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| Kim Hofmann - Dietitian |
There is nothing
better on a cold winter’s day than a hearty vegetable soup! Take a look at some recipes that will keep
you warm and your tummy happy!
Vegetable Soup with Pasta Shells
Ingredients:
·
1 tbsp.
olive oil
·
1
onion, chopped
·
2
carrots, sliced
·
1 celery
stalk, sliced
·
6
mushrooms, sliced
·
1 cup
tomato pasta sauce
·
5 cups
vegetable stock
·
½ cup
small pasta shells
·
1 pinch
fine sea salt and freshly ground pepper, to taste
Method:
1.
Heat
the oil in a large pot and add the onions, carrots and celery
2.
Cook
until the onions are translucent (about 10 minutes)
3.
Add the
mushrooms and cook until they have started to soften
4.
Add the
pasta sauce and vegetable stock and bring the pot to a simmer. Simmer for about 5 minutes, until the
vegetables are almost tender
5.
Add the
pasta shells, and simmer until they are al dente
6.
Give
the soup a taste and add salt and pepper as needed
These next 3 soups are all low in calories and high in
nutrition so use them to fill up on whenever you need to. They can be made in bulk and kept in the
fridge for a couple of days or frozen.
Spinach and Rooibos Soup
Ingredients:
·
300g fresh spinach, well rinsed
·
150g chicken
·
Salt and pepper to taste
·
4 spring onions chopped
·
30ml cake flour, made into a thin paste with a
small amount of cold water
·
4 chicken stock cubes dissolved in 1L hot
rooibos tea
·
100ml plain fat free yoghurt
Method:
1. Strip
the leaves from the hard stalks of the spinach and chop the leaves very finely
2. Season
the chicken with salt and pepper and fry in 1 of the stock cubes dissolved in a
small amount of boiling water until cooked
3. Remove
from sauce pan, cube and keep aside
4. Sauté
the spring onions in a small amount of stock
5. Add
the spinach and stir-fry for 3 minutes
6. Add
cake flour and mix well
7. Add
the rest of the chicken stock slowly while stirring
8. Bring
to the boil, reduce heat and simmer for 15 minutes
9. Add
the cooked chicken cubes and simmer for a further 5 minutes
10. Serve
with a yoghurt garnish
Green Soup
Kids and adults
love this soup. Children often are mistrustful of the colour but once persuaded
to taste it, they love it. The ingredients and the colour speak for themselves
when rating its nutritional value! You could use just one or two of the 3 green
veggies listed if you prefer or don’t have in stock.
Ingredients:
·
1 tbsp.
olive oil
·
1 onion,
chopped
·
2
punnets baby marrows
·
2
punnets broccoli
·
1 bag
spinach, washed and chopped
·
2 large
potatoes (skin on), roughly chopped
·
2
chicken stock cubes
·
1 litres
water
·
feta or
gorgonzola cheese or cheddar(optional)
Method:
1. Fry the onion in the olive oil until soft
2. Throw in all the other ingredients (except
the cheese)and boil gently until the veg and potato are cooked
3. Allow the soup to cool and then liquidize
4. Thin the soup down to the desired
consistency with either water or milk
5. Serve reheated with a sprinkled cheese on
top or diced ostrich viennas or on its own
Creamy Mushroom Soup
Ingredients:
·
3
punnets button mushrooms, roughly chopped
·
1 large
handful fresh parsley
·
2
vegetable (or chicken) stock cubes dissolved in 1 cup boiling water
·
1 tsp
crushed garlic
·
½ can
low fat evaporated milk or skimmed milk
·
¼ tsp
nutmeg
·
2
slices white bread with crusts removed
·
Pepper
to taste
Method:
1. Fry the mushrooms, parsley and garlic in a
little chicken stock for a few minutes
2. Cover and allow to simmer for 10 minutes
making sure there is just enough liquid
3. Crumble the bread into the pot and add the rest
of stock and seasoning
4. Simmer for a further 10 minutes and then
liquidise
5. Add evaporated milk or skim milk, reheat and
serve