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16 December 2017Last updated
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Healthy body

Super soup recipes to cosy up with this winter

Enjoy a relaxed evening and a selection of warm and wonderful flavours

Aqaurius
29 Jan 2017 | 01:40 pm

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Simple, healthy and delicious, we’ve got five great soups to keep you toasty and full this season...

Lamb and chickpea soup

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Serves 6-8
Preparation time 40 minutes
Cooking time Approximately 2½ hours

Ingredients

  • 30ml olive oil
  • 500g stewing lamb pieces
  • 1 large onion, chopped
  • 3 cloves garlic, crushed
  • 5ml ground cumin
  • 3ml ground coriander
  • 1ml cayenne pepper
  • 3 medium carrots, peeled and diced
  • 1 can chopped tomatoes
  • 2 bay leaves
  • 1.5 litres prepared chicken stock
  • 1 can chickpeas, drained
  • 125ml barley
  • 10ml lemon juice
  • Handful of freshly chopped mint
  • Natural yogurt and extra fresh mint, to serve

Method

1. Heat the oil in a large saucepan. Brown the pieces of lamb in batches, then remove from the saucepan and set aside.

2. Reduce the heat and add the onion to the saucepan. Sauté for five minutes, then add the garlic and spices and sauté for a further minute.

3. Return the meat to the saucepan and add the carrots. Add the tomatoes, bay leaves and 500ml of the chicken stock. Bring to the boil, then reduce the heat and cover the saucepan. Simmer gently for 1½ hours.

4. Add the remaining stock, the chickpeas and the barley. Cover and simmer for a further 30-45 minutes until the meat is very tender. (You can add more stock if the soup is too thick.)

5. Allow the soup to cool. Remove the fat that rises to the surface and discard.

6. Reheat the soup just before serving and add the lemon juice, mint and seasoning to taste. Serve with yoghurt and extra mint.

Butternut, apple and fennel soup

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Serves 4-6
Preparation time 20 minutes
Cooking time 50 minutes

Ingredients

  • 80g butter
  • 2 leeks, thinly sliced
  • 10ml grated fresh ginger
  • 3ml fennel seeds
  • 1 green apple, seeded and cubed
  • 2 carrots, peeled and diced
  • 500g peeled, cubed butternut
  • 1 litre prepared chicken or vegetable stock

Method

1. Heat the butter in a saucepan. Add the leeks and sauté over a gentle heat for five minutes. Add the ginger and fennel seeds and sauté for a minute.

2. Add the apple, carrots and butternut and stir well. Add half the stock. Bring to the boil. Reduce the heat, cover and simmer for 40 minutes.

3. Remove from the heat. Transfer the soup to a liquidiser and blend until smooth.

4. Return to the saucepan and add the remaining stock. Stir well and heat through. Season to taste.

Sweet potato and rocket soup

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Serves 4-6
Preparation time 30 minutes
Cooking time 40 minutes

Ingredients

  • 30ml butter
  • 30ml olive oil
  • 1 small onion, finely chopped
  • 2 cloves garlic, crushed
  • 1 stick celery, chopped
  • 500g peeled, cubed sweet potato
  • 1-3ml dried crushed chillies
  • About 1.5 litres prepared chicken or vegetable stock
  • 100ml sour cream, optional
  • 60g fresh rocket, chopped
  • Small handful of fresh basil, chopped

Method

1. Heat the butter and olive oil in a saucepan. Once the butter has melted, add the onion and sauté over a low heat for 10 minutes. Add the garlic and celery and sauté for a further five minutes.

2. Add the sweet potato and chillies and half the stock. Bring to the boil, then reduce the heat, cover and simmer for 20 minutes, or until the potatoes are tender.

3. Transfer the mixture to a liquidiser and blend until smooth. Return to the saucepan and add the remaining stock (add more or less stock, depending on the consistency you would prefer). Add the sour cream, if using. Heat through and season to taste.

4. Add the rocket and basil just before you are ready to serve.

Wholesome Chicken Soup

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Serves 4-6
Preparation time 45 minutes
Cooking time 1 hour

Ingredients

  • 45ml olive oil
  • 2 leeks, sliced
  • 1 clove garlic, crushed
  • 10ml freshly grated ginger
  • 1 stick of celery, sliced
  • 1 turnip, peeled and diced
  • 1.5 litres prepared chicken bone broth
  • 250g mushrooms, cubed
  • 1 yellow pepper, seeded and diced
  • 2 large ripe tomatoes, chopped
  • 3 courgettes, trimmed and diced
  • 500ml cooked shredded chicken
  • Large handful each of Italian parsley and fresh coriander, chopped

Method

1. Heat the olive oil and sauté the leeks over a low heat for five minutes. Add the garlic, ginger and celery and sauté for a further three minutes.

2. Add the turnip and 1 litre of the broth. Bring to the boil, cover and reduce the heat. Simmer for 10 minutes.

3. Add all the remaining vegetables and simmer for a further 30 minutes.

4. Add the shredded chicken and the remaining broth and cook for a further 10 minutes. Add the parsley and coriander and season to taste.

Green vegetable and turkey bacon soup 

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Serves 4-6
Preparation time 20 minutes
Cooking time 40 minutes

Ingredients

  • 50ml olive oil
  • 250g turkey bacon, cut into small pieces
  • 2 leeks, sliced
  • 2 potatoes, peeled and cubed (optional)
  • 1 litre prepared chicken stock
  • 800g mixed green vegetables (beans, broccoli, cabbage, kale, and so on)
  • 20ml lemon juice

Method

1. Heat the oil in a large saucepan. Cook the bacon, then remove it from the saucepan and set aside.

2. Add the leeks to the pan and sauté over a gentle heat for five minutes. Add the potatoes, half the bacon and half the stock. Bring to the boil. Reduce the heat and cover. Simmer for 15 minutes.

3. Add the green vegetables to the saucepan, cover and simmer for 20 minutes or until the vegetables are tender.

4. Transfer half the mixture to a liquidiser and blend until smooth. Return to the saucepan. Add the remaining stock. Add the lemon juice and season to taste.

5. Serve topped with the remaining bacon pieces.

Recipes and images courtesy of Camera Press

Aqaurius

Aqaurius