Soooo Easy Soup Recipes
Spiced Lentil Soup
Info
Calories per serving: 205 - Low in cholesterol. High in fibre, iron and protein from the lentils
Preparation Time: 15 minutes
Cooking time: 1 hour
Lentils are a cheap and excellent source of protein, and often take the place of meat in a vegetarian diet. This hearty lentil soup is a version of Indian dahl, and tastes delicious served with fresh bread, especially Indian breads such as nan or roti.
Ingredients
| 4oz (115g) red lentils | 1 teaspoon turmeric |
| 2oz (50g0 carrots | 1 dried red chilli |
| 4oz potatoes | 2 pints (1.1 litres) vegetable or chicken stock |
| 1 small onion | 2 tablespoons natural yogurt (optional) |
| 1 tablespoon virgin olive oil | Parsley or coriander leaves to garnish |
| 2 teaspoon cumin powder | Salt and freshly ground pepper to taste |
Method
1. Wash the lentils thoroughly in cold water, drain and reserve. Finely dice the carrots, potatoes and onion. Heat the oil in a large saucepan and cook the onion until transparent. Add the spices and cook for 2-3 minutes, stirring continuously.
2. Put the carrots and potatoes in the saucepan with the lentils and stock. Bring to the boil, reduce the heat and simmer for approx 1 hour until tender.
3. Season to taste and, if desired, serve topped with a spoonful of natural yogurt and a sprinkling of freshly chopped parsley or coriander leaves.
Parsnip & Apple Soup
Info
Calories per serving: 120 - Low in calories and cholesterol. High in fibre from vegetables
Preparation Time: 20 minutes
Cooking Time: 25 minutes
Parsnips are an autumn vegetable, and their flavour improves after a sharp frost. You will need a liquidizer for this recipe.
Ingredients
| 1 lb (450g) parsnips | 1 ½ pints (285ml) whole or semi-skimmed milk |
| 1 medium onion | Salt and freshly ground black pepper |
| 9oz (250g) Cox’s apples | 3 tablespoons virgin olive oil |
| ½ teaspoon ground nutmeg | A few sprigs of parsley for garnish |
Method
1. Finely chop the onion. Heat 2 ½ tablespoons of the oil in a large saucepan, and cook the onion over a medium heat until transparent. While the onion is cooking, peel, trim and roughly chop the parsnips. Reserving 1 small apple for garnish, peel, core and roughly chop the others.
2. Stir the nutmeg into the onion, and add the parsnip, chopped apple and stock. Bring to the boil, then reduce the heat and simmer for about 20 minutes until the parsnips are tender. Remove from the heat and allow to cool slightly.
3. Meanwhile, wash, core and cut the reserved apple into thin slices, leaving on the reddish skin. Fry the slices quickly for 1 minute in the remaining oil, then put to one side.
4. Blend the apples, vegetables and their liquid in a liquidiser until smooth. Stir in the milk and reheat gently, seasoning to taste. Pour the soup into individual bowls and serve garnished with the apple slices and parsley.
Thai Chicken & Coconut Soup
Info
Calories per serving: 160 - Low in calories and fat. High in protein from chicken.
Preparation Time: 20 minutes
Cooking Time: 15 minutes
A hint of chilli adds piquancy to this creamy Thai soup. This recipe will introduce those unfamiliar with Thai food to one of the healthiest of all cuisines.
Ingredients
| 2 boned and skinned chicken breasts | 2 x 15oz (425g) tins of coconut milk OR |
| ½ pint chicken stock | 2 x 10oz (275g) packets creamed coconut |
| 4 spring onions | 4 stalks of lemon grass, OR grated rind of ½ lemon |
| Juice of 2 limes | 3 teaspoons anchovy essence |
| 1 teaspoon grated fresh ginger | 12 small red chillies |
| 1 teaspoon soy sauce | 6 sprigs fresh coriander |
| 4 lime leaves (optional) |
Method
1. Pour the stock and coconut milk into a large saucepan. If using creamed coconut, place in a pan with the stock and heat gently until the blocks have melted. Slice the spring onions. If you are using the lemon grass, cut off the base of each stalk, peel away the tough outer layers and discard. Finely chop the bottom 4in (100ml) of each stalk and discard the rest.
2. Add the lemon grass or grated lemon peel to the pan with the lime juice, grated ginger, anchovy essence, soy sauce, whole chillies, spring onions and optional lime leaves.
3. Heat the soup to just below boiling point. Cut the chicken breasts into 1 inch (25mm) strips, add to the pan and simmer for 10 minutes. Reserve 4 small sprigs of coriander, chop the remainder and the bottom 1 inch (25mm) of the stalks, garnish with coriander sprigs and serve. Do not eat the chillies or lime leaves.
