Showing posts with label Soup. Show all posts
Showing posts with label Soup. Show all posts

Sunday, 4 November 2012

Sweet Potatoes And Orange Soup...


3 tbsp olive oil

1 small onion

1 garlic clove

1 litre vegetable or chicken stock

1 large sweet potato

Salt and pepper

Juice of 1 orange


In a heavy base pan on a medium heat, place the oil, garlic and onion and cook for a few minutes until translucent.

Add the peeled and chopped sweet potato, cook and stir for a further five minutes before adding the stock.

Bring to the boil and turn down the heat to a gentle simmer

Cook until the potatoes breaks when squashed with a fork against the side of the pan.

Remove from the heat and with the help of a hand blender or food processor cream the soup.

Return to the heat, add the orange juice and adjust the seasoning.

Tips: The thickness of the soup will depend on the actual size of the potato. If it’s too thin you can either add more mashed sweet potatoes or boil it a little longer to reduce it. If it’s too thick add a little extra stock or water.

You can add cream if you like, but we prefer it without, as the soup will taste good even if served cold.

For extra velvetiness add a couple of white potatoes

About this post- This is a free guest post by  Love Sweet Potatoes

Wednesday, 1 February 2012

Hearty Kale and Butter Bean Winter Soup...

Prep time: 10 minutes

Cooking time: 30 minutes

Serves: 4


  • 50g TOTAL Classic Greek Yoghurt
  • ½ onion, diced
  • ½ sprig of thyme
  • Squirt of low calorie spray oil
  • 1 clove of garlic, crushed
  • 1 tins butter beans, washed and drained
  • 500ml litre vegetable stock
  • 100g curly kale, washed and chopped


  • Fry off the onion and thyme in a squirt of oil until soft. 
  • Add the garlic, butter beans and vegetable stock.
  • Cook for approximately 20 minutes until the beans are soft and mushy.
  • Fold in the kale and cook for a further 10 minutes until the kale is wilted and soft.
  • Divide the soup into two parts, blitz one portion and then mix back together with the rest of the soup. 
  • Place a spoonful of Greek yoghurt in the middle of each bowl, season to taste and serve with some warm, crusty bread.

Chef’s tip:

  • To spice the soup up a little, try adding a little pan-fried chorizo sausage to the soup before serving.

Nutritional Information

245 Calories
12g Protein
4.5g Fat
2 g Saturated Fat
25g Carbohydrate
5g Sugar
0.8g Salt

Recipe and photo credit by- Total Greek yoghurt

Thursday, 19 January 2012

Creamy Chestnut And Parsnip Soup...

Serves 4


  • 5 medium-sized organic parsnips
  • 1 tbsp plus 1 tsp rapeseed oil
  • 2 black peppercorns, crushed
  • 25 chestnuts
  • 1 small onion, peeled and finely diced
  • 2 cloves of garlic, peeled
  • 1 small apple, peeled and finely diced
  • 750ml chicken or vegetable stock
  • 100ml whole milk
  • 50ml pouring cream


  • Preheat the oven to 220°C, Gas mark 7.
  • Peel the parsnips. 
  • Cut into rounds – larger ones for the skinny end of the parsnip and thinner ones as you work your way to the top.
  • Tumble them into a roasting dish and top with 1 tbsp rapeseed oil and the crushed peppercorns.
  • Roast in the oven for 30 minutes until tender but not browned.
  • Score the chestnuts with a little cross. 
  • Place in a baking dish and roast in the oven for 20 minutes.
  • Shell the roasted chestnuts, cover with a cloth to keep them warm and moist, and set aside.
  • Heat 1 tsp rapeseed oil in a pan then saut√© the onion, garlic and apple until tender but not browned.
  •  Pour over the stock then add the parsnips and their juices, and the shelled chestnuts. 
  • Simmer for 10 minutes.
  • Mix the milk and cream together.
  • Take the pan off the heat and blend it with a hand blender, slowly adding in the milk/cream until the mixture is a pure√©. 
  • For a really silky-smooth texture, pass the soup through a fine-mesh sieve.

Recipe and photo credit by- Why I Love Organic

Sunday, 8 January 2012

Norwegian cod and prawn soup with fennel...

Ingredients for 4 portions

  • Fresh fennel
  • 1 teaspoon of salt
  • Juice of ½ a lemon
  • ½ a cup of olive oil
  • 1 shallot
  • 1 cup of white wine
  • 7 cups of vegetable stock
  • 2 teaspoons of dried oregano
  • 1 teaspoon of crushed chilies
  • 2 cups of heavy cream
  • Salt and pepper
  • 400g Norwegian Cod
  • 100g of Norwegian prawns


  • Rinse the fresh fennel and slice thinly, leaving eight leaves to one side.
  • Mix the olive oil with lemon juice and salt, and marinate the eight fennel leaves in it.
  • Chop the shallots.
  • Fry the shallots and sliced ​​fennel in a saucepan.
  • Fill with white wine, vegetable stock and spices.
  • Cook until fennel is soft (about 10 minutes).
  • Add cream and season with salt and pepper.
  • Stir the soup, add the cod pieces and boil.
  • Let the soup stand for 5 min.
  • Add the prawns, leave fennel in the soup, stir and serve.

Recipe and photo credit by-  Norwegian Seafood

Tuesday, 3 January 2012

Stuffed Peppers With Ricotta and Basil......

Serves 4 as a starter or 2 as a main course

Preparation time: 20 minutes

Cooking time: 35-45 minutes

Cals per portion: 108

Fat per portion: 4.5g

of which saturates per portion: 2g


2 large vine tomatoes, skinned and chopped

2 tbsp dry white wine

1-2 cloves garlic, finely chopped

3 large red peppers

150g ricotta cheese

salt and pepper

small handful basil leaves, finely chopped

36 sprays of Fry Light Extra Virgin Olive Oil


1. Put the chopped tomatoes into a small pan with the wine and garlic. Bring to a simmer and cook for 20 minutes or until they become soft and pulpy. Sieve the tomato sauce and season.

2. Meanwhile place the peppers under a grill and cook, turning until blistered and blackened all over. Put into a plastic bag and leave to cool. Carefully remove the skin. Cut each pepper into quarters lengthways removing the seeds.

2. Heat the oven to 200C/400F/gas 6.

3. Season the ricotta cheese with salt and pepper and mix in the basil. Take a heaped teaspoon of the mixture and place at the narrow end of each pepper, place a scant teaspoon of chopped tomato on top. Roll up and place in an ovenproof dish.

4. Spray each pepper 3 times with Fry Light, then put the dish into the oven to heat through for 10 minutes. While the peppers are in the oven, gently re-heat the tomato sauce before serving with the stuffed peppers.

Serve with extra basil leaves to garnish.

Guest post Credits - FryLight


Thursday, 29 December 2011

Creamy Chickpea And Coriander Soup....

Serves 4

293cals per portion

6.5g fat per portion of which 0.5g fat

Preparation time : 10 minutes

Cooking time: 35 minutes


  • Better than Butter FryLight
  • 1 Large Spanish onion, chopped
  • 3 Cloves garlic, chopped
  • 2 x 400g Cans chickpeas, drained
  • 50g Long grain rice
  • ½ tsp Turmeric
  • Good pinch cayenne pepper
  • Grated rind and juice 1 lemon
  • 1 litre vegetable stock
  • 150g carton 0% fat Greek yoghurt
  • Small handful chopped coriander

  • Warm a large saucepan, spray 12 times with FryLight, add the onion and cook over a medium heat for 5 minutes to soften.
  • Add the garlic and cook for 2 minutes, stirring.
  • Reserve a quarter of the chickpeas, add the rest to the pan with the rice, turmeric, cayenne, lemon zest and juice and the stock.
  • Bring to simmer then cover and cook for 25 minutes.
  • In two batches blend the soup with the yogurt until smooth, if wished the soup can be passed through a sieve if a smoother soup is preferred.
  • Return to the saucepan to re-heat gently.
  • Heat a small frying pan, spray 10 times with FryLight then add the reserved chickpeas and cook for 4-5 minutes until heated through and beginning to take on colour.
  • Stir the chopped coriander into the soup and serve with the re-heated chickpeas as a garnish.

Recipe and photo credit by- FryLight


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