Pea and Basil Soup

My Dad's neighbour gave us a big bunch of fresh basil, so we wanted to find a tasty dish to cook. A rainy weekend and different family members eating at different times meant soup was the answer. This recipe does not disappoint and is one of my new favourites, it's actually quite fancy! I add some shredded chicken for protein.

 INGREDIENTS

• 2 tablespoons olive oil
• 1 tablespoon butter
• 1 onion, diced
• 2tsp minced garlic 
• Salt and pepper
• 4 1/2 cups frozen peas
• 3/4 cup chopped fresh basil leaves
• 2 cups chicken stock
• 1 tin of Carnation evaporated milk
• Handful of sliced mozzarella cheese (I use bocconcini)
• Dessertspoon of char-grilled capsicum (jarred is fine) per bowl, to serve
• Optional: Handful of shredded chicken, to serve

METHOD

- Place a medium soup pot over medium heat.
- Add the olive oil, butter, onions, garlic, salt and pepper.
- Cook until the onions are soft and translucent, about 5 minutes.
- Add the peas and basil, and heat until the peas are thawed.

- Using a stick blender, blend mixture
- Add chicken stock and continue to puree with stick blender,
- Stir in tin of carnation milk
- Return the pan to medium heat and cook until hot, but not boiling.
- Taste the mixture to ensure it is seasoned well, you may have to add more salt or pepper.

- To serve, place the soup in bowls.
- Place thin slices of fresh mozzarella cheese on top of each soup and sprinkle with the diced roasted red capsicum. Serve immediately. 


Adapted from: http://www.cookingchanneltv.com/recipes/giada-de-laurentiis/pea-and-basil-soup.html

Creamy Thai Zucchini and Corn Soup

I've had this recipe sitting in my Pinterest account for months, and I finally had a chance to give it a try. I've been sick for over a week now with a terrible cough and I think this is a wonderful healthful elixir! It could replace my other favourite soup for those times when I'm feeling a bit off. You have to make your own stock for this soup but don't panic, it's quick and easy, certainly worth the effort. I also add shredded chicken for protein.

INGREDIENTS

Stock

 2 stalks lemongrass, chopped into 3cm lengths

10 'coins' of galangal (or ginger), just slice it up so each piece is coin shaped

10 large kaffir lime leaves, lightly crushed

6 cups water

4 bushy sprigs thai basil, save a small amount for garnish

Soup 
1 bunch spring onions, white and light green parts only, sliced

2 cups of frozen corn, thawed

1 1/2 tablespoons coconut oil

2 small chillies, finely chopped

1 teaspoon salt, more to taste

3 zucchini, chopped

1 x small can of lite coconut milk

half a bunch of coriander leaves, plus a few leaves for garnish 

juice of 1-2 limes (I find 1 is fine)

METHOD

Stock
- In a large saucepan, combine the lemongrass, galangal, kaffir lime leaves, thai basil and water. Bring to a boil, then cover and reduce to a bare simmer; simmer for 15 minutes.
- Strain the stock into another saucepan, discarding the aromatics and reserving the stock.

Soup
- Melt the coconut oil over medium heat in a large saucepan
- Add spring onions and chilli, cook for 5 min
- Add zucchini, and 2/3 of the corn, 1tsp salt and enough stock to cover the vegetables. Cook, partially covered for 15 min

- Let the soup cool to warm room temperature, about 30 minutes, stirring occasionally to release the steam. (this will preserve the bright color and flavor when you add the coriander and lime)
- Add the coriander leaves, and puree until very smooth
- Blend in the coconut milk, and the juice of one lime.
- Taste, adding more lime or salt until the flavors taste bright. 

- Re-heat the soup gently. Ladle into bowls, and top with the remaining corn kernels, a drizzle of coconut milk, and a few cilantro and basil leaves. Serve with additional lime wedges, if you desire. 

Adapted from: http://www.bojongourmet.com/2013/08/creamy-thai-zucchini-and-corn-soup.html

Creamy Zucchini Soup

I now have such a bank of good soups to rely upon it's not often that I feel I need to look for something new. Today I have felt like eating a soup with 'something green in it' and I found this recipe.

Sorry, I wont be serving it with the fries as pictured :)  

INGREDIENTS
1/2 tablespoon butter
1 tablespoon olive oil
1 medium onion, diced
2 cloves garlic, minced
3 cups diced zucchini (3 medium)
1 teaspoon basil
Small handful or chopped parsley
1/4 teaspoon oregano
1/4 teaspoon tarragon
1 teaspoon honey
Dash nutmeg
3 cups chicken stock
3/4 cup lite carnation evaporated milk
Salt
Black pepper

 METHOD
- In a large saucepan heat butter and olive oil over medium-low heat.
- Add onion and garlic and cook over medium-low heat until very tender and translucent (8-10min).
- Add zucchini, salt, pepper, basil, parsley, oregano, tarragon, honey, nutmeg, and and cook for 2 minutes.
- Stir in stock and milk.
 - Bring to a simmer and cook until zucchini are tender.
 - Remove from heat and puree if necessary.

Tip: If you are making the soup a while before eating, add the evaporated milk and parsley when you are reheating and preparing to serve.

Serves 5

Numbers per serving: Calories 136; Protein 6 g; Fat 9 g; Carbs 9 g; Sugar 3 g; Sodium 606 mg

Adapted from: http://eatingwelllivingthin.wordpress.com/2009/09/02/have-an-over-abundant-zucchini-plant-or-10/

Silky Caulifower and Chicken Soup

I wasn't well yesterday and after getting over the worst of it I needed something fast and nutritious. I'm a big fan of the Smitten Kitchen blog, and adapted this recipe to my needs.

INGREDIENTS
1 head cauliflower
1 tablespoon extra-virgin olive oil
1 small onion, chopped
2 tsp minced garlic
4 cups of chicken stock
1/3 cup finely grated Parmesan (I buy Grand Padano from Fratelli Fresh)
1 cooked chicken breast, shredded
Salt and freshly ground black pepper

METHOD
- Remove the leaves and thick core from the cauliflower, coarsely chop, and reserve.

- Heat the olive oil in a large saucepan over medium heat and add the onion and garlic. Cook until softened, but not browned, about 5 minutes.

- Add the cauliflower and stock and bring to a boil. Reduce the heat to a simmer, cover, and cook until the cauliflower is very soft and falling apart, about 15 minutes.

- Remove from heat and, using a hand held immersion blender, puree the soup

- Add the Parmesan and stir until smooth

- Stir in chicken breast, season with salt and pepper

- Keep warm until ready to serve.

Chicken and Bacon Chowder

I knew this recipe was a winner when I reheated it at work and no less than three people asked me something along the lines of 'what is that delicious smelling soup you are eating?'
A step away from the usual, chowders are not so popular in Australia. This is a refreshing recipe to try when you become a bit tired of other soups.

INGREDIENTS
175g packet of lean bacon, chopped into strips
I sweet potato, peeled, chopped into cubes
2 tbs coconut flour
4 cups (1 litre) chicken stock
2 chicken breast fillets, cut into 2cm pieces
2 cups (290g) frozen corn kernels
4 green onions, trimmed, thinly sliced
2 sticks celery, sliced
1/2 cup (125ml) milk

METHOD
1. Heat a large saucepan over medium heat. Add the bacon and cook, stirring, for 2 minutes or until lightly brown. Add the sweet potato and flour and cook, stirring, for 1 minute or until well combined. Add the chicken stock and chicken. Bring to a simmer. Reduce heat to low and cook, stirring occasionally, for 20 minutes or until chicken and potato are tender.

2. Add the corn, green onions, celery and milk, stir to combine. Cook for 2 minutes or until heated through. Ladle the soup evenly among serving bowls.

Adapted from: http://www.taste.com.au/recipes/22801/creamy+chicken+and+corn+chowder

Chicken and Pea Soup

The weather in Sydney is cooling again and of course I'm looking at building on my Soup recipes for a bit of variety. The excellent news is this particular soup tastes much like a roast chicken dinner in a bowl! I keep making jokes that I'll be eating it through a straw in my old age... thing is, it's actually a nice, chunky, substantial soup.

INGREDIENTS
- 400g (approx) sliced chicken breast (I just buy a stir fry tray to save time)
- a little flour for breading (I use coconut flour for my health)
- 2 tsp minced garlic
- 1 medium-size onion, chopped
- 1 sweet potato, cubed
- 1/2 kg frozen green peas, thawed
- 2 sticks of celery sliced
- 4 cups chicken stock (I tend to use more stock if I have it as I like more watery soup)
- 1 tsp each pf dried thyme and oregano leaves
- salt and pepper

METHOD
- Heat up a little olive oil in pan, enough for browning the chicken pieces.
- Season the chicken with salt and pepper, dredge with flour and brown all sides in hot oil. Set aside.
- Saute garlic and onions in the same pan until tender.
- Replace browned chicken pieces with all the nice juices that leaked out of the meat.
- Add potatoes, peas, stock, celery, and the dried herbs.
- Simmer until the chicken and potatoes are done. Check seasoning and serve.

Adapted from: http://www.nigella.com/recipes/view/chicken-and-pea-soup-598

Chicken, corn and ginger soup

After the more filling, scrummy soups of dead winter I am pleased to find something slightly more refreshing and delicious as we approach the Sydney Spring. I have added shredded chicken for protein, this really is a cheap and easy dish to create!

INGREDIENTS
1 tablespoon olive oil
1/2 cup shallots (finely sliced)
1 tablespoon minced ginger
2 cups of frozen corn kernels
4 cups chicken stock (you can use more, I think up to 2 cups)
1 tablespoon rice wine
1/2 teaspoon white pepper
1 tsp honey
1 tsp salt
2 tablespoons soy sauce
1 cooked and shredded chicken breast

to serve
sliced spring onions
coriander
1 tsp sesame oil

METHOD
- Heat oil in large saucepan over medium heat
- Add spring onions and ginger, stir for 1 minute
- Add corn, stir for another minute (or longer if corn is still frozen)
- Pour in stock, bring to boil
- Season with rice wine, salt, pepper, sugar, soy sauce
- Simmer for 5 minutes
- Stir in shredded chicken breast

- Ladle into bowls
- Top with coriander, shallots and coriander
- Drizzle with a few drops of sesame oil

From: Bill Granger: bills SYDNEY FOOD, Murdoch Books 2004.

Chickpea and Leek Soup

Here we are at the end of the Australian Winter, and I readily admit that it is soup that has helped me stick to my eating plan in the colder weather! Sure, cravings come and go but it is soup that sustains me and gives me the energy I need to get through the day... this one is a keeper, it is silky and satisfying with lots of leek and garlic flavour...

INGREDIENTS
1 x can of chickpeas, drained
1/2 a large sweet potato, peeled and diced
4 leeks (white bit only, finely sliced)
1 tablespoon olive oil
small knob of butter (less than 20g)
2 tsp minced garlic
salt and pepper
4 cups of chicken stock
handful of parmesan (I use grana padano)
1 x cooked chicken breast, shredded
Serves 6

METHOD
- Place chickpeas and sweet potato in a medium saucepan, cover with water, cook for 20min
- Heat a large saucepan, add oil and butter over medium heat
- Add leeks, garlic and a pinch of salt to the saucepan, cook 5-6 minutes until tender
- Add drained chickpeas and sweetpotato, cook for 1 minute
- Add 3 cups of stock and simmer for 15 minutes

- Using a handheld stick blender puree some of the mixture so it is smooth, but be sure to leave some chucks and whole chickpeas for texture
- Add remaining stock, throw in the shredded chicken and heat
- Stir through parmesan and serve

Adapted from: Jamie Oliver, 'The Naked Chef' Penguin Group, 1999

Roasted Vegetable & Bacon Soup

I think one thing I have learned recently is not to be scared of bacon if you are watching your eating! You can still eat it if you trim off most of the fat and watch your portions - and in recipes such as this, you are adding it for flavour; not in vast quantities to 'fill up on it'.

I use the beautiful shulz bacon from South Australia - twice the price as supermarket bacon, but the flavour and quality is just second to none. On other blogs this bacon is hailed as a 'secret hangover cure!' You can find it at Harris Farm and small delis around the place.

This weekend Mark and I went to Kangaroo Valley and I admit I splurged on some lovely food. So, I'm bringing home the leftover bacon to create something yummy to get back on the right eating track.

If you like the taste of Pea & Ham soup, you will love this recipe!

INGREDIENTS
* 4 bacon rashers, rind and excess fat trimmed, coarsely chopped
* 2 red capsicums, halved, deseeded
* 2 leeks, pale section only, halved lengthways, sliced
* 700g sweet potato, peeled, cut into 2cm pieces
* 3 tsp minced garlic
* Olive oil spray
* 4 cups chicken stock
* 1 tablespoon of milled flaxseed
* Freshly ground black pepper

METHOD
1. Preheat oven to 180°C.
2. Place sweet potato on baking paper in a large roasting pan, spray with oil. Bake for 30min.
2. Add the capsicums, leeks, garlic. Bake for another 30min.
3. Add bacon, bake for a final 30min.
4. Place the capsicums, the flaxseed, a quarter of the vegetable mixture and 1 cup of stock in a large saucepan, process with a blending stick until smooth.
5. Stir in the remaining vegetable mixture and stock.
5. Bring to the boil over medium heat, stirring occasionally. Taste and add pepper.

If you happen to find this recipe too salty, consider adding a tablespoon of honey.

Adapted from: http://www.taste.com.au/recipes/12104/roasted+vegetable+bacon+soup

Spiced Carrot Soup

Happy long weekend! It's Queens Birthday weekend here in Sydney, I'm surprised we still celebrate, but as a teacher who has just survived the biyearly rigmorale of writing school reports I welcome any extra time off. Mark's Mum went down to some farmer's markets and bought us some fresh dutch carrots, dirt and stalks still attached! So I looked for a recipe, and I think I've found a new favourite. The kaffir lime leaves are the most important ingredient here, they add a real tang to the dish not found in other soups. God save the Queen!

INGREDIENTS
Spray of light olive oil
1 onion, finely chopped
2 tsp minced garlic
1 tsp minced red chilli
2 tsp grated fresh ginger
500g carrots, peeled, chopped
1 medium sweet potato, peeled, chopped
2 kaffir lime leaves
4 cups (1L) chicken stock
Juice of 1/2 lime
2 tbs palm brown sugar / or 1 tbs honey
2 tbs Thai fish sauce
270ml reduced fat coconut milk
shredded chicken / coriander to serve
Serves 6

METHOD
1. Heat oil in a saucepan over medium heat, add onion and cook for 2-3 minutes or until softened.

2. Add garlic, chilli, ginger, carrot, sweet potato, lime leaves and stock. Bring to boil, then reduce heat to low and simmer for 20 minutes. Allow to cool slightly, then puree with a hand-held blender.

3. Return to pan with lime juice, sugar and fish sauce and gently reheat. Add coconut milk and stir until combined.

4. Serve with some shredded chicken and top with coriander or nutmeg if desired.

Adapted from: http://www.taste.com.au/recipes/5686/spiced+carrot+soup+with+coconut+cream

Pea and ham soup

I've been sick with a cold today, and as a teacher in my other life, I've been writing my half-yearly reports. It's lovely to have something bubbling away on the stove as I work away (well, it's also something to distract me every 15 minutes!)
Mark ran up the shops and got me my ham hock, now the lovely smoky smell is drifting through our little apartment, I'm feeling a little better already!

INGREDIENTS
500g packet dried green split peas (Mark picked yellow today and these are fine too.)
4 cups (1L) chicken stock
500g ham hock
1 onion, chopped
1 stick celery, chopped
1 carrot, roughly chopped
salt and cracked black pepper
Approx 6-8 servings

METHOD
1. Place split peas in a sieve and run under cold water for a minute or until water turns clear. Set aside. Place stock, 2L water, ham hock, vegetables and split peas in a large saucepan. Cook soup over medium high heat for 1 1/2 hours, skimming the surface occasionally to remove any foam. Remove from heat. Remove ham hock from the soup and set aside for 5 minutes.

2. Meanwhile blend the soup with a hand-held blender until pureed. Remove fat from ham hock, shred meat roughly and return to the soup. Serve with crusty bread.

NUMBERS (very approx, per serve)
Protein: 28.5g
Fat: 6.86g
Carbohydrates: 33g

Adapted from: http://www.taste.com.au/recipes/16169/pea+and+ham+soup

Spring Vegetable Soup

An oldie but a goodie! Especially good for when you have been sick, or naughty with the food like I have this weekend (ok, it was my sister's 30th!) I usually poach some chicken and add for some protein. You can also add some milled flaxseed just before serving (I usually add about a tablespoon) for some much-needed fibre!

INGREDIENTS
1 tablespoon olive oil (I use garlic oil)
1/2 cup sliced leeks (white part only)
1/3 cup diced celery
1/3 cup diced sweet potato
1/3 cup diced turnip
4 cups vegetable stock
salt, pepper
1/3 cup frozen corn kernels
1/3 cup diced zucchini
1/3 cup chopped green beans
1 peeled and chopped tomato
1/3 cup frozen peas
1/3 cup parsley, chopped

METHOD
Heat oil, add leek, celery, potato and turnip, cook stirring for 5 min.
Add vegetable stock, salt and pepper, bring to boil.
Lower heat and add remaining ingredients, simmer for 5 min.
Top with chopped parsley.

From: Bill Granger: bills SYDNEY FOOD, Murdoch Books 2004.

Spiced Coconut Pumpkin Soup

This recipe is a lovely surprise, it has a nice nutty taste and taking the time to roast the pumpkin and carrot gives the soup depth and sweetness. It has to be one of my favourites, yet it fits in so well with my nutrition plan.

INGREDIENTS
1 tablespoon korma curry paste
1kg butternut pumpkin, peeled and chopped
2 x carrots, peeled and chopped
4 cups chicken stock
1 cup lite coconut milk
1 tsp chilli

1 large chicken breast (organic)
lite olive oil spray
Serves 4

METHOD
1. Preheat oven to 180c. Line a baking tray with paper, place pumpkin and carrot in tray and spray lightly with olive oil spray. Bake for 1-1.5 hours, or until roasted and caramelised.
2. Place a saucepan over medium heat. Add curry paste and chilli and cook for one minute. Add roasted pumpkin, carrot and stock and bring to the boil, reduce heat and simmer for 6 minutes.
3. Use a handheld stick blender to mix until smooth.
4. Add coconut milk and heat for 3 minutes or until hot.
5. In a seperate pan spray chicken breast with a little oil and cook on both sides until tender. Slice and place into bowls and ladle with soup.

NUMBERS (Approx per serve, without chicken)
Carbs: 25g
Protein: 7.1g
Fat: 13.8g
Fibre: 4.5g

Adapted from: Donna Hay, 'The Instant Cook,' Harper Collins Publishers, 2004.

Greek-style lemon chicken soup

I first tasted this recipe when a Greek woman at work had her mother make it for a 'soup club' I belonged to. I always remembered the unique flavour and it's a perfect high-protein nourishing meal.

This recipe is enough for 2 people, with leftovers for about 3 lunches.

INGREDIENTS
Stock (if you can't be bothered to do this, you can use 4-6 cups of prepared stock)
1 large onion, thinly sliced
2 celery stalks, chopped
1 large carrot, thinly sliced
6 black peppercorns
strip of lemon zest
1 small bunch of fresh dill or flat-leaf parsley
1.5 litres water

3 small skinless chicken breast fillets (about 350 g in total)
¾ cup quinoa
juice of 1 lemon
2 medium eggs, beaten
1 tablespoon of milled flaxseed
salt and pepper
sprigs of fresh dill or flat-leaf parsley to garnish


METHOD
1. Put the chicken breast fillets, onion, celery, carrot, black peppercorns, lemon zest and bunch of dill in a large saucepan. Add the water. Bring to the boil over a medium heat, skimming off any foam that comes to the surface. Reduce the heat and half cover the pan with a lid, so the water just bubbles gently. Simmer for 15 minutes or until the chicken is cooked through.

2.Remove the chicken from the pan and set aside. Strain the stock through a sieve into a clean pan, discarding the vegetables and flavourings.

3. Reheat the stock until boiling, then stir in the quinoa. Simmer gently for 8–10 minutes or until the quinoa is almost tender. Meanwhile, cut or tear the chicken into thin shreds, and mix the lemon juice with the beaten eggs.

4. Add the shredded chicken to the soup. Heat over a medium heat until the soup almost starts to boil again. Remove the pan from the heat and pour in the lemon juice mixture, stirring constantly. Serve seasoned with salt and pepper to taste and garnished with sprigs of dill.

Adapted from:
http://allrecipes.com.au/recipe/6788/greek-style-lemon-chicken-soup.aspx