Seriously healthy soups and casseroles

Posted on 8 April 2017

These three easy recipes for soups and casseroles are packed with vegetables to help keep your immune system at peak performance this winter. Watch the below videos and why not try them out at home?

Winter yellow veggie and barley soup

Serves: 4
Preparation time: 15 minutes
Cooking time: 40 minutes

 

Ingredients

  • 30ml olive oil
  • 2 leeks, sliced
  • 2 sticks celery, chopped
  • 250g cubed pumpkin
  • 250g cubed butternut
  • 2 carrots, peeled and cubed
  • 15ml freshly grated ginger
  • 125ml barley
  • 1 liter prepared homemade or organic vegetable stock
  • Lemon juice, to taste
  • Health bread, to serve

Method

  1. Heat the oil and sauté the leeks for a couple of minutes.
  2. Add the ginger, celery, pumpkin, butternut and carrot and stir over the heat for a minute.
  3. Add the barley and vegetable stock.
  4. Bring the boil, then reduce heat, cover and simmer for 20-30 minutes until the veggies and barley are tender.
  5.  Season to taste with a squeeze of lemon juice and freshly ground black pepper.
  6. Serve with health bread drizzled with olive oil.

Chicken and sweet potato casserole with Moroccan spices

Serves: 4
Preparation time: 15 minutes
Cooking time: 30 minutes

 

Ingredients 

  • 30ml olive oil
  • 4 chicken breast fillets, sliced
  • 15ml Moroccan spice blend or rub
  • 1 can chopped tomatoes or tomato and onion mix
  • 500ml prepared chicken stock
  • 1 sweet potato, peeled and cubed
  • Handful of green pitted olives
  • 1 small bunch spinach, thinly sliced
  • Juice of one fresh orange

Method

  1. Heat the oil in a saucepan.
  2. Once it is hot, add the chicken. Allow the chicken to brown lightly.
  3. Add the Moroccan spice and stir for a minute.
  4. Then add the tomatoes, stock and sweet potatoes bring to the boil.
  5. Reduce heat, cover and simmer for 15-20 minutes until the sweet potatoes are almost tender.
  6. Add the spinach and olives, cover and simmer for 5 minutes.
  7. Add the orange juice and season to taste.
  8. Serve with couscous or whole wheat rice.

Spicy lentil & carrot soup

Serves: 4
Preparation time: 15 minutes
Cooking time: 45 minutes

Ingredients

  • 250ml red lentils
  • 1 large carrot, peeled and grated
  • 20ml sunflower oil
  • 2.5ml cumin seeds
  • 2.5ml mustard seeds
  • 1 green chilli, chopped
  • 1 onion, finely chopped
  • 5ml grated fresh ginger
  • 2 cloves garlic, crushed
  • 2.5ml ground cumin
  • 2.5ml ground coriander
  • 2.5ml ground turmeric

Method

  1. Wash the lentils. Put them into a saucepan with 750ml water (or use vegetable stock).
  2. Add the carrots. Bring to the boil. Cover and reduced heat.
  3. Simmer for 25-30 minutes, until tender.
  4. Heat the oil in a frying pan. Add the onion and sauté for 2 minutes.
  5. Add the garlic and ginger along with the whole seeds and chilli.
  6. Stir over the heat for a minute, then add the remaining spices and then the tomatoes.
  7. Stir over a medium heat for about 3 minutes.
  8. Remove from the heat and stir the onion mixture into the lentil and carrot mixture.
  9. Simmer together for 10 minutes until soft.
  10. Season to taste and serve garnished with fresh coriander and extra sliced chillies if you like.

 

Published in Healthy Life

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