7 speedy soups
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Carrot and ginger soup
This soup - the same as in Heinz tinned variety - is warm and spicy yet surprisingly fresh, combining carrots, grated root ginger and lime juice. It's perfect as a starter or main course.
Prep time: 30 mins
Serves: 2-3360g carrots, peeled and finely chopped
80g onions, finely chopped
15g root ginger, peeled and chopped
280ml chicken stock
175ml water
150ml whipping cream
Juice of 1/2 lime
Salt and coarsely ground black pepperTip: Root ginger is freshest when its skin is smooth, silky and a light cream colour. To make it easier to peel, try and buy a piece that doesn't have too many knobbly bits.
1. Heat the pan and add a little vegetable oil. Add 260g of the carrots, the onions and ginger and cook for 5 minutes.
2. Pour on stock and water and cook for 10 minutes.
3. Puree soup with hand blender. Add remaining 100g carrots.
4. Stir in cream, lime juice and cook for 5 minutes.
5. Season with salt and pepper.To make your soup extra special
Adding a dollop of creme fraiche or Greek yoghurt makes this soup more indulgent, while adding a slight sharpness to the well-rounded flavours. Always add the freshly-cut chives at the last moment before serving so they retain their fresh flavour and texture.Source: Heinz
Chilled cream of gazpacho soup
A low-fat, low-calorie soup that's full of goodness. Gazpacho makes a great soup for picnics or lunch at work or in the garden on warm days.
Prep time: 10 minutes
Serves: 4230g cucumber, quartered and seeded
450g cherry tomatoes
2 tbsp chopped green chillies
10 basil leaves
60g prepared tomato salsa
600ml reduced-fat yoghurt1. In a food processor or blender, combine ingredients until smooth, then add yoghurt.
2. Stir until blended and take to work in an insulated drinks container.
3. Enjoy with a wholewheat roll or pitta bread.Source: Tesco
Speedy mushroom soup
A delicious, comforting starter or light meal that's ready in moments.
Prep time: 20 minutes
Serves: 4450ml hot vegetable stock
175g potatoes, scrubbed and cut into small dice
575g open cup mushrooms, chopped roughly
2 tbsp tapenade
4 tbsp creme fraiche
salt and freshly ground black pepperTapenade is a paste made from olives and capers. It is available in jars in most supermarkets.
1. Pour the stock into a large saucepan. Add the diced potato, mushrooms and tapenade. Cover and bring to the boil, then simmer for 10 minutes.
2. Blend in a food processor until fairly smooth.
3. Return to the heat, season to taste and gently stir in the creme fraiche.Source: Mmm...Mushrooms Victoria Lloyd-Davies, The Mushroom Bureau
Spicy sweet potato soup
Low GI wonder-food sweet potato, has a calming effect while a little bit of spice lifts the mood.
Serves: 1
Prep time: 25 mins40g butter
1/2 sliced onion
1 crushed clove garlic
4 tsp cumin seeds
1/2 peeled and sliced sweet potato
250ml boiling water
1 chicken stock cube
1 tbsp yoghurt1. Melt butter in a pan and soften onion and garlic over heat.
2. Dry fry seeds in another pan for 2 minutes then add to onion along with potato, water and stock.
3. Simmer for 10 minutes or until potato softens then puree in a blender.
4. Serve with a spoonful of yoghurt.Spicy sweet potato, spinach and coconut soup
Prep time: 30 mins
Serves: 61 tbsp vegetable oil
1 chopped onion
1 tsp chilli powder
2 tsp ground ginger
2 crushed garlic cloves
1.2 ltr (2 pt) vegetable stock
750g (1lb 11oz) peeled and diced sweet potatoes
250g (9oz) sliced button mushrooms
1x400ml can coconut milk
1x225g pack baby spinach
juice of a lime or a lemon
freshly chopped coriander1. Heat the vegetable oil in a saucepan and fry the chopped onion until soft. Stir in the chilli powder (add more to taste), ground ginger and crushed garlic cloves.
2. Add the vegetable stock, sweet potatoes and button mushrooms and simmer for about 10 mins or until tender. Then add the can of coconut milk and the spinach and simmer for 2-3 mins, or until the spinach just starts to wilt.
3. Stir in the juice of the lime or lemon and season. Sprinkle over some freshly chopped coriander just before serving, if liked.Source: Recipe courtesy of Tesco Vegetarian Magazine, by Richard Cawley
Chicken, chilli and lemongrass soup
Few suppers are so satisfying, says Nigel Slater, and the chillies will perk you up no end.
Serves: 1
Prep time: 30 minsChicken stock
Small, hot red chillies, 2 or 3, depending on your heat threshold
Lemon grass, a couple of thick, young blades or several thinner supermarket stems
Noodles, a small handful
Greens, such as spinach, mustard greens or dark, tender cabbage1. Using a soup bowl as a measure, pour as much chicken stock as you want to eat into a deep saucepan. I suggest you allow two deep bowlfuls per person.
2. Bring the stock to the boil, meanwhile slicing the chillies very finely and removing the seeds if you wish (they carry some heat). The amount you need will depend on how hot your chillies are. I reckon on two very small, very hot chillies per person.
3. Smash the lemon grass blades with the handle of a cook's knife so that they splinter but stay together, then add them to the stock with the chillies.
4. Turn the heat down so that the stock bubbles gently and leave it until the lemon grass has given up some of its flavour. Taste the stock regularly, but you can reckon on about 15 minutes.
5. Meanwhile, cook the noodles for only a minute or two in boiling water. They need a bit of bite to them to be good. Drain them and drop them into cold water so they don't stick together.
6. Sort through the greens, throwing out anything that isn't perky, then tear them into pieces that won't fall off your spoon.
7. Fish the lemon grass from the stock and discard it, then add the greens to the bubbling stock. Taste it for salt, adding some if you think it needs it.Once the greens have softened to a velvety texture - about a minute in the case of spinach, a bit longer for cabbage and for mustard greens - divide the noodles between warm soup bowls and ladle over the hot stock, greens and chillies.
Source: Appetite by Nigel Slater
Simple chicken and vegetable soup
This soup makes a great starter or supper dish. You can always add some rice noodles to make it into a more substantial meal.
Prep time: 20 mins
Serves: 41 tbsp vegetable oil
500g mixed vegetables
2tsp light soy sauce
1/2 tsp finely chopped de-seeded red chilli
1 clove garlic, crushed
1.2L (2 pints) chicken stock
2 skinless, boneless chicken breasts chopped into small pieces1. Heat a wok or large frying pan until hot.
2. Add the oil and then stir-fry the wok vegetables for a further minute.
3. Add the soy sauce, chilli and garlic and stir-fry for a further minute.
4. While the vegetables are cooking pour the stock into a pan and bring to the boil add the chicken and simmer gently for 6-7 minutes until the chicken is cooked.
5. Add the vegetables to the soup and season to taste.
6. Ladle the soup into bowls and serve garnished with chopped spring onions.Source: Findus
Sweet potato and rosemary soup
This chunky and rich soup - the same as in Heinz's tinned version - is made from sweet potato, rosemary and red chilli. Sweet potatoes are a tastier alternative to regular potatoes.
Prep time: 25 mins
Serves: 2-3310g sweet potato, peeled and finely chopped
70g onion, finely chopped
70g carrots, peeled and finely chopped
1 large clove garlic, crushed
1 dessertspoon red chilli, deseeded and finely chopped
1 dessert spoon fresh rosemary, finely chopped
345ml water
170ml whipping cream
1 dessert spoon red pepper, deseeded and finely chopped
salt and freshly ground black pepperTip: Rosemary is a very strong-tasting herb. When using it in recipes always strip off the leaves from the barky stem and chop very finely to extract as much flavour as possible.
1. Heat the pan, and fry the sweet potato, onion and carrots in a little oil for 5 minutes.
2. Stir in the garlic, chilli and rosemary and cook for 2 minutes.
3. Pour in the water and cook for 10 minutes.
4. Stir in cream, cook for a further 5 minutes.
5. Puree with hand blender, the add peppers, cook for 2 minutes to soften. Season with salt and pepper.To make your soup extra special
To garnish, fry off strips of smoked bacon until crisp and golden, or sprinkle with chopped parsley.Source: Heinz































