Archive for category Soup
Some time this month is/was national kale day and as I’m in my first week of doing my 4th October Unprocessed it seems only fitting to celebrate such a healthy day! This post was meant to be timed with that day but sometimes life gets in the way of such plans.
I have been trying to think of ways to use up kale as my crop keeps coming from the allotment! I’ve had lots of kale salads and one of my favourite quick dinners is stir fried kale with fried eggs. One of the pod casts I enjoy listening to is the Splendid Table and while perusing their website I came across a recipe for Kale and Sweet Potato soup. I happened to have both sweet potatoes and kale so set about making this soup for a healthy lunch. I wondered why there was no picture of the soup on their website, strange not to have a picture with a recipe especially on a food site. Well once I made the soup and took approximately 60 pictures trying to get the soup to look like anything other than bile I understood why they decided not to include a picture! The soup certainly does taste nicer than it looks, but don’t let its vivid green appearance put you off! Unfortunately that did happen to my husband, I couldn’t help but laugh hearing his worried shout up the stairs “this soup isn’t for me is it?” No, he could not be persuaded to share any!
I really like this soup, the sweet potatoes lend their typical sweet tones and the toasty cumin and heat from the chilli combine to make a very tasty, warming soup. It’s quick to make and good for you too with both kale and sweet potatoes been high in vitamins, fibre and iron. To avoid the bright green colour you could blend the soup a little less or adjust the sweet potato/kale ratio.
Kale and Sweet Potato Soup (inspired from this recipe)
- 1 medium onion, chopped
- 1 tbsp olive oil
- 1 medium sweet potato, approx 350 grams
- 225 grams kale, I used curly kale but any is fine. Remove tough stems and roughly chop leaves
- 750 ml vegetable stock plus a little more to thin soup at the end
- 1 tsp ground cumin
- 1/2 tsp chilli pepper flakes
- salt and pepper to taste
- Add the oil to a large saucepan and sauté the onion and sweet potato over a medium heat until the onion is softened.
- Add the stock to the potatoes and onions and simmer for 10 minutes.
- Add the cumin and chilli , stir to combine then add the kale and simmer for a further 5-10 minutes until the potatoes are soft and the kale cooked through. The kale will sit right on top of the soup, if you put a lid on the pan the kale on top will steam.
- Carefully pour the contents of the pan into a blender and blend until desired consistency is reached. If necessary add a little more stock if a thinner soup is preferred.
- Season with salt and pepper to taste.
It rare for me to want to make or even eat soup in the summer. Rarer still we are actually having some summer like weather here which makes soup an even less likely meal! However I got to thinking of recipes for all the tomatoes I’m hoping for from the allotment and a request for tomato soup from my favourite 10-year-old resulted in this unseasonable recipe.
This is a one pan and blend recipe, really quick and easy to make. It actually makes a great summer meal as there is little effort involved. Paired with a salad you can have a light, nutritious meal in no time.
Roasted Tomato and Garlic Soup (makes 2-3 servings)
- 550 grams (approx 5-6 largish) tomatoes, cut into quarters
- 2 cloves garlic, peeled and cut into quarters
- 1 small red onion, peeled and cut into chunks
- 1 tbsp olive oil
- couple of sprigs of fresh thyme or 1/2 tsp dried
- sea salt and fresh ground black pepper
- 500 mls chicken stock (vegetable stock works fine too, whatever you prefer)
- Preheat the oven to 200 c, 400 f, gas 6.
- Place the cut tomatoes, garlic and onion on a baking tray and drizzle over the olive oil. season with salt and pepper and scatter over the thyme.
- Roast for 30- 45 minutes until it’s all beginning to get a little charred.
- Tip the contents of the baking tray into a blender along with the stock and blend for a couple of minutes until smooth. If you don’t have a blender an immersion blender would also work.
- Season more to taste if necessary and serve.
A swirl of cream added to the soup in the serving bowl makes a decadent finish.
I prefer to use large vine tomatoes but any will do, the roasting really brings out the flavour.
I’m dragging myself kicking and screaming onto the healthy train this new year! I’m finding it hard to get out of bad habits left over from the holiday season, possibly the very cold weather we have had recently is making it harder. However I’m trying to get back into healthier habits. One thing we will be having for dinner this week is watercress soup. I first tried this soup in France, in a supermarket of all places! We were given a sample while shopping, if I had made that soup for my husband he wouldn’t have even tried it but in a French supermarket it was somehow appealing to him and not only did he try but he liked it! Always delighted to find a healthier meal for that my husband will have too, I recreated it when we got back. It’s very simple and quick to make. Watercress is high in antioxidants and it’s also a good source of vitamins A and C, helping to boost the immune system which is good for this time of the year. It’s also very low in calories which is always good news.
This is a very mild tasting soup, the watercress adds some peppery tones but it is overall a simple clean tasting soup, I will be having it accompanied with a salad but some crusty bread would be fabulous served with this soup. Be careful not to blend for too long or the potatoes go gloopy.
- 400 grams potatoes, peeled and chopped into chunks
- 1 large onion, chopped
- A splash of olive oil
- 250 mls vegetable stock (homemade if you have it otherwise try to find a stock that is lower sodium and doesn’t contain msg)
- 2 x 75 gram bags of watercress
- Add the olive oil to a large saucepan, when heated add the onions and potatoes. Stir to coat in the oil then turn the heat down, cover and leave to sweat for about 5 minutes, this will soften the onion and potato without browning.
- Add the stock and bring to a boil. Lower the heat and simmer for 15 minutes, the potatoes should be almost ready.
- Add all the watercress, leave it resting on top and put the lid back on so the watercress can steam. Cook for 5 minutes, check to see that the potatoes are soft and the watercress wilted.
- Blend to your preferred smoothness. My husband likes no lumps at all so I use a blender but a more chunky finish with a stick blender is also nice.
- Serve immediately. This soup freezes well.
At this time of the year we are awash with recipes for soup. I have countless soup recipes on my “to make” list, yet still I seek more! Trying to get my husband to eat some/any vegetables is a constant trial. Vegetables blended in soup are my husband’s preferred way of eating vegetables, surprisingly even carrots. So when I saw this recipe I thought I was onto a winner. My version of that soup is a little more simple, I omitted the peanut butter to save a few calories. I find carrot soup verges on the over sweet for my taste so also left out the maple syrup. I prefer to use half coconut milk and half stock as I found all coconut milk added a little too much sweetness. I also like my soup a lot thinner so added more liquid.
This soup is so flavorful, extra sweet from roasting the peppers and carrots, the coconut milk adds another dimension to the flavour and for me the addition of chilli adds a punch of heat at the end. This soup is full of vitamin C and A and high in beta carotene all of which aid in boosting the immune system and are though to aid in the fight against cancer. At this time of the year, common for seasonal over indulgence its nice to have a quick, healthy meal up your sleeve.
Roasted Red Pepper and Carrot Soup (adapted from this recipe)
- 200 gram (7 oz) red peppers
- 450 gram (I lb) carrots (preferably organic)
- 2 tbsp olive oil
- salt and fresh ground black pepper
- 1/2 can (200 ml) light coconut milk
- 200 ml vegetable stock plus more for thinning, I use about an extra 2oo mls
- 1 tsp chilli flakes ( or less to your taste)
- Preheat the oven to 200 c, 400 f, Gas mark 6.
- Peel and chop the carrots into chunks of around 1.5 inches and place onto a baking sheet.
- Remove the seeds from the peppers and slice into 4-6 largish slices. (I used the longer red peppers) and place onto the baking sheet with the carrots.
- Sprinkle with the olive oil and season with salt and pepper.
- Roast for around 40 minutes until the carrots are soft enough to pierce easily with a knife and the peppers have started to shrink and darken at the edges.
- If you have a blender tip the roasted vegetables into it and add the coconut milk, stock and chilli flakes. Blend until all the ingredients are well mixed and the resulting soup is thick and creamy. If you don’t have a blender use a stick/hand blender to blend all the ingredients in a saucepan the texture just wont be as smooth.
- Thin the soup with some more stock until you have the consistency you like.
It’s that time of the year again when everyone is trying to be healthy! I know that’s rather boring but after the Christmas period when most of us over indulged and ate less than our share of healthier foods January is a time to nourish ourselves. It makes us feel better to do some good after all that excess. I have yet to decide which diet I am doing this January! (I’m only half-joking!) While I ponder over that decision I am avoiding processed foods, drinking lots of water and stuffing myself with healthy vegetables, especially greens. Green is the colour this January! On a recent trip to the local market I came home with a bag stuffed with greens including kale, spinach, cavalo nero and brussels tops. I had however got carried away with all these greens, too much just for me, my husband has an aversion to greens! I find the shelf life of greens shorter than some other vegetables so as speed to use them was necessary I whipped up a speedy soup using the spinach and some of the kale.
This is a use what you have kind of soup, with a base of potato, onion and garlic and what greens you have or fancy. The greens are only wilted so they retain their vibrant green colour and their nutrients. Its very green, something this green has to be good for you! Although my husband hates most vegetables he will eat spinach so I hoped that by mainly using spinach he would at least try it! Well he did try and whats more really enjoyed it! He knows me well though and while eating said ” I know there is more than just spinach in here and that you will tell me when I’m finished”!
I did tell him about the kale in the soup when we had finished but he declared it to be delicious! Ever keen to feed my husband vegetables I will be making this again.
Healthy Green Soup
- 1 medium potato, peeled and chopped into chunks
- 1 white onion, chopped
- 2 cloves of garlic, crushed
- 1 tablespoon vegetable oil
- 350 gram spinach leaves, washed
- 150 gram kale (I used curly kale) washed
- 1 litre stock, vegetable or chicken as you prefer
- salt and pepper to taste
- In a large saucepan heat the oil and add the potato and onion. Coat with the oil and turning the heat right down cover and leave to sweat for about 5 minutes.
- Add the garlic to the pan and stir.
- Add the stock and bring to the boil, reduce heat and simmer until the potato is soft.
- Add the green leaves to the pan, no need to stir. Put the lid on and leave until the greens have wilted, about 5 minutes.
- Remove from heat and puree to desired consistency using a blender or as I did an immersion blender.
- Season with salt and pepper to taste and serve hot.