EASY win­ter soups

Whip up th­ese bud­get soups in batches and freeze them for time-poor win­ter days — they’re burst­ing with fresh, sea­sonal veg!

Healthy Food Guide (Australia) - - FRONT PAGE -

Pea & fen­nel soup (p62)

Serves 4 Cost per serve $2.10 Hands-on time 10 min Cook­ing time 25 min Suit­able to freeze

dairy free veg­e­tar­ian

2 fen­nel bulbs, chopped 1 leek, chopped 1 medium po­tato, peeled,

chopped 3 gar­lic cloves, chopped 1 litre re­duced-salt

veg­etable stock 250g frozen peas Flat-leaf pars­ley, to gar­nish

1 Place the fen­nel, leek, po­tato, gar­lic and the stock in a large saucepan over medium heat. Bring to the boil, then re­duce heat to low, cover and sim­mer for 20 min­utes, or un­til the veg­eta­bles are ten­der. 2 Set aside a few frozen peas on a plate to de­frost for the gar­nish, and add the rest to the saucepan. Sim­mer for 5 min­utes more. 3 Blend the soup un­til smooth, then sea­son with cracked black pep­per. La­dle the soup into four serv­ing bowls, top with re­served peas and gar­nish with the flat-leaf pars­ley.

Spicy roasted pump­kin soup

(p62) Serves 4 Cost per serve $2.40 Hands-on time 10 min Cook­ing time 45 min Suit­able to freeze

dairy free veg­e­tar­ian

750g but­ter­nut pump­kin,

cut into 3cm-thick slices 1 medium onion, chopped 2 medium car­rots, chopped 2 gar­lic cloves, chopped 1 ta­ble­spoon Moroc­can

spice mix 1 long red chilli, de­seeded,

finely chopped 500ml re­duced-salt

veg­etable stock 1 x 400g can no-added-salt

chick­peas, rinsed, drained Smoked pa­prika,

to gar­nish Fresh chives, to gar­nish 4 slices whole­grain bread,

torn into chunks, to serve

1 Pre­heat the oven to 180°C. Line a large bak­ing tray with bak­ing pa­per. Place the sliced pump­kin on tray and spray with olive oil. Roast the pump­kin for 30–35 min­utes, or un­til ten­der. 2 Mean­while, spray a large saucepan with olive oil and set it over medium heat. Add the onion and car­rots; cook, stir­ring oc­ca­sion­ally, for 5 min­utes. 3 Add the gar­lic, and spice mix, two-thirds of the chilli, plus stock, to the pan with 2 cups of wa­ter. Stir well, bring to the boil, then re­duce heat to low. Cover and sim­mer for 10 min­utes. 4 When the pump­kin is ten­der, re­move the flesh from the skin (dis­card the skin) and add to the saucepan with the chick­peas. Sim­mer, covered, for 10 min­utes. 5 Blend soup un­til smooth; stir in re­main­ing chilli. La­dle into four serv­ing bowls, sprin­kle with a lit­tle pa­prika, scat­ter with chives and serve with the bread.

Beet­root, ap­ple & gin­ger soup

(p63) Serves 4 Cost per serve $2.25 Hands-on time 10 min Cook­ing time 40 min Suit­able to freeze

veg­e­tar­ian

1 medium onion, chopped 2 cel­ery stalks, chopped 2 gar­lic cloves, chopped 500g beet­root, peeled, chopped 1 Royal Gala ap­ple,

peeled, chopped 3cm piece fresh gin­ger,

peeled, chopped ½ tea­spoon ground cumin 800ml re­duced-salt

veg­etable stock 4 ta­ble­spoons re­duced-fat

plain yo­ghurt, to serve Basil leaves, to gar­nish

1 Spray a large saucepan with olive oil and set over medium heat. Sauté onion, cel­ery, gar­lic and beet­root for 5 min­utes, or un­til softened. 2 Add the ap­ple, gin­ger, cumin and stock to the pan. Bring to the boil, then re­duce heat to low. Cover, sim­mer for 35 min­utes. 3 Blend the soup un­til smooth. La­dle into four serv­ing bowls, top each with a swirl of yo­ghurt and a few basil leaves, to gar­nish. Serv­ing sug­ges­tion You can serve this soup with whole­grain sour­dough or other bread.

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