Soups to warm your winter

As the weather starts to crisp up, turn to healthy soups for sustenance. Here are a few feelgood recipes to keep your satisfied, not stuffed!

Broccoli and spinach soup
Both these greens are packed with essential vitamins to help keep your immune system in tip top shape. Plus, they’re low in calories and high in fibre; helpful friends in managing your weight.

Ingredients

2 leeks, chopped.
4 tablespoons unsalted butter.
Salt and black pepper.
6 cups low-sodium vegetable broth.
1 bunch broccoli, chopped.
1 small potato, peeled and chopped.
141 g spinach.
Sour cream, to serve.

Method

Cook the leeks in the butter with ¾ teaspoon salt and ¼ teaspoon pepper in a large pot over medium-high heat. Stir occasionally for four to six minutes, until softened.
Add the vegetable broth, broccoli, and potato.
Simmer for 18 to 22 minutes, until tender.
Stir in the spinach until wilted.
Scoop the mixture into a blender and puree until smooth.
Top with the sour cream and black pepper to taste before serving.

Mushroom and barley soup
Mushrooms are loaded with antioxidants that protect against cell damage and boost your immune system. Paired with fibre-rich barley, this soup will keep you healthy and satisfied.

Ingredients

2 tablespoons olive oil.
500g mushrooms, sliced.
4 cups carrots, chopped.
2 cloves garlic, sliced.
2 sprigs fresh thyme.
Salt and black pepper.
6 cups low-sodium vegetable broth.
¾ cup barley.
1 tablespoon chopped flat-leaf parsley.

Method

Heat the oil in a large pot over medium-high heat. Add the mushrooms, carrots, garlic, thyme, and ¾ teaspoon each salt and pepper.
Let it cook for eight to 10 minutes. Stir occasionally, until the carrots are tender.
Add the vegetable broth and barley. Let it simmer for 30 to 35 minutes, partially covered, until the barley is tender.
Top with parsley before serving.

Chickpea, vegetable and pesto soup
This delicious soup has it all. It’s packed with vitamins, high in protein, and filled with fibre.

Ingredients

2 tablespoons olive oil.
2 stalks celery, chopped.
2 carrots, sliced.
1 onion, chopped.
Salt and black pepper.
2 tablespoons tomato paste.
6 cups low-sodium vegetable broth.
½ pound green beans, halved.
1 can chickpeas, rinsed.
1 cup frozen peas.
¼ cup pesto.

Method

Heat the oil in a large pot over medium heat. Add the celery, carrots, onion, ½ teaspoon salt, and ¼ teaspoon black pepper.
Let it cook for five to seven minutes. Stir occasionally, until the vegetables soften.
Stir in the tomato paste and cook for a minute, until slightly darkened.
Add the vegetable broth, green beans, chickpeas, and frozen peas.
Simmer for 15 to 20 minutes, until the vegetables are tender.
Top with the pesto and enjoy.

Split pea soup
It’s low in fat, but high in the good stuff. Split pea soup will keep your immune system and weight in check.

Ingredients

1 teaspoon olive oil.
1 onion, chopped.
8 cups low-sodium chicken broth.
1½ cups split peas.
Salt and black pepper to taste.

Method

Heat the oil in a large pot over medium heat.
Add the onion and cook for four to six minutes. Stir occasionally, until softened.
Add the chicken broth, split peas, ½ teaspoon salt, and ¼ teaspoon pepper.
Let it simmer, covered, for one to two hours. Stir occasionally.
When the peas are tender, the soup is ready to eat.

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