Green veg­etable soup

You can pre­pare this tasty soup with any green veg­eta­bles.

YOU Diabetics - - Contents -

2½ litres (10 por­tions of 250 ml)

Prepa­ra­tion time: 10 min­utes Cook­ing time: 30 min­utes


1 onion, chopped

3 gar­lic cloves, crushed

2 rash­ers lean shoul­der ba­con, chopped (op­tional)

750 g to 1 kg green veg­eta­bles (for ex­am­ple 3-4 leeks, 300 g broc­coli, 200 g spinach, 1 cos let­tuce and 1-2 cel­ery sticks), chopped

1 litre (4 c) veg­etable stock

15 ml (1 T) cake flour

125 ml (½ c) low-fat milk

salt and pep­per

juice and zest of 1 le­mon

125 ml (½ c) low-fat plain yo­ghurt

15 ml (1 T) rocket pesto (buy or recipe in tip be­low)


125 ml (½ c) finely grated parme­san cheese

1 Soup Put the onion, gar­lic and ba­con (if us­ing) in a saucepan, add a lit­tle wa­ter and braise un­til soft.

2 Stir in the veg­eta­bles. Pour in the stock, stir and bring to the boil. Sim­mer, stir­ring oc­ca­sion­ally, un­til the veg­eta­bles are cooked.

3 Us­ing a stick blender, purée in the saucepan un­til smooth. Pass through a sieve if you’d like a smoother con­sis­tency. Re­turn to the saucepan.

4 Mix the flour with a lit­tle milk and set aside. Add the rest of the milk to the veg­etable purée. Sea­son with salt, pep­per, le­mon juice and zest. Stir in the flour paste, bring to the boil and sim­mer un­til fra­grant and slightly thick­ened.

5 Set aside a lit­tle yo­ghurt and pesto for the gar­nish and stir the rest though the soup.

6 Parme­san wafers Pre­heat the oven to 180 °C. Spoon heaps of cheese far apart from each other on a lined bak­ing sheet. Put in the oven un­til melted. Re­move from the oven, peel off the sheet and serve with the soup.

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