Creamy Thai Carrot Sweet Potato Soup
Serves 4
• 1 tbsp. oil (optional)
• 2 medium onions
• 2 garlic cloves, minced
• 1 tbsp. fresh ginger, minced
• 2 tbsp. red curry paste
• 4 cups vegetable stock (more if needed)
• ¼ cup peanut butter
• 6-8 medium, diced
• 3-4 medium sweet potatoes, diced
• Salt, freshly ground black pepper to taste
• ¼ tsp. cayenne pepper
• Chopped coriander, lime juice and roasted almonds for topping
Method:
1. Sauté the onion, garlic and ginger for 5-6 minutes until the onion is translucent.
2. Stir in the curry paste.
3. Melt the peanut butter in some of the stock. Add to the soup pot with the carrots, sweet potatoes, salt and rest of the vegetable stock.
4. Bring the soup to a boil. Lower the heat and simmer for 15-20 minutes until the carrots and potatoes are cooked.
5. Blend the soup to a smooth consistency.
6. Season to taste with salt and black pepper and add the cayenne pepper if you would like more spice. Thin the soup with some extra stock if the soup is too thick for your liking.
7. Serve the soup and top with coriander, a squeeze of lime juice and/or
toasted almonds.
Recipe adapted from cookieandkate.com
Roasted Broccoli Soup
Serves 4
Ingredients:
• 1 broccoli head, separated into florets
• 3 tbsp. olive oil
• 1 stalk celery, chopped
• 2-3 medium carrots, chopped
• 1 medium onion, chopped
• 4 cups vegetable stock
• 1 cup milk
• Salt and pepper to taste
• ¼ cup strong cheddar and ¼ cup yoghurt for topping
Method:
1. Heat the oven to 200°C. Toss the broccoli with 2 tbsp. of oil and 1 tsp. of salt. Place onto a baking tray and roast for about 20-25 minutes until golden brown.
2. Sauté the celery, carrots, and onion for about 12-15 minutes until the vegetables are tender.
3. Add the roasted broccoli and stock and bring to the boil. Reduce the heat and simmer until the vegetables are cooked, about 30-35 minutes.
4. Remove from the heat and add the milk.
5. Puree the soup and add more milk if it is too thick.
6. Reheat the soup and season to taste.
7. Serve the soup topped with a dollop of yoghurt and sprinkling of cheese.
Recipe adapted from countryliving.com
Chunky Tomato Red Pepper Soup
Serves 6
Ingredients:
• 1 tbsp. oil (optional)
• 2 medium red bell peppers, chopped
• 1 medium onion, chopped
• 2 garlic cloves, minced
• 2 tbsp. tomato paste
• 1 tsp. paprika
• 1 can tomatoes with basil
• 1½ cups vegetable stock
• 1 tsp. sugar
• Salt and freshly ground pepper to taste
• Chopped fresh basil and yoghurt for the topping
Method:
1. Sauté the peppers and onion for 10 minutes until golden and tender.
2. Stir in the garlic, tomato paste and paprika and cook for 1 minute.
3. Stir in the tomatoes, stock, sugar, salt and pepper. Crush the tomatoes with the back of a spoon.
4. Bring to a boil, then reduce heat and simmer for 15 minutes.
5. Season with salt and pepper if needed.
6. Serve and stir in some yoghurt and basil
Recipe adapted from countryliving.com
Leek and Potato Soup
Serves 4
• 1kg potatoes, diced
• 2 leeks, chopped
• 2 cups fat free milk
• 1 pear
• Salt, pepper and nutmeg to taste
• Chives, spring onions and/or chopped pecans for topping
Method:
1. Boil the potatoes in the milk for about 10 minutes.
2. Add the leeks and pear and cook for another 10-15 minutes until the potatoes are soft.
3. Blend until smooth.
4. Reheat the soup, and season with salt, pepper and nutmeg.
5. Serve and top with chives, spring onions and/or chopped pecans.
Recipe adapted from contentednesscooking.com
Phone: 021 674 4666
Cell: 084 206 2715
E-mail: mailto:kimh.rd@mweb.co.za
Website: http://www.nourishdieticians.co.za
