CREAMY SALMON POTATO SOUP
PREP 15 MINS COOK 40 MINS SERVES 4 AS A LIGHT MEAL
Soups are an excellent way to boost your vegetable intake. Each of these soups contain at least two serves of vegetables per serve.
25g light margarine
1 large brown onion, chopped 1 large leek, chopped, rinsed
and drained
300g floury potatoes, cut into
bite-sized chunks
375ml (1½ cups) salt-reduced chicken stock or gluten-free stock
375ml (1½ cups) water
80ml (/ cup) light thickened
cream
70g (/ cup) Greek natural
yoghurt
250g hot-smoked salmon, skin
removed and broken into flakes Ground white pepper
2 Tbsp chopped chives
2 Tbsp chopped flat-leaf parsley
1 Melt the margarine in a large saucepan over medium heat.
Add the onion and leek and cook, stirring occasionally, for
15-20 minutes or until really soft. Add the potatoes and cook, stirring, for 1 minute. Pour in the stock and water. Bring to a simmer. Cook for 10-15 minutes or until the potatoes are tender. Use a potato masher to roughly crush a third of the potatoes in the pan. Stir in the cream, yoghurt and salmon. Season with white pepper. Return to a simmer and cook for 2-3 minutes or until the fish is heated through.
2 Remove the pan from the heat and stir in the chives and parsley. Serve in warm bowls.
Nutrition info
PER SERVE 1300kJ, protein 18g, total fat 18g (sat. fat 6g), carbs 17g, fibre 4g, sodium 737mg • Carb exchanges 1 • GI estimate medium • Gluten-free option • Lower carb
SPICED PUMPKIN, SPINACH LENTIL SOUP
PREP 10 MINS
COOK 1 HOUR 10 MINS
SERVES 6 AS A LIGHT MEAL
400g butternut pumpkin, peeled
and deseeded, cut into chunks 2 Tbsp olive oil
2½ tsp cumin seeds, toasted 300g dried puy lentils
1L (4 cups) salt-reduced
vegetable stock
75g bulghur (cracked wheat) 200g baby spinach leaves,
chopped
Zest and juice of ½ lemon
500ml (2 cups) water
4 Tbsp reduced-fat natural
yoghurt, whisked until smooth
1 Preheat oven to 200°C (fanforced). Line a roasting tin with baking paper. Put pumpkin in tin and drizzle with the oil. Sprinkle over 2 tsp of cumin seeds. Toss to combine. Roast pumpkin for 25 minutes or until golden and tender. 2 Scoop half the pumpkin from the tin and put in a saucepan. Add the lentils and the stock. Bring to the boil over high heat. Reduce heat to medium and simmer, stirring occasionally, for 35-40 minutes, adding the bulghur for the last 10 minutes.
3 Use a wooden spoon to mash some of the pumpkin pieces in the soup. Stir the spinach, lemon zest and juice, water and remaining pumpkin into the soup. Cook, stirring, over medium heat until heated through.
4 Divide soup between serving bowls. Serve with a dollop of yoghurt and a sprinkle of the remaining cumin seeds.
Nutrition info
PER SERVE 1360kJ, protein 17g, total fat 8g (sat. fat 2g), carbs 39g, fibre 9g, sodium 476mg • Carb exchanges 2½
• GI estimate low
1 Tbsp olive oil
2 brown onions, finely chopped 1 clove garlic, crushed
1-2 red chillies, finely chopped 500ml (2 cups) salt-reduced
chicken stock
500ml (2 cups) water
200g kale, inner rib removed,
roughly chopped
3 Tbsp risoni
40g grated parmesan
MEATBALLS
1 crustless slice wholemeal bread,
drizzled with 2 Tbsp skim milk 250g lean pork mince 1 egg yolk (from 60g egg)
2 Tbsp chopped flat-leaf parsley ½ clove garlic, crushed
2 Tbsp finely grated parmesan 2 tsp olive oil
1 To make the meatballs, break up the soaked bread into a bowl. Add the pork mince, egg yolk, parsley, garlic and parmesan. Mix until well combined. Roll the mixture into 24 marble-sized balls. Heat the oil in a large non-stick frying pan over medium-high heat. Add the meatballs and cook for 2-3 minutes, turning often, or until browned and cooked through. Transfer to a plate.
2 Heat the oil in the same frying pan over medium heat. Add the onion and cook, stirring occasionally, for 6-7 minutes, stirring occasionally, or until golden brown and caramelised. Stir in the garlic and chilli.
Cook, stirring, for 2 minutes.
3 Add the stock, water, kale, risoni and meatballs to the pan. Simmer for 15-20 minutes or until the risoni and kale are cooked. Sprinkle over the parmesan, to serve.
Nutrition info
PER SERVE 1370kJ, protein 26g, total fat 16g (sat. fat 5g), carbs 20g, fibre 5g, sodium 614mg • Carb exchanges 1½ • GI estimate low • Lower carb