Winter is well on its way and what better way to spend a winter’s day by cooking a flavoursome soup and enjoying it by a toasty fire! Here are a couple mouth-watering soups recipes to help you get you through these freezing winter days.
Chicken Soup
Ingredients:
- 1-2 tsp. olive oil (optional)
- 1 onion, chopped
- 2 carrots, thinly sliced
- 2 celery stalks, diced
- 3 cloves garlic
- 4 cups chicken pieces (raw)
- 1 cup barley
- 10 cups water
- Salt and pepper for taste
Method:
- Fry the onion and garlic in a small amount of olive oil (you can do this without oil if you would like) in a large pot
- Add the chicken and fry until slightly browned
- Add the carrots, celery, barley and water
- Bring to a boil and immediately reduce to a simmer
- Add salt and pepper for taste
- Simmer for about 40 minutes, or until the barley is cooked through
- Blend the ingredients with a hand blender
Lentil, Chickpea & Chilli Soup
Ingredients:
- 2 tsp. cumin
- 1 large pinch chilli flakes
- 1-2 tsp. olive oil (optional)
- 1 red onion, chopped
- 140g split lentils (uncooked)
- 850ml vegetable stock or water
- 1 x 400g can tomatoes, chopped or whole
- ½ x 400g can chickpeas
- Small hand full of coriander (to serve)
- Salt and pepper for taste
- Greek yogurt (optional)
Method:
- Dry-fry the cumin seeds and chilli flakes in a large pot for 1 minute
- Add olive oil and onions, fry for about 3-5 minutes
- Add the lentils, tomatoes and stock/water
- Bring to a boil and immediately reduce to a simmer
- Simmer for 15 minutes, until lentils are cooked through
- Blend the soup and transfer back into pot
- Add chickpeas and heat
- Season will salt, pepper
- Enjoy with some coriander and a small serving of Greek yogurt (optional)
Phone: 021 674 4666
Cell: 084 206 2715
E-mail: kimh.rd@mweb.co.za
Website: www.nourishdieticians.co.za