Tag: Soup

Prebiotic Winter Soup

Posted in Light Bites & Snacks, Main Meals, Recipes, SidesTagged , , , , Leave a comment

What do Jerusalem artichokes, garlic, onions and leeks all have in common? They’re all prebiotics, which means they help feed the good bacteria in your gut.

If you’re not used to eating lots of prebiotics in your diet, you may well feel a little gassy after, but that’s your gut microbiota enjoying these special fibres. When they enjoy them, they ferment them, producing extra gas which you may notice either as bloating or flatulence. All good things, but always good to know in advance of this happening.

Serves 10

Ingredients

  • 2 tbsp extra virgin olive oil
  • 2 large onions, sliced
  • 2 leeks, sliced
  • 4 sticks of celery, sliced
  • 5 garlic cloves
  • 400g celeriac, roughly chopped
  • 800g Jerusalem artichokes, roughly chopped
  • 250ml white wine
  • 1 stock cube dissolved in 1.2l hot water
  • 1 bunch of thyme
  • 150ml double cream

To serve

  • Extra chopped herbs e.g. thyme leaves, chives, flat leaf parsley
  • Sourdough bread

Method

  • In a large pan, add the oil, onion, leeks and celery and cook for 5 mintues till soft.
  • Add the garlic, celeriac and Jerusalem artichokes followed by the wine, stock and thyme. Cook till the vegetables are soft.
  • Remove the woody herb stems before blending with the double cream. Season to taste with pepper.
  • Serve sprinkled with extra herbs and pepper and a slice of sourdough bread
Prebiotic Winter Soup

Per serving of soup: 204kcal/ 11g fat/ 5.6g saturated fat/ 15g carbohydrates/ 5.1g fibre/ 3.4g protein

Roasted Pumpkin and Cannellini Soup

Posted in Light Bites & Snacks, Main Meals, RecipesTagged , , , , , , , Leave a comment

This easy soup also doubles up as an easy pasta sauce – win win! It’s naturally vegan if using a suitable stock powder, and if you use a no added salt stock cube it is suitable for babies and toddlers.

Serves 6

Ingredients

  • 600g pumpkin, skin on and cubed
  • 2 large onions, cut into 8ths
  • 2 sticks of celery, chopped
  • 1 tin of cannellini beans
  • 4 garlic cloves, skin left on
  • 2 tbsp extra virgin olive oil
  • 700ml no added salt stock
  • 100ml boiling water
  • 20g pumpkin seeds, finely chopped if serving to young babies

Method

  • Add the pumpkin, onion, celery, beans, garlic and olive oil to a large roasting tray.
  • Mix well before roasting in a preheated oven set to 180°C fan/ 200°C convection, stirring halfway through.
  • Once cooked, remove the garlic from its skin.
  • Bring the stock up to the boil and add the roasted vegetables, deglazing the roasting tin with 100ml boiling water.
  • Bring the mixture back up to a boil before blending till smooth.
  • Serve with a sprinkle of pumpkin seeds.

Option to serve as a pasta sauce by stirring through freshly cooked pasta. Delicious with a sprinkle of nutritional yeast which is a great source of B vitamins and zinc.

Serve as soup, pasta or baby-led weaning pasta finger food

Per serving of soup: 175kcal/ 8.5g fat/ 1.3g saturated fat/ 17.0g carbohydrates/ 6.0g fibre/ 4.8g protein

Beetroot, Parsnip and Horseradish Soup

Posted in Light Bites & Snacks, Main Meals, Recipes, SidesTagged , , , , Leave a comment

Seasonal root vegetables make a simple, but super tasty soup which packs a punch. Fresh horseradish is super pungent and will got “straight up your nose”. I suggest starting with half the amount of fresh horseradish and tasting before adding more. Once you find the level you’re happy with you can stop. However, if you accidentally over do it, add a little extra creme fraiche which will help tone the heat down.

Cant get fresh horseradish? No problem, swap in some creamed horseradish or horseradish sauce. Or if the mustard flavour is not to your taste you could add ginger in instead which will add a warmth to the soup.

To make vegan omit the creme fraiche and use a dairy free yoghurt or dairy free cream alternative.

Serves 5

Ingredients

  • 1 large onion, sliced
  • 1 tbsp extra virgin olive oil
  • 2 cloves of garlic, roughly chopped
  • 400g parsnips, scrubbed (or peeled) and chopped into large chunks
  • 220g potatoes, scrubbed and cut into large chunks
  • 300g beetroot, peeled and cut into large chunks
  • 20g fresh horseradish, or to taste, finely grated
  • 60g creme fraiche

Method

  • In a large pan heat the onions and oil and cook over a low heat till soft and translucent.
  • Add the garlic and cook for a further minute.
  • Add the parsnips, potatoes and beetroot to the pan along with 900ml water. Bring to the boil and allow to simmer for 30 minutes.
  • Blend the soup till smooth and add the horseradish to taste.
  • Serve in bowls and top with a spoon of creme fraiche with sourdough bread on the side to dip in.

Per serving: 245kcal/ 10.4g fat/ 3.4g saturated fat/ 30.7g carbohydrates/ 7.0g fibre/ 4.6g protein

Jerusalem Artichoke Soup with Spinach and Almond Pesto

Posted in Light Bites & Snacks, Main Meals, RecipesTagged , , , Leave a comment

Seasonal Jerusalem artichokes fresh from the allotment. These little beauties are packed full of a prebiotic called inulin. Prebiotics are types of carbohydrates which our body is unable to digest, so it passes through the digestive tracts which feeds our gut bacteria. If you have a meal full of prebiotics you may feel a little bloated or gassy after, but nothing to worry about, it is just your gut microbiota enjoying their meal after you.

The inulin content of fresh Jerusalem artichokes varies according to the variety, growing conditions and storing conditions. Inulin content has been estimated to at 17-20.5% of fresh tuber weight.

A really easy way to use Jerusalem artichokes is to make them into a soup, the perfect starter to any dinner party which will wow your guests with their deliciously sweet flavour. Most soup recipes tell you to peel Jerusalem artichokes. If you can, try washing them thoroughly with a vegetable scrubber instead. This will save on time (as they can be fiddley to peel!), alongside helping reduce any food waste. The skins also have lots of fibre in them, like any root vegetable, so another good reason to leave them on and maximise on the fibre!

Serves 4 as a main or 6 as a starter

Ingredients

For the soup

  • 1 tbsp extra virgin olive oil
  • 1 large onion, sliced
  • 2 sticks of celery, sliced
  • 4 cloves or garlic, roughly chopped
  • 1kg of Jerusalem artichokes, scrubbed and cut into 1″ chunks
  • 300ml chicken or vegetable stock
  • 250ml dry white wine
  • 5 sprigs of thyme
  • 100ml double cream (optional to leave out or use a plant-based alternative)

For the pesto

  • 50g skin on almonds
  • 2 tbsp extra virgin olive oil
  • 50g spinach leaves
  • 1 garlic clove
  • 1 tsp lemon juice

Method

  • Gently cook the onions and celery in the oil in a large pan, allowing them to soften without colouring.
  • Add the garlic and artichokes and cook for a further 2 minutes before adding the stock, wine and 600ml of water.
  • Add the thyme, bring to the boil and allow to simmer for 45 minutes till the artichokes are soft.
  • Meanwhile, roast the almonds at 180°C for 10-15 minutes, shaking occasionally, till golden brown. Allow to cool.
  • Blend the olive oil, spinach, garlic, lemon juice and 1 tbsp water to a smooth paste.
  • Add half the roasted almonds and blend into the chunky pesto consistency.
  • Once the artichokes are cooked, remove the thyme stems and blend the soup till as smooth as possible.
  • Add the cream, if using.
  • Serve in bowls, topped with pesto and the remaining roasted almonds roughly chopped over the top.

Per main serving: 635kcal/ 30.0g fat/ 10.8g saturated fat/ 51.8g carbohydrates/ 6.8g fibre/ 11.6g protein

Spiced Pumpkin & Lentil Soup

Posted in Light Bites & Snacks, Main Meals, RecipesTagged , , , , , Leave a comment

Soup with a delicious autumnal twist making the most out of seasonal pumpkins which are being carved up for Halloween.

Sadly, over half the pumpkins carved at Halloween are under-utilised. The flesh and seeds of carving pumpkins are all edible, even once they have been carved. Pumpkins are a great source of beta-carotene, the precursor to vitamin A as suggested by the gorgeous golden-orange hue of the flesh and, in most cases, skins. A word of caution, if your pumpkin happens to have green skin your soup will adopt a “chip shop curry sauce” colour. Don’t worry, it will still be equally delicious!

If you don’t have any pumpkins hanging around you can substitute butternut squash or sweet potato as an alternative. These vegetables are still high in beta-carotene, an antioxidant that has previously been shown to help reduce the risk of heart disease and certain cancers.

Serves 4

Ingredients

  • 2 large onions, roughly chopped
  • 2 tbsp extra virgin olive oil
  • 4 cloves of garlic, roughly chopped
  • 3 tsp ground cumin
  • 2 tsp ground turmeric
  • 1 tsp dried chilli, or to taste
  • 200g red lentils
  • 500g pumpkin, skin on and roughly diced
  • 200ml coconut milk
  • 10g stock powder
  • 15g fresh coriander, finely sliced

Method

  • Gently fry the onion and oil in a large pan till soft and translucent. Add the garlic and cook for a further 2 minutes.
  • Add the dried spices and cook till fragrant before adding in the remaining ingredients with 1 litre of boiling water.
  • Allow to simmer for 20 minutes till the lentils and pumpkin are cooked through and soft.
  • Blend till smooth and serve.

Per serving: 447kcal/ 18.6g fat/ 2.3g saturated fat/ 50.7g carbohydrates/ 7.6g fibre/ 16.4g protein

Roasted Butternut Squash, Carrot and Chickpea Soup

Posted in Light Bites & Snacks, Main Meals, RecipesTagged , , , , , , , Leave a comment

Autumn is upon us, so therefore so is soup season. I always enjoy a good bowl of hot soup on a crisp cold Autumn day, but sometimes I find myself wondering how to get the protein in for the meal. Using beans, pulses or lentils is a great way to include some protein in a soup meal.

In an effort to save time and reduce food waste I don’t peel the squash or carrots. Instead I scrub them before removing the tops and tail. The skin is easily blended into the soup and will contribute to some of the fibre content. What is not to love?

Any leftover soup can be stored in the fridge in an airtight container for up to 5 days. Alternatively, this soup freezes really well so you can make a large batch of this to pull out when you need a quick lunch.

Serves 4

Ingredients

  • 2 tbsp extra virgin olive oil
  • 400g butternut squash, cut into 1″ cubes
  • 400g carrots, cut into 1″ pieces
  • 1 large onion, cut into 1″ pieces
  • 4 clove of garlic, skin on
  • 1 tin of chickpeas, drained and rinsed
  • 1 stock cube of choice

Method

  • Preheat the oven to 180°C fan/ 190°C convection.
  • Mix all of the ingredients, except the stock cube, in a large roasting tin. Roast in the oven for 1 hour, stirring half way through.
  • Boil 900ml of water and add the stock cube.
  • Remove the garlic cloves from their skins and add the roasted vegetables to the stock.
  • Blend the soup to the consistency of choice and serve.

Per serving: 276kcal/ 11.5g fat/ 1.7g saturated fat/ 32.7g carbohydrates/ 8.0g fibre/ 7.0g protein

Leek and Potato Soup

Posted in Light Bites & Snacks, Main Meals, RecipesTagged , , , , Leave a comment

This classic soup is as simple as the name suggests. However, a couple of extra ingredients will always help, particularly those base ingredients onion and garlic. If, like myself, you are running low on onions, you can substitute in some celery, or other alternatives include spring onion or chives.

I’ve made this soup smooth, however, I do on occasion make it chunky where I leave cubes of potato and slices of leek whole to add texture to the soup. If you have the time, cut your potatoes into 1cm cubes, and slice your leeks into 0.5cm rounds. Then just before blending, take a scoop or two out and then return once the soup has been blitzed. This method works best with more waxy potatoes which don’t fall apart when cooking, but if you only have floury potatoes they work perfectly for a smooth blended soup.

Serves 8

Ingredients

  • 2 tbsp rapeseed oil
  • 1 large onion, finely diced
  • 4 sticks celery, finely diced
  • 3 leeks, finely sliced
  • 4 cloves garlic, roughly chopped
  • 800g potatoes, diced
  • 15g stock powder

To serve

  • 150ml double cream (optional)
  • Chives, finely chopped

Recipe

  • Cook the onions on a gentile heat with the oil for 5 minutes before adding the celery and continuing to cook till soft and translucent.
  • Add the garlic and leeks and cook for a further 2 minutes.
  • Add the potatoes, stock powder and top up with water till all the ingredients are almost covered, around 1.2 litres, and simmer for 20 minutes, stirring occasionally.
  • Blend the soup till smooth, finish with cream (optional) and chives, and serve.

Per serving 331kcal/ 19.3g fat/ 6.8g saturated fat/ 32.1g carbohydrates/ 5.0g fibre/ 4.6g protein

Jerusalem Artichoke and Carrot Soup

Posted in Light Bites & Snacks, Main Meals, RecipesTagged , , , , , Leave a comment

Jerusalem artichokes are high in prebiotic inulin, which gives rise to their nickname of fartichokes! They are delicious and earthy, and are surprisingly versatile. Treat them like a potato; boiled, mashed, roasted or sautéed in a pan. Additionally they can also be treated like a water chestnut, eaten raw grated over salads or quickly cooked in a stir fry so they maintain a crunch. Get them while you can, they go like hot potatoes and are only in season during winter months.

Serves 4

Recipe

  • 1 tbsp rapeseed oil
  • 1 onion, finely diced
  • 4 sticks celery, finely diced
  • 4 garlic cloves, finely sliced
  • 500g Jerusalem Artichokes, peeled and roughly chopped
  • 4 carrots, roughly chopped
  • 10g stock powder
  • 10 sprigs thyme
  • 850ml water

Method

  • Gently fry the onion in the oil till soft and translucent. Add the celery and garlic and cook for a further 2 minutes without browning.
  • Add the artichokes, carrots, thyme, stock and water and bring up to a gentile simmer for 20 minutes. Remove any hard herb stalks.
  • Remove from the heat and bend till smooth.

Optional extra: gently fry sage leaves in butter or olive oil till crispy and serve over the top.

Per serving 144kcal/ 4.5g fat/ 0.6g saturated fat/ 23.8g carbohydrates/ 7.3g fibre/ 3.5g protein

Easy Noodle Soup

Posted in Main Meals, RecipesTagged , , , Leave a comment

I love this recipe as it’s so adaptable. Don’t have some of the ingredients? Substitute with what you’ve got in the cupboard or fridge. All you need are the staples: noodles, stock and sesame oil. These are the key ingredients which form your foundation. From there you can build it any way you like. And the best bit, the more diversity you put into your bowl, the happier your gut microbiota will be! So don’t be afraid to try something new, or dig out an old tin of bamboo shoots which have been sitting in the back of your cupboard that you haven’t know what to do with!

Other vegetables which work well in this dish include:

  • Spinach
  • Carrot
  • Courgette
  • Beansprouts
  • Cabbage including Chinese Leaf
  • Onion
  • Baby corn
  • Mushrooms

The only other advice I can offer is to stock whole wheat noodles as a staple in you cupboard. You can find dried noodles in most supermarkets nowadays, and opting for the whole wheat option means you automatically are helping to increase your fibre intake from the get go. Remember our daily target is 30g upwards, so every gram counts.

Serves 1

Recipe

  • 1 nest whole wheat noodles
  • 1/2 tsp stock powder
  • 5g ginger, finely diced
  • 40g bamboo shoots
  • 40g water chestnuts, sliced in half
  • 1 pak choi, sliced
  • 1 tsp sesame oil
  • 1 large or 2 small spring onions, sliced
  • 10g coriander
  • 100g cooked prawns
  • Chilli slices to taste

Method

  • Bring 300ml water up the the boil, add in the stock powder, ginger and noodles. Cook for 1 minute less than the packet instructions.
  • Add the bamboo shoots, water chestnuts and pak choi for the last minute to cook.
  • Remove from the heat, place in a serving bowl and dress with the remaining ingredients.
  • Serve and slurp immediately

Per serving: 376 kcal, 7.4g fat, 1.5g saturated fat, 25.7g protein, 47.7 carbohydrates, 9.2g fibre