespoons pumpkin seeds
1 onion, chopped
1 garlic clove, chopped
½ tablespoon mild curry powder
2 tablespoons cashew nuts
600 ml (1 pint) hot gluten-free vegetable stock
8 tablespoons natural yogurt
salt and pepper

Method:
Place the squash in a roasting tin and toss with 1 tablespoon of the oil and the sage. Place in a preheated oven, 220°C (425°F), Gas Mark 7, for 18–20 minutes until tender and golden.

Meanwhile, heat a nonstick frying pan over a medium-low heat and dry-fry the pumpkin seeds for 2–3 minutes, stirring frequently, until golden brown and toasted. Set aside.

Heat the remaining oil in a saucepan, add the onion and garlic and cook for 4–5 minutes until softened. Stir in the curry powder and cook for a further minute, stirring.

Add the roasted squash, cashews and stock and bring to the boil, then reduce the heat and simmer for 3–4 minutes. Stir in the yogurt. Using a hand-held blender, blend the soup until smooth. Season to taste.

Ladle the soup into 4 bowls and serve sprinkled with the toasted pumpkin seeds.

For butternut & sage colcannon, cook 750 g (1¾ lb) peeled, deseeded and chopped butternut squash and 300 g (10 oz) peeled and chopped potatoes in a saucepan of boiling water for 12–15 minutes until tender. Meanwhile, cook ½ shredded Savoy cabbage in a separate pan of boiling water for 4–5 minutes, then drain and keep warm. Meanwhile, poach 4 eggs as for Asparagus with poached eggs. Drain the squash and potatoes, then mash in the pan with 1 tablespoon natural yogurt, 1 tablespoon chopped sage and 25 g (1 oz) butter. Season well and stir in the cabbage. Serve topped with the poached eggs. Calories per serving 300

roasted butternut and cashew soup

Friday, July 1, 2016

caribbean pepper pot soup

How to make caribbean pepper pot soup recipe - Calories per serving 279

Serves 6

Preparation time 20 minutes, Cooking time 45–50 minutes

Ingredients:
2 tablespoons olive oil
1 onion, finely chopped
1 Scotch bonnet chilli, deseeded and finely chopped, or 2 hot Thai red chillies, chopped with seeds
2 red peppers, cored, deseeded and diced
2 garlic cloves, finely chopped
1 large carrot, peeled and diced
200 g (7 oz) potatoes, peeled and diced
1 bay leaf
1 thyme sprig
400 ml (14 fl oz) can coconut milk
600 ml (1 pint) gluten-free beef stock
salt and cayenne pepper

To serve:
200 g (7 oz) rump steak
2 teaspoons olive oil

Method:
Heat the oil in a saucepan, add the onion and fry gently for 5 minutes until softened and just beginning to turn golden. Stir in the chilli, red peppers, garlic, carrot, potatoes and herbs and fry for 5 minutes, stirring.

Pour in the coconut milk and stock, then season with salt and cayenne pepper. Bring to the boil, stirring, then reduce the heat, cover and simmer for 30 minutes, or until the vegetables are tender. Discard the herbs, then taste and adjust the seasoning if needed.

Rub the steak with the oil, then season lightly with salt and cayenne pepper. Heat a griddle or frying pan and when hot add the steak and fry for 2–5 minutes on each side until cooked to your liking. Leave to stand for 5 minutes, then slice thinly.

Ladle the soup into 6 bowls and top with the steak slices.

For prawn & spinach pepper pot soup, make the soup as for Caribbean pepper pot soup using 600 ml (1 pint) gluten-free fish stock in place of the beef stock. Simmer for 30 minutes, then add 200 g (7 oz) raw peeled prawns, defrosted if frozen, and 125 g (4 oz) spinach. Cook for 3–4 minutes until the prawns turn pink and are cooked through and the spinach is just wilted. Calories per serving 271

caribbean pepper pot soup

butternut and cumin soup

How to make butternut and cumin soup recipe - Calories per serving 221

Serves 4

Preparation time 10 minutes, Cooking time 40–45 minutes

Ingredients:
2 tablespoons pumpkin seeds
1 kg (2 lb) butternut squash, peeled, deseeded and chopped
1½ tablespoons olive oil
1 teaspoon dried chilli flakes
2 teaspoons cumin seeds
1 onion, chopped
1 garlic clove, chopped
600 ml (1 pint) hot gluten-free vegetable stock
2 tablespoons natural yogurt

Method:
Heat a nonstick frying pan over a medium-low heat and dry-fry the pumpkin seeds for 2–3 minutes, stirring frequently, until slightly golden and toasted. Set aside.

Place the squash in a roasting tin, drizzle with 1 tablespoon of the oil and sprinkle with the chilli flakes and cumin seeds. Roast in a preheated oven, 200°C (400°F), Gas Mark 6, for 30–35 minutes until tender, tossing occasionally.

Heat the remaining oil in a saucepan, add the onion and garlic and fry for 3–4 minutes. Add the squash and stock and simmer for 5 minutes. Using a hand-held blender, blend the soup until smooth, adding more liquid to loosen, if necessary.

Ladle the soup into 4 bowls and serve topped with dollops of the yogurt and the toasted pumpkin seeds.

For roasted butternut & cumin salad, place the butternut squash, cut into wedges, in a roasting tin and add the oil and cumin seeds, omitting the chilli flakes. Roast as for Butternut & cumin soup. Toss the roasted squash with 75 g (3 oz) watercress, 12 halved cherry tomatoes, 50 g (2 oz) sugar snap peas and 1 cored, deseeded and sliced red pepper in a serving bowl. Drizzle with 2 tablespoons gluten-free low-fat dressing and serve. Calories per serving 172

butternut and cumin soup

Thursday, June 30, 2016

smoked haddock and kale soup

How to make smoked haddock and kale soup recipe - Calories per serving 198

Serves 4

Preparation time 10 minutes, Cooking time 20–25 minutes

Ingredients:
1 tablespoon olive oil
2 shallots, diced
3 garlic cloves, crushed
1 large potato, peeled and diced
350 ml (12 fl oz) unsweetened soya milk
500 ml (17 fl oz) water
300 g (10 oz) kale, shredded
300 g (10 oz) smoked haddock, skinned and chopped
salt and pepper

Method:
Heat the oil in a saucepan, add the shallots and garlic and cook for 3–4 minutes until softened. Add the potato, milk and measurement water and season to taste. Bring to the boil, then reduce the heat and simmer for 5–6 minutes.

Stir in the kale and cook for a further 10–12 minutes until the vegetables are tender. Stir in the haddock and simmer for 2 minutes, or until cooked through.

Ladle the soup into 4 bowls and serve immediately.

For smoked haddock fishcakes with kale, cook 400 g (13 oz) smoked haddock under a preheated hot grill for 4 minutes on each side, then skin and flake into a large bowl. Mix in 625 g (1¼ lb) mashed potatoes, 1 tablespoon chopped rinsed and drained capers, the grated rind of 1 lemon, 2 tablespoons chopped parsley
and 1 beaten egg.

Mix well, then shape into 8 fishcakes and dust with a little flour. Heat 2 tablespoons olive oil in a frying pan and cook the fishcakes for 3–4 minutes on each side until golden. Meanwhile, heat 2 tablespoons olive oil in a separate pan, add 250 g (8 oz) chopped kale and cook for 3–4 minutes until wilted. Serve with the fishcakes. Calories per serving 297

smoked haddock and kale soup

bloody mary soup

How to make bloody mary soup recipe - Calories per serving 151

Serves 6

Preparation time 20 minutes, plus chilling, Cooking time 25 minutes

Ingredients:
1 tablespoon olive oil, plus extra to serve
1 onion, chopped
1 red pepper, cored, deseeded and diced
2 celery sticks, sliced
500 g (1 lb) plum tomatoes, chopped
900 ml (1½ pints) gluten-free vegetable stock
2 teaspoons caster sugar
4 teaspoons Worcestershire sauce
4 teaspoons tomato purée
4 tablespoons vodka
few drops of Tabasco sauce
salt and pepper
baby celery sticks with leaves, to garnish

Method:
Heat the oil in a saucepan, add the onion and fry for 5 minutes until softened but not browned. Stir in the red pepper, celery and tomatoes and fry for 5 minutes, stirring occasionally.

Pour in the stock, add the sugar, Worcestershire sauce, tomato purée and a little salt and pepper and bring to the boil. Cover and simmer for 15 minutes.

Leave the soup to cool slightly, then purée in batches in a blender or food processor until smooth. Sieve, if liked, then pour back into the saucepan. Add the vodka and Tabasco to taste, and adjust the seasoning if needed. Chill well.

Ladle the soup into 6 small glasses or bowls, add tiny celery sticks, drizzle with a little extra olive oil and sprinkle with a little extra pepper.

For Virgin Mary & pesto soup, fry the onion in the oil as for Bloody mary soup, add the red pepper, celery and tomatoes, then simmer in 900 ml (1½ pints) gluten-free stock mixed with 4 teaspoons sun-dried tomato paste and 2 teaspoons caster sugar for 15 minutes.

Purée with 1 tablespoon pesto. Chill and serve with a little extra pesto added to each bowl and garnished with a few tiny basil leaves. Calories per serving 154

bloody mary soup

minted spring lamb soup

How to make minted spring lamb soup recipe - Calories per serving 199

Serves 4

Preparation time 5 minutes, Cooking time 10 minutes

Ingredients:
1.8 litres (3 pints) gluten-free vegetable stock
150 g (5 oz) baby carrots, peeled and sliced
275 g (9 oz) cooked lamb, shredded
150 g (5 oz) peas
8 spring onions, sliced
4 tablespoons chopped mint
salt and pepper

Method:
Pour the stock into a saucepan and bring to a simmer. Add the carrots and cook for 3–4 minutes, then add the lamb and peas and cook for a further 2 minutes until the vegetables are tender.

Stir in the spring onions and mint, then season to taste.

Ladle the soup into 4 bowls and serve.

For minted spring lamb salad, whisk together 2 tablespoons olive oil, 1 tablespoon chopped mint, 2 teaspoons lemon juice, ½ teaspoon clear honey and salt and pepper in a bowl.

Place 50g (2 oz) baby spinach leaves, 50 g (2 oz) watercress and 2 sliced roasted peppers in a salad bowl with the seeds of 1 pomegranate, 75 g (3 oz) crumbled feta cheese and 300 g (10 oz) shredded cooked lamb.

Toss with the dressing and serve. Calories per serving 357

minted spring lamb soup

onion, tomato and chickpea soup

How to make onion, tomato and chickpea soup recipe - Calories per serving 150 (not including bread)

Serves 6

Preparation time 15 minutes, Cooking time 1 hour 10 minutes

Ingredients:
2 tablespoons olive oil
2 red onions, roughly chopped
2 garlic cloves, finely chopped
2 teaspoons brown sugar
625 g (1¼ lb) tomatoes, skinned if liked, roughly chopped
2 teaspoons harissa paste
3 teaspoons tomato purée
400 g (13 oz) can chickpeas, rinsed and drained
900 ml (1½ pints) gluten-free vegetable or chicken stock
salt and pepper

Method:
Heat the oil in a large saucepan, add the onions and fry over a low heat for 10 minutes, stirring occasionally, until just beginning to brown around the edges. Stir in the garlic and sugar and cook for a further 10 minutes, stirring more frequently as the onions begin to caramelize.

Stir in the tomatoes and harissa paste and fry for 5 minutes. Mix in the tomato purée, chickpeas, stock and salt and pepper and bring to the boil.

Cover, reduce the heat and simmer for 45 minutes until the tomatoes and onion are very soft. Taste and adjust the seasoning if needed. Ladle into 6 bowls and serve with warm gluten-free tomato ciabatta, if liked.

For chillied red onion & bean soup, make the soup as for Onion, tomato & chickpea soup but omit the harissa and add 1 teaspoon smoked paprika and 1 split dried red chilli when frying the tomatoes.
Replace the chickpeas with a rinsed and drained 400 g (13 oz) can red kidney beans. Serve with gluten-free garlic bread, if liked. Calories per serving 144 (not including bread)

onion, tomato and chickpea soup

Friday, June 24, 2016

black bean and chipotle soup

How to make black bean and chipotle soup recipe - Black beans are a good source of protein and fiber, and this soup makes a healthy and satisfying lunch in itself.

SERVES 4

PREP TIME 15 mins, COOK TIME 2–3 hrs

Ingredients:
9oz (250g) bacon, chopped
3 garlic cloves, crushed
1 onion, diced
2 x 14oz (400g) can black beans, unsalted
6oz (175g) cherry tomatoes, halved
3 cups hot chicken stock
1 tbsp ground cumin
1⁄2 tsp chipotle paste
salt and freshly ground
black pepper

For the topping:
2 smoked bacon slices
4 tbsp sour cream
1 avocado, halved, pitted, and sliced
bunch of cilantro leaves, roughly chopped

Method:
1 Put the bacon, garlic, and onion in a large soup pot and place over medium heat. Cook, stirring frequently, until the bacon begins to fry and the onions begin to soften.

2 Stir in the beans with their juices, tomatoes, chicken stock, ground cumin, and chipotle paste. Season to taste and bring to a boil. Reduce the heat and simmer, uncovered, for 2–3 hours, or until the soup has thickened and reduced by half.

3 In a frying pan, dry-fry the bacon slices until crisp. Remove from the pan and leave to cool, then crumble them into pieces.

4 Serve the soup hot, topped with the bacon, a dollop of sour cream, avocado, and cilantro.

black bean and chipotle soup

smoky split pea soup

How to make smoky split pea soup recipe - The croutons and crispy bacon garnish add a satisfying crunch to this hearty, warming soup.

SERVES 6–8

PREP TIME 5 mins, COOK TIME 1 hr 10 mins

Ingredients:
10 smoked bacon slices
1 onion, roughly chopped
2 garlic cloves, roughly chopped
2 carrots, thickly sliced
2 potatoes, quartered
3 celery stalks, chopped
1 tbsp chopped rosemary
1 tbsp chopped thyme
1 tbsp chopped oregano
8 cups hot chicken stock
1lb (450g) dry split peas
salt and freshly ground black pepper

For the croutons:
2 tbsp olive oil
2 garlic cloves, crushed
2–3 slices of day-old bread, cut into cubes

Method:
1 Brown the bacon in a heavy-based soup pot or flameproof casserole over medium heat. Take out a small amount of bacon and set aside for garnishing.

2 Add the onion and garlic to the pot. Stir in the carrots along with the potatoes, celery, and the herbs. Cook over low heat until the onions turn translucent, then add the stock and peas. Cover and cook over low heat for 45 minutes to 1 hour, or until the peas are soft.

3 Transfer the mixture to a food processor or use a hand-held blender and blend to a smooth purée. Season to taste.

4 For the croutons, heat the oil in a small pan over medium-high heat. Add the garlic and the bread and toss until brown. Crumble or finely chop the reserved bacon. Serve the soup hot, topped with the croutons and crumbled bacon.

smoky split pea soup

american new england clam chowder

How to make american new england clam chowder recipe - Once plentiful on the New England coast, clams were widely used as a source of cheap protein.

SERVES 4

PREP TIME 15 mins, COOK TIME 1 hr

Ingredients:
12oz (350g) thick-cut bacon, chopped
3 garlic cloves, crushed
1 large onion, roughly chopped
3 tbsp all-purpose flour
1 celery stalk, sliced
1lb 2oz (500g) fingerling potatoes, cut into thirds
13⁄4 pints (1 liter) hot chicken stock
2 x 101⁄2 oz (300g) can clams
1 cup heavy cream
juice of 1 lemon
salt and freshly ground black pepper
flat-leaf parsley, to garnish
crusty bread, to serve

Method:
1 In a large, heavy-based pan or soup pot, cook the bacon for 3–5 minutes, until sizzling and softened. Add the garlic, onion, flour, and celery. Cook until the onions are translucent.

2 Add the potatoes, along with the stock, clams, and cream. Simmer for 50–60 minutes, or until the potatoes are soft.

3 Add the lemon juice and season to taste. Garnish with the parsley and serve hot with crusty bread.

american new england clam chowder

creamy tomato soup with corn and peppers

How to make creamy tomato soup with corn and peppers recipe - This delicate soup brings together the best of the summer’s vegetable harvest in one creamy bowlful.

SERVES 8

PREP TIME 20 mins, COOK TIME 1 1⁄2 hrs

Ingredients:
3 tbsp olive oil
2 garlic cloves, crushed
1 onion, chopped
salt and freshly ground black pepper
2⁄3 cup tomato paste
4 x 14oz (400g) can chopped tomatoes
1 red bell pepper, seeded and diced
12oz (340g) can corn, drained
1 1⁄4 cup heavy cream
crusty bread or a Grilled cheese sandwich, to serve

Method:
1 In a large soup pot, heat 1 tbsp of oil over medium heat. Add the garlic and onion, and season. Add the tomato paste and stir for 2–3 minutes.

2 Add 2 cups of water, the tomatoes, and salt. Cover and simmer for 45 minutes.

3 Toss the pepper in the remaining oil. Broil on very low heat for 3–4 minutes, or until the pepper has roasted.

4 Using a hand-held blender, purée the tomato mixture in the pot. Stir in the corn and pepper, reserving a little of both to garnish, then add the cream. Simmer, uncovered, for a further 30–45 minutes. Remove from the heat, garnish with the reserved corn and pepper, and serve hot with crusty bread or a Grilled cheese sandwich.

COOK’S TIP
In high summer, use the kernels from 2 fresh corn cobs instead of using canned.

creamy tomato soup with corn and peppers

spicy chorizo minestrone

How to make spicy chorizo minestrone recipe - A classic Italian minestrone is given added spice with the use of chorizo, a Spanish cured pork sausage.

SERVES 8–10

PREP TIME 20 mins, COOK TIME 2 hrs

Ingredients:
1 tbsp olive oil
3 garlic cloves, crushed
9oz (250g) red onion, chopped
8oz (225g) green bell pepper, seeded and chopped
9oz (250g) celery stalks, chopped
7oz (200g) carrots, sliced
8oz (225g) zucchini, roughly chopped, skin-on
2 x 14oz (400g) can chopped tomatoes
14oz (400g) can chickpeas
3 cups hot chicken stock
8oz (225g) cherry tomatoes
salt and freshly ground black pepper
1lb 5oz (600g) chorizo
1 cup Parmesan rind
2oz (60g) kale, de-ribbed and chopped
8oz (225g) dried orecchiette pasta
6oz (175g) Portobello mushrooms, sliced

Method:
1 Heat the oil in a large soup pot over medium heat and add the garlic. Stir in the onion, pepper, celery, carrots, and zucchini. Cook for 5 minutes. Add the chopped tomatoes, chickpeas with their juices, stock, and cherry tomatoes. Season and bring to a boil.

2 Remove the skin from the chorizo and crumble the sausage meat into a frying pan. Cook for 5–7 minutes, until browned. Reserve the drippings and transfer the chorizo to the soup pot, along with the Parmesan. Stir to incorporate, reduce the heat, and simmer, uncovered, for 1 hour 45 minutes.

3 Stir in the kale and pasta. Cook for a further 15–20 minutes, or until the pasta is tender.

4 Meanwhile, cook the Portobello mushrooms in the frying pan with the chorizo drippings over medium heat for 3–5 minutes, until browned. Season to taste. Serve the soup hot, topped with the Portobello slices. Read More

tortilla chicken soup

How to make tortilla chicken soup recipe - Full of the vibrant flavors of the Southwest, this colorful, hearty soup is a meal in itself.

SERVES 6

PREP TIME 20 mins, COOK TIME 45 mins

Ingredients:
3 tbsp olive oil
2 garlic cloves, crushed
1 jalapeño or other mild green chile, finely chopped
1 red onion, diced
1 green bell pepper, seeded and roughly chopped
1 red bell pepper, seeded and roughly chopped
15oz (400g) can corn, drained
15oz (400g) can black beans, drained
3 tbsp cornmeal or grits
2 x 15oz (400g) can chopped tomatoes
salt and freshly ground black pepper
2 tsp chipotle paste
5 cups hot chicken stock
2 chicken breasts, 12oz (350g) in total

To garnish:
3 tortillas, cut into 1⁄2in (1cm) strips
handful of cilantro, chopped
1⁄2 cup grated Cheddar cheese
juice of 1 lime

Method:
1 Heat 1 tbsp of the oil in a large soup pot over medium heat. Add the garlic, jalapeño, and onion, and cook over medium heat for 3–4 minutes. Add the peppers with the corn, beans, and cornmeal.
Simmer, stirring occasionally, for 2–3 minutes.

2 Stir in the tomatoes with their juices, a little salt, 1 tsp of the chipotle paste, and the stock. Reduce the heat to low and simmer for 35 minutes.

3 Meanwhile, season the chicken on both sides with salt and black pepper, and smear all over with the remaining chipotle paste. Heat 1 tbsp of the oil in a frying pan and cook the chicken breasts for 8–10 minutes per side, then cut them into 1⁄2in (1cm) slices and add to the soup.

4 Heat the remaining oil in a large frying pan over low-medium heat. Sauté the tortilla strips for 2–3 minutes, or until crisp and browned. Serve the soup hot, garnished with the cilantro, cheese, lime juice, and tortilla strips.

tortilla chicken soup

asian chicken and rice noodle soup

How to make asian chicken and rice noodle soup recipe - Make this with homemade chicken stock to get a second delicious meal from a simple roasted chicken.

SERVES 4

PREP TIME 20 mins, COOK TIME 25 mins

Ingredients:
2 tbsp olive oil
2 stalks of lemongrass, trimmed
bunch of scallions, trimmed and roughly chopped
2 red chiles, seeded and halved
2in (5cm) piece of ginger, cut into slices
small bunch of cilantro, leaves and stalks separated
5 cups hot chicken stock
7oz (200g) cooked chicken, shredded
1 cup soup noodles, such as vermicelli
salt and freshly ground black pepper

Method:
1 Heat the oil in a large saucepan. Roughly bruise the lemongrass with a rolling pin. Add the lemongrass, scallions, chiles, ginger, and cilantro stalks to the saucepan and cook over medium heat for 2 minutes to release their flavors.

2 Add the stock and bring to a boil. Reduce the heat to a gentle simmer and cook for about 20 minutes, until the vegetables are soft. Take the saucepan off the heat and pass the stock through a sieve to remove the vegetables. Wipe the saucepan clean and return the flavored stock to the heat.

3 Add the chicken and noodles, and continue to cook until the noodles are ready (according to the package instructions). Check the seasoning. Roughly chop the cilantro leaves and scatter over the hot soup before serving immediately.

COOK’S TIP
If you have extra stock, double the quantities and cook up to step 3. Add the chicken, but leave out the noodles. Freeze it in portions. Then, when needed, defrost the portions, bring to a boil, add the noodles, and cook until tender. Read More

Thursday, June 16, 2016

Beet and Cranberry Borscht

How to Make Beet and Cranberry Borscht Recipe - Cranberry juice brings sweetness and fruity goodness to red cabbage and purple beets in a soup that is full of vitamins and antioxidants. For a main meal, serve with wholegrain bread.

SERVES: 6

PREPARATION: 10 MINUTES, COOKING: 15 MINUTES

Ingredients:
1 tablespoon (15 ml) olive oil
1 onion, chopped
2 celery stalks, chopped
2 cloves garlic, crushed
1/2 teaspoon (2 ml) ground mace or nutmeg
1/2 teaspoon (2 ml) ground allspice
1 1/4 cups (300 g) red cabbage, finely shredded
2/3 cup (150 ml) chicken stock, hot
2 1/2 cups (600 ml) cranberry juice drink
1 3/4 cups (450 g) cooked beets, diced
2 teaspoons (10 ml) red wine vinegar or cider vinegar
2 tablespoons (30 ml) lemon juice
freshly ground black pepper
4 tablespoons (60 ml) low-fat plain yogurt
3 tablespoons (45 ml) snipped chives

Method:
1 Heat the oil in a large saucepan over high heat, add the onion, celery, garlic, mace and allspice and stir to combine. Reduce the heat to medium, then cover the pan and cook for 4 minutes, or until the vegetables begin to soften.

2 Add the cabbage to the pan and cook, stirring, for 1 minute. Add the hot stock, 13/4 cups (450 ml) water and the cranberry juice drink. Stir in the beets and bring to a boil. Reduce the heat to low, cover and cook at a slow simmer for 10 minutes.

3 Stir in the vinegar and lemon juice and season to taste with pepper. Ladle the soup into four bowls, then top each serving with 1 tablespoon (15 ml) yogurt and sprinkle with chives.

Each serving provides
141 calories, 4 g protein, 4 g fat (<1 g saturated fat), 23 g carbohydrate (22 g sugars), 5 g fiber, 148 mg sodium

Cut the cabbage into short fine shreds by slicing it into slim wedges and then finely slicing the wedges—the cabbage should then fall apart. Vacuum-packed cooked beets are a brilliant pantry ingredient with a long shelf life. For this recipe, make sure it is not the kind preserved with vinegar. Otherwise, boil or bake unpeeled beets until tender, rub off the skins, and use as directed above.

Superfood
RED CABBAGE belongs to the brassica family, with broccoli and watercress. It is bursting with antioxidant nutrients, and provides vitamin C and B vitamins, such as folate. Evidence links brassicas with a reduced risk for cancer of the digestive tract.

Beet and Cranberry Borscht

Mediterranean Roasted Vegetable Soup

How to Make Mediterranean Roasted Vegetable Soup Recipe - Mixed vegetable soups such as these are not only good for you, but they can be made with whatever you have in the fridge carrots, beans or broccoli any vegetable that will hold its shape when cooked. Serve with whole-grain bread for a main meal.

SERVES: 4

PREPARATION: 25 MINUTES, COOKING: 40 MINUTES

Ingredients:
1 tablespoon (15 ml) olive oil
5 cloves garlic, peeled
2/3 pound (350 g) all-purpose potatoes, unpeeled and diced
1 green pepper, seeded and diced
1 yellow pepper, seeded and diced
1/2 teaspoon (2 ml) chopped fresh rosemary
1 zucchini, halved lengthwise and cut into 1/2 inch (1 cm) pieces
1 red onion, cut into 1/2 inch (1 cm) chunks
1 1/2 cups (375 ml) carrot juice
1 1/2 cups (375 g) roma tomatoes, diced
1 teaspoon (5 ml) fresh tarragon

Method:
1 Preheat the oven to 450°F (230°C). Combine the oil and garlic in a roasting pan and roast in the oven for about 5 minutes, or until the oil begins to sizzle. Add the potatoes, peppers and rosemary and toss to coat in the oil and garlic. Roast for about 15 minutes, or until the potatoes begin to color and soften. Add the zucchini and onion and roast for another 15 minutes, or until the zucchini is tender.

2 Put the carrot juice, tomatoes and tarragon in a large saucepan and bring to a boil. Spoon the roasted vegetables into the saucepan and mix well to combine.

3 Pour a little water into the roasting pan and stir, scraping up any browned bits that have stuck to the bottom of the pan. Pour the juices into the saucepan and cook for about 2 minutes, or until heated through. Divide the soup among serving bowls and serve hot.

Each serving provides
168 calories, 6 g protein, 5 g fat (1 g saturated fat), 24 g carbohydrate (11 g sugars), 6 g fiber, 59 mg sodium

The deeply colored vegetables in this soup are not only high in fiber but contain a wide variety of nutrients. You’ll also benefit from a number of potent, disease-fighting carotenoids, such as beta-carotene and lycopene.

Mediterranean Roasted Vegetable Soup

Fresh Fruit Soup

How to Make Fresh Fruit Soup Recipe - Not only is this refreshing soup perfect on a sweltering summer day, it could also give you a vitamin boost in winter. Made with a variety of vitamin-packed raw fruits and vegetables, it has a low GI and is an easy way to load up on protective nutrients.

SERVES: 4

PREPARATION: 30 MINUTES, PLUS 1 HOUR CHILLING, COOKING: NONE

Ingredients:
1 cup (250 ml) unsweetened pineapple juice
2 cups (500 ml) unsweetened orange juice
1/2 cucumber, diced
1/4 red onion, finely chopped
1 small red pepper, seeded and chopped
1/2 red chile, seeded and chopped
juice of 1 lime
1/2 teaspoon (2 ml) superfine sugar
1 large mango
10 white grapes
1 firm pear
2 passion fruit
1 tablespoon (15 ml) chopped fresh mint
2 tablespoons (30 ml) chopped fresh cilantro leaves
sprigs of fresh mint, to garnish

Method:
1 Combine the pineapple juice, orange juice and 1 cup (250 ml) water in a large bowl. Add the cucumber, onion, pepper, chile, lime juice and sugar and stir well. Cover and place in the refrigerator to chill for 1 hour, to allow the flavors to develop.

2 Cut and dice the mango flesh and add to the soup. Halve the grapes and core and dice the pear, then add to the soup. Cut the passion fruit in half, scoop out the flesh with a teaspoon and stir into the soup. Add the chopped mint and cilantro.

3 Ladle the soup into bowls and garnish with mint sprigs. Serve at once.

ANOTHER IDEA
+ Purée the soup (without the passion fruit pulp) in a blender or food processor to make a vitamin-packed refreshing drink any time of year.

Each serving provides
148 calories, 3 g protein, 1 g fat (0 g saturated fat), 33 g carbohydrate (30 g sugars), 5 g fiber, 20 mg sodium

HEALTHY EATING Nutritionists recommend a daily quota of seven or more servings of fruits and vegetables for optimum health and well-being. This soup is a great way to help you meet this target.

STUDIES into the incidence of bowel cancer within different population groups suggest that people who eat more fruits and vegetables are less likely to get this disease.

Fresh Fruit Soup

Red Lentil Soup

How to Make Red Lentil Soup Recipe - Red lentils are a great ingredient for weeknight soups as they don’t need to be soaked before cooking. Top this nourishing soup with a little low-fat plain yogurt if you like. Served with whole-grain bread, it makes a hearty main meal.

SERVES: 2

PREPARATION: 10 MINUTES, COOKING: 30 MINUTES

Ingredients:
2 tablespoons (30 ml) olive oil
1 red onion, diced
3 cloves garlic, crushed
2 inch (5 cm) piece of fresh turmeric, chopped, or 11/4 tablespoons (19 ml) ground
turmeric
1 1/2 inch (3 cm) piece fresh ginger, peeled and chopped
1 cup (250 g) red lentils
1 1/2 cups (375 ml) homemade or low-sodium chicken or vegetable stock
fresh cilantro leaves, to garnish

Method:
1 Heat the oil in a large saucepan over low heat. Add the onion, garlic, turmeric and ginger and gently fry for about 10 minutes, or until the onion is soft.

2 Add the lentils, stock and 11/4 cups (300 ml) water and bring to a boil. Reduce the heat to a simmer and cook, covered, for 20 minutes, or until the lentils are soft. Add extra water if the soup becomes thick or too dry.

3 Allow the soup to cool a little, then use a hand-held stick blender to purée the soup until smooth, or purée in a food processor or blender. Ladle into bowls, scatter with cilantro and serve.

Each serving provides
549 calories, 34 g protein, 22 g fat (3 g saturated fat), 58 g carbohydrate (6 g sugars), 20 g fiber, 432 mg sodium

Superfoods
TURMERIC, ONIONS, GARLIC AND GINGER are all excellent sources of antioxidants, but turmeric is also widely regarded as a powerful anti-inflammatory. Turmeric contains curcumin, which is thought to relieve aches and inflammation.

Red Lentil Soup

Saturday, June 11, 2016

Lettuce and Garden Herb Soup

How to Make Lettuce and Garden Herb Soup Recipe - preparation 15 minutes cooking time 25–30 minutes

Serves 4

Ingredients:
50g/2oz/4 tbsp butter
1 onion, chopped
1 medium baking potato, cubed
1 litre/1¾ pints/4 cups hot vegetable stock
1 round lettuce, torn into pieces
50g/2oz fresh parsley, chives and/or basil, roughly chopped
salt and ground black pepper
croûtons to serve

Method:
1 Melt the butter in a pan over a low heat. Add the onion and cook gently for 5 minutes or until softened. Stir in the potato, then cover and cook for 10 minutes, stirring occasionally.

2 Pour in the hot stock and season with salt and pepper. Bring to the boil, then reduce the heat, cover and simmer for 10 minutes or until the potatoes are cooked.

3 Add the lettuce and herbs and cook for 1 minute or until the lettuce wilts. Blend, in batches, until smooth.

4 Cool and freeze, or reheat and serve the hot soup with a sprinkle of croûtons.

Lettuce and Garden Herb Soup