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Easy Eating

Winter chills need hearty warmth of soups

Annette Sym
Annette Sym Contributed

I LOVE soup, which would explain why I have so many wonderful soup recipes in my cookbooks.

Now is the perfect time to enjoy a hot steaming bowl of hearty soup with these cooler days upon us.

Cold weather brings with it a desire for heartier, warming food.

Soup is a healthy lunch or easy dinner option and can also be used as an ideal afternoon snack to get you through until dinnertime.

Here are 10 tips to making healthy homemade soups:

  1. Use up all your old, lack-lustre vegetables and throw them in a boiler with some herbs and spices.
  2. Adding kidney beans, lentils, barley or rice bulks up a soup.
  3. Only use lean meat and skinless chicken to keep the fat count low in soups. To decrease the fat in soup, once it has cooled scrape away any fat that comes to the surface.
  4. To make a creamy soup, add evaporated light milk once the soup is cooked. Be careful though, if you add it too soon, the milk will separate if it is boiled too much.
  5. Having a good quality boiler will help avoid the base scorching or burning.
  6. Use cooking spray instead of butter or oil.
  7. Pumpkin is cheap right now so use pumpkin as a base to your soup.
  8. Use low-salt (sodium) stock powders in soups.
  9. I love homemade soups not only because they have more flavour but you also know what is in them. Canned soup can be high in salt, fat, preservatives and additives.
  10. If you live on your own don't worry as you can make up your soup then divide into small containers and freeze. Ideal for taking to work for lunch as well.

Annette's cookbooks SYMPLY TOO GOOD TO BE TRUE 1-7 are sold in all good newsagencies.

Visit Annette's website www.symplytoogood.com.au for more tips and recipes.

You can also join Annette's Facebook page at Symply Too Good.

 

Lamb Vegetable Soup

Lamb Vegetable Soup
Lamb Vegetable Soup

 

SERVES: 8

RECIPE FROM SYMPLY TOO GOOD TO BE TRUE BOOK 7

  • 500g lamb leg steaks
  • 1 fennel bulb (around 400g)
  • 3 cups silverbeet leaves
  • cooking spray
  • 2 cups cauliflower small florets
  • 2 cups carrots diced
  • 1 large onion diced
  • 2 teaspoons crushed garlic (in jar)
  • 8 cups water
  • 1 x 420g can no-added-salt crushed tomatoes
  • 3 tablespoons no-added-salt tomato paste
  • ¾ cup barley
  • 2 tablespoons soy sauce 43% less salt
  • 1 tablespoon salt-reduced beef stock powder
  • 1 x 30g sachet Spring Vegetable soup (Continental®)
  • 4 bay leaves
  • ½ teaspoon pepper

Step 1: Cut lamb into small cubes.

Step 2: Remove stalks and bottom off fennel bulb. Peel bulb, open and cut into strips, then dice, similar size to carrots. Remove white stalks from silverbeet leaves, then cut into thin strips. If you aren't sure how to remove stalk SCAN QR CODE above for my tip.

Step 3: In a large boiler that has been generously coated with cooking spray, sauté cauliflower, carrots, fennel, onion and garlic for 5 minutes. Stir occasionally.

Step 4: Add lamb and toss through. Cook for 3 minutes.

Step 5: Place all remaining ingredients except silverbeet into boiler. Once boiled, reduce to a moderate/slow boil for 40 minutes. Stir occasionally to avoid food sticking to base.

Step 6: Add silverbeet and fold in well. Cook a further 10 minutes or until barley is tender.
Variations: Replace lamb with 500g skinless chicken breast. Or replace barley with ½ cup Basmati rice.

DIETITIAN'S TIP: The Australian Dietary Guidelines recommend eating lean red meat  three times a week to provide sufficient iron for transporting oxygen throughout the body.

 

NUTRITIONAL INFORMATION

PER SERVE

LAMB

CHICKEN

FAT   TOTAL

2.1g

2.2g

         SATURATED

0.7g

0.5g

FIBRE

5.0g

5.0g

PROTEIN

18.3g

18.2g

CARBS

22.0g

22.0g

SUGAR

7.1g

7.1g

SODIUM

450mg

444mg

KILOJOULES

768
(cals 183)

768
(cals 183)

GI RATING                       

LOW

LOW

Topics:  annette sym easy eating recipe



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