Lentil Soup

 

Ingredients

·    1 tsp canola oil

·    1 large onion, finely chopped

·    2 garlic cloves, crushed or 2 teaspoons minced garlic

·    ½ tsp ground cumin

·    1 tsp minced chilli

·    6 cups (1.5 litres) of water

·    1½ cups prepared chicken stock

·    1 cup red lentils

·    ½ cup pearl barley

·    425g can tomatoes, undrained and mashed

·    Freshly ground black pepper

·    Chopped fresh parsley or coriander, to serve

Method

·    Heat the oil in a large saucepan.

·    Add the onion, cover and cook gently for about 10 minutes or until beginning to brown, stirring frequently.

·    Add garlic, cumin and chilli and cook, stirring for 1 minute.

·    Stir in the water, stock, lentils, barley, tomatoes and pepper to taste.

·    Bring to the boil, cover and simmer for about 45 minutes or until the lentils and barley are tender.

·    Serve sprinkled with parsley or coriander.

·    Serve the equivalent of 1 cup (250ml) per person.


1 SERVING Energy [kJ]: 240.9


Broccoli Soup

 

Ingredients

·    1 large bunch of broccoli, about 6 cups chopped

·    3 ½ cups chicken broth

·    ¼ cup chopped onion

·    ¼ cup chopped celery

·    ¼ cup flour

·    2 cups skim milk

·    ½ tsp salt

·    Pepper to taste

·    Ground nutmeg to taste

Method

·    Rinse and chop broccoli, cutting through stems for faster cooking.

·    Simmer broccoli in chicken broth over a medium heat until tender.

·    Using a slotted spoon, lift broccoli out of broth.

·    Reserve several broccoli florets for garnish.

·    Put remaining broccoli, onion and celery in a blender or a blade; process until smooth, then set aside.

·    Combine flour and milk and slowly add to chicken broth, stirring until it starts to thicken slightly.

·    Add pureed broccoli mixture, salt, pepper and nutmeg, stirring just until soup starts to simmer; do not boil.

·    Garnish with reserved broccoli florets before serving.

·    Serve the equivalent of 1 cup (250ml) per person.

SERVING - Energy [kJ]: 415.5

 

Spinach Soup

Ingredients

·    2 cups sliced spinach

·    ¼ tsp pepper

·    ¼ tsp nutmeg

·    1 cup skim milk

·    250ml chicken stock

·    125g fresh onion, sliced

·    ½ tsp salt

Method

·    Wash the spinach carefully and remove large stalks if desired, bring stock to boil; add spinach and onions, allow to boil rather rapidly.

·    When the spinach and onions are thoroughly cooked, rub the mixture through a sieve or alternatively place into a power blender and blend at high speed for one minute.

·    Season with salt and pepper.

·    Lastly add the milk and nutmeg, return to the heat for a few moments before serving.

·    Do not boil.

·    Serve the equivalent of 1 cup (250 ml) per person.


1 SERVING Energy [kJ]: 541.9