CREAM OF BROCCOLI SOUP

Ingredient:

1/2 cup onion, chopped
3 cloves garlic, minced
1/8 teaspoon pepper
2 tablespoons butter
1 cup milk
2 tablespoons flour
2 cups broccoli, cooked
1/2 teaspoon salt (to taste)
butter, parsley, paprika (optional, to garnish)

PREPARATION

Sauté onion in butter. Add garlic, flour, salt, and pepper.

Over low heat, cook over low heat for a few minutes; do not allow garlic to brown.

Stir in milk and continue to cook over low heat, stirring occasionally, until mixture is thickened and bubbly.

In a food processor or blender, puree broccoli and add to thickened mixture. Cook and stir until soup is heated through.

Serve in warmed bowls with a pat of butter, and garnish with a pinch of chopped parsley and a sprinkling of paprika.

Serves 2 - 3 people.

Roasted Butternut Squash and Shallot Soup

Yield: 6 servings (serving size: 2/3 cup soup and 1 teaspoon chives) 

 

Ingredients

4 cups (1-inch) cubed peeled butternut squash (about 1 1/2 pounds)

1 tablespoon olive oil

1/4 teaspoon salt

4 large shallots, peeled and halved

1 (1/2-inch) piece peeled fresh ginger, thinly sliced

2 1/2 cups fat-free, less-sodium chicken broth

2 tablespoons (1-inch) slices fresh chives 

Cracked black pepper (optional) 

Preparation

1. Preheat oven to 375°.
2. Combine first 5 ingredients in a roasting pan or jelly-roll pan; toss well. Bake at 375° for 50 minutes or until tender, stirring occasionally. Cool 10 minutes.
3. Place half of squash mixture and half of broth in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large saucepan. Repeat procedure with remaining squash mixture and broth. Cook over medium heat 5 minutes or until thoroughly heated. Top with chives and pepper, if desired.

Loaded Potato Soup

 

Ingredients

• 4 (6-ounce) red potatoes
• 2 teaspoons olive oil
• 1/2 cup prechopped onion
• 1 1/4 cups fat-free, lower-sodium chicken broth
• 3 tablespoons all-purpose flour
• 2 cups 1% low-fat milk, divided
• 1/4 cup reduced-fat sour cream
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 3 bacon slices, halved
• 1.5 ounces cheddar cheese, shredded (about 1/3 cup) 4 teaspoons thinly sliced green onions 

Preparation

1. Pierce potatoes with a fork. Microwave on HIGH 13 minutes or until tender. Cut in half; cool slightly.

2. While potatoes cook, heat oil in a saucepan over medium-high heat. Add onion; sauté 3 minutes. Add broth. Combine flour and 1/2 cup milk; add to pan with 1 1/2 cups milk. Bring to a boil; stir often. Cook 1 minute. Remove from heat; stir in sour cream, salt, and pepper.

3. Arrange bacon on a paper towel on a microwave-safe plate. Cover with a paper towel; microwave on HIGH for 4 minutes. Crumble bacon.

4. Discard potato skins. Coarsely mash potatoes into soup. Top with cheese, green onions, and bacon.

Speedy Tuscan white bean soup

Ingredients

1 1/2 tablespoons olive oil

1 large leek, trimmed, halved, washed, chopped

3 garlic cloves, crushed

1 large sebago potato, peeled, chopped

2 x 425g cans cannellini beans, drained, rinsed

1 litre salt-reduced chicken stock

1 teaspoon fresh thyme leaves

3 teaspoons lemon juice

4 slices pancetta

lemon wedges, to serve

Method

Step 1

Heat 1 tablespoon oil in a saucepan over medium-low heat. Add leek and garlic. Cook, stirring, for 5 minutes or until leek is soft. Add potato and beans. Cook, stirring, for 1 minute. Add stock. Increase heat to high. Cover and bring to the boil. Boil for 7 to 10 minutes or until potato is tender. Remove from heat. Stand for 10 minutes.

Step 2

Blend or process half the soup until smooth. Return soup to pan. Add thyme and lemon juice. Return to heat. Simmer for 5 minutes or until heated through.

Step 3

Meanwhile, heat remaining oil in a frying pan over high heat. Cook pancetta for 2 minutes each side or until browned and crisp. Transfer to a plate lined with paper towel. Break pancetta into large pieces.

Step 4

Ladle soup into bowls. Top with pancetta. Season with pepper. Serve with lemon wedges.

Vegetarian Thai Coconut Soup

Prep Time: 10 minutes

Cook Time: 60 minutes

Total Time: 70 minutes

Yield: about 4 servings

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INGREDIENTS

• 1 onion, diced
• 2 red bell peppers, diced
• 3 cloves garlic, minced
• 1 carrot, sliced
• 1 can chickpeas (optional)
• 4 tbsp olive oil
• 1/2 tsp cumin
• 1/2 tsp coriander
• 1/4 tsp cayenne
• 2 1/2 cups diced tomatoes
• 1 cup coconut milk
• 1 cup peanut butter
• 1/2 cup vegetable broth
• juice from 3 limes
• 1 tsp salt
• 1/2 cup fresh chopped basil or cilantroo

PREPARATION

Sautee the onion, peppers and garlic in olive oil in a large pot until onions are soft, about 3-5 minutes.

Add the remaining ingredients, except for the basil and bring to a simmer. Allow to cook over low heat for one hour.

Transfer half of the soup to a blender and puree until smooth, then return to the pot. Add basil or cilantro and enjoy your coconut soup!

Lentil Vegetable Soup

 INGREDIENTS

• 2 tbsp olive or vegetable oil
• 2 stalks celery, chopped
• 3 carrots, chopped
• 1 onion, diced
• 4 cloves garlic, minced
• 3 bay leaves
• 8 cups water or vegetable broth
• 1 3/4 cups green lentils
• 2 potatoes, chopped
• 1 bunch spinach, chopped
• 1 tsp salt
• 3 tbsp red wine vinegar

PREPARATION

In a large soup or stock pot, cook the celery, carrots, onion and garlic in oil until soft, about 10-12 minutes.

Add water or vegetable broth, bay leaves and lentils. Simmer over medium heat for 30 minutes.

Add potatoes and cook for 10 more minutes, then add spinach and cook for another minute or two, just until spinach is wilted.

Remove from heat and add salt and red wine vinegar, stirring to combine.

Crock Pot Vegetarian Split Pea Soup (Vegan)

Prep Time: 10 minutes

Cook Time: 240 minutes

Total Time: 250 minutes

Yield: 8 servings

INGREDIENTS

• 2 cups green split peas
• 8 cups water or vegetable broth
• 3 vegetarian bouillon cubes
• 2 potatoes, chopped
• 2 ribs celery, chopped (optional)
• 2 carrots, sliced
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tsp dry mustard
• 1 tsp cumin
• 1 tsp sage
• 1 tsp thyme

3 bay leaves

salt and pepper to taste

PREPARATION

Combine all ingredients in a crock pot or slow cooker. Cover and cook on low for at least 4 hours, or until peas are soft.

Remove bay leaves before serving and adjust seasonings to taste. 

Makes 8 servings of soup.

Nutritional information, per serving (from Calorie Count):
Calories: 224
Total Fat: 1.0g, Trans Fat: 0.0g
Cholesterol: 0mg
Sodium: 59mg
Total Carbohydrates: 41.8g
Dietary Fiber: 14.7g
Protein: 13.7g
Vitamin A 53%, Vitamin C 23%, Calcium 6%, Iron 16%

Winter Plum Soup

This rosy puree of canned plums, wine, and Cointreau is equally good served warm, at room temperature, or chilled. It makes a wonderful first course or a refreshingly light dessert. Prepare up to one day ahead, and chill in the refrigerator, allowing the flavors to meld before serving.

Ingredients

2 (16-ounce) cans plums in light syrup, undrained

2 cups dry red wine 

1 tablespoon honey

1/2 teaspoon ground cinnamon

1/4 teaspoon ground cloves

1/4 cup Cointreau or other orange-flavored liqueur

1/2 teaspoon grated lemon rind

6 tablespoons vanilla low-fat yogurt 

6 mint sprigs (optional)

Preparation

Strain plums through a sieve over a bowl, reserving juice. Cut plums in half; discard pits. Combine plums, reserved juice, red wine, honey, cinnamon, and cloves in a medium saucepan. Bring to a boil. Cover; reduce heat, and simmer 15 minutes. Place half of soup in a blender; process until smooth. Pour into a bowl. Repeat procedure with other half of soup. Stir in liqueur and rind. Place 3/4 cup soup into each of 6 wine goblets. Top each serving with 1 tablespoon yogurt and 1 mint sprig, if desired

Loaded Potato Soup

Yield: servings (serving size: about 1 1/4 cups)Total time: 20 Minutes

Ingredients

• 4 (6-ounce) red potatoes 
• 2 teaspoons olive oil
• 1/2 cup prechopped onion 
• 1 1/4 cups fat-free, lower-sodium chicken broth
• 3 tablespoons all-purpose flour
• 2 cups 1% low-fat milk, divided 
• 1/4 cup reduced-fat sour cream 
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 3 bacon slices, halved 
• 1.5 ounces cheddar cheese, shredded (about 1/3 cup) 
• 4 teaspoons thinly sliced green onions

Preparation

1. Pierce potatoes with a fork. Microwave on HIGH 13 minutes or until tender. Cut in half; cool slightly.

2. While potatoes cook, heat oil in a saucepan over medium-high heat. Add onion; sauté 3 minutes. Add broth. Combine flour and 1/2 cup milk; add to pan with 1 1/2 cups milk. Bring to a boil; stir often. Cook 1 minute. Remove from heat; stir in sour cream, salt, and pepper.

3. Arrange bacon on a paper towel on a microwave-safe plate. Cover with a paper towel; microwave on HIGH for 4 minutes. Crumble bacon.

4. Discard potato skins. Coarsely mash potatoes into soup. Top with cheese, green onions, and bacon.

Chicken broth soup

Ingredients

• Chicken bone less: 150 g.
• Stock or water: 1- ½1 liter
• rice or barley: 25 g.
• Mixed vegetables (carrot, turnip, bean, celery and leek) :  200 g.
• Bouquetgarni : 200 g.
• Salt and pepper dust:  To taste
• Parsley : As required
• Chicken cube (opt) :As required

Methods

• Place the de- skinned chicken in saucepan, add cold stock or water and bring to boil and simmer until cooked and remove.
• Peel, wash the vegetable and cut into 2mm, dices and add to the stock, add buquetgarni and season.
• Add the washed rice or barley and simmer until almost cooked.
• Cut the boiled chicken into same size as the vegetable and add to the same pan
• Cook it for few minutes.
• Skim and correct the seasoning and serve

Note: This soup doesn’t need to strain. (Unpassed)

Garnish: chopped parsleys

Accompaniment: Breed/rolls

Utensils: saucepan, spatula soup ladle, cutting knife and board.

Tomato soup

Ingredient:

tomato soup.

• Butter – 50 g.
• Defined flour – 50 g.
• Stock – 1½ lit.
• Bacon trimmings – 40 g.
• Fresh tomato – 200 g.
• Tomato puree – 50 g.
• Mirepoix – 150 g.
• Salt – to taste
• Bouquet garn – As required
• Tabasco sauce – 5-6 droup
• Basil – as required

Methods

• Melt the butter in a thick-bottomed pan.
• Add roughly cut vegetables and bacon and cook till light brown.
• Mix in the flour and cook to sandy texture and lit it cool.
• Add tomato puree, stir and gradually add the hot stock. Stir till it reaches to the boiling point.
• Add the bouquet garni and season slightly.
• Simmer for about 1-1½hour.
• Pass through a fine conical strainer.
• Return to a clean pan, correct the seasoning, and bring to boil again and serve.

 Note: Tomato soup can be serve with cream or with out cream.

Garnish: chopped parseley, crouton

Accompaniment: breads and butter

Utensils: sauce pan, strainer, spatula, soup ladle, cutting knife and board.

Plating system: soup bowl

Veloute and cream soup (vegetable or chicken)

Ingredients :

• Butter – 50 g.
• Refined flour – 50 g.
• Chicken stock – 1 lit.
• Mirepoix – 100 g.
• Bouquet garni – As required
• Salt and pepper – To taste
• Cream – 125 ml.
• Boneless chicken for cream of chicken soup – 100 g.

Methods

·         Melt the butter in a thick-bottomed pan.

·         Add mirepoix, stir with spatula and cook till light brown over a gentle heat to a sandy texture.

·         Remove from heat, cool, slightly.

·         Gradually mix in the hot stock and bouquet garni.

·         Simmer  ½-1 hour, skim when necessary.

·         Pass through a fine strainer and return to a clean saucepot.

·         Re-boil, correct the seasoning and consistency, add boil and diced chicken for chicken soup.

·         Add the milk or cream for cream soup.

Garnish: chopped parley

Accompaniments: bread/rolls

Utensils: sauce pan, spatula, strainer, soup ladle, cutting board and knife.