Onion avgolemono soup / Chinese cabbage soup

Onion avgolemono soup 


serves 6
ingredients
4 large onions, thinly sliced 50g/2oz low-fat spread or butter 450ml/3⁄4pt vegetable stock 450ml/3⁄4pt skimmed milk
2 egg yolks
1⁄2 teaspoon freshly squeezed lemon juice
2 thick slices wholemeal bread, cubed
salt and freshly ground black pepper
•Preheat the oven to 200°C/400°F/Gas mark 6.
•Melt the low-fat spread or butter in a heavy saucepan, add the onions and cook gently, covered, for 10 minutes, stirring from time to time, until soft. Add the stock, and season with a little salt and pepper. Bring to the boil, reduce the heat and simmer gently for 30 minutes.
•Stir in the milk and heat through.
•Whisk the egg yolks with the lemon juice. Add 2 ladlefuls of the hot soup and whisk well. Stir the egg and lemon mixture into the soup, and heat through gently, still stirring, until slightly thickened. Do not allow the soup to boil or the egg will curdle.
•To make the croûtons, spread out the bread cubes on a baking tray, and bake in the oven for 10 minutes until a deep golden brown.
•Ladle the soup into warm individual bowls, and sprinkle with the croûtons just before serving.
Chinese cabbage soup
serves 4
ingredients 450g/1lb pak choi 600ml/1pt vegetable stock
1 tablespoon rice wine vinegar
1 tablespoon light soy sauce
1 tablespoon caster sugar
1 tablespoon dry sherry
1 fresh red chilli, seeded and thinly sliced
1 tablespoon cornflour
•Wash the pak choi thoroughly under cold running water, rinse and drain. Pat dry with kitchen paper. Trim the stems from the pak choi, and shred the leaves.
•Heat the stock in a large heavy saucepan. Add the pak choi and cook for 10–15 minutes.
•Mix together the vinegar, soy sauce, sugar and sherry in a small bowl. Add this mixture to the stock, together with the chilli. Bring to the boil, reduce the heat and cook for 2–3 minutes.
•Blend the cornflour with 2 tablespoons water to form a paste, and gradually stir into the soup. Cook, stirring constantly, until it thickens. Cook for a further 4–5 minutes, then ladle the soup into warm individual serving bowls and serve immediately.
Red onion & beetroot soup
serves 6
ingredients
2 teaspoons olive oil 350g/12oz red onions, sliced 2 garlic cloves, crushed 275g/10oz cooked beetroot, cut
into matchsticks
1.2litres/2pt vegetable stock 50g/2oz soup pasta, cooked
until al dente
2 tablespoons raspberry vinegar salt and freshly ground
black pepper
•Heat the oil in a casserole dish over a low heat, and add the onion and garlic. Sweat gently for 20 minutes or until soft and tender.
•Add the beetroot, stock, pasta and vinegar, and heat through. Season with salt and pepper to taste, and serve hot.
Smooth cheese soup
serves 4
ingredients
1 large potato, diced
• Put the vegetables in a saucepan
1 large carrot, diced
with the stock and herbs. Bring to
1 small onion, diced
the boil, reduce the heat, part-cover
1 celery stick, diced
and simmer gently for 15 minutes
600ml/1pt vegetable stock
until the vegetables are soft.
1⁄2 teaspoon dried mixed herbs
• Purée in a blender or food
100g/4oz low-fat Cheddar
processor, and return to the pan.
cheese, grated
Add the cheese and milk, and heat
150ml/5fl oz skimmed milk
gently until the cheese melts. Ladle
into bowls and serve hot.
Mushroom & corn soup
serves 4
ingredients
25g/1oz low-fat spread
• Heat the low-fat spread in a heavy
25g/1oz plain flour
saucepan. Add the mushrooms and
100g/4oz button mushrooms,
onion. Cook, stirring constantly with
sliced
a wooden spoon, for 3 minutes.
1 onion, finely chopped
Add the flour and cook, stirring, for
300ml/10fl oz vegetable stock
1 minute.
300ml/10fl oz skimmed milk
• Remove from the heat. Gradually
350g/12oz canned sweetcorn
blend in the stock, then the milk
kernels, drained
and sweetcorn. Return to the heat,
salt and freshly ground
bring to the boil, reduce the heat
black pepper
and simmer the soup gently for
4 teaspoons low-fat single
10 minutes, stirring occasionally.
cream, to garnish
Season with salt and pepper.
• Ladle into warm bowls and garnish
each serving with a swirl of cream.
Tomato & carrot soup
serves 4
ingredients
400g/14oz canned chopped
• Put all the ingredients except the
tomatoes
parsley in a heavy saucepan and
2 large carrots, grated
bring to the boil, stirring. Reduce
1 small onion, finely chopped
the heat, part-cover and simmer for
300ml/10fl oz vegetable stock
30 minutes.
(made with 1 stock cube)
• Discard the bay leaf, ladle the
1 teaspoon dried oregano
soup into bowls and serve hot,
pinch of grated nutmeg
garnished with the parsley.
pinch of salt
1 bay leaf
1 tablespoon chopped fresh
flat-leaf parsley
Curried carrot & apple soup
serves 4
ingredients
2 teaspoons sunflower oil
1 tablespoon mild korma curry powder
500g/1lb 2oz carrots, chopped
1 large onion, chopped
1 cooking apple, chopped 900ml/11⁄2pt chicken stock salt and ground black pepper
•Heat the oil in a saucepan over a low heat, and gently fry the curry powder for 2–3 minutes until fragrant.
•Add the carrots, onion and apple, stir well, then cover the pan. Cook over a very low heat for about 15 minutes, shaking the pan from time to time, until the vegetables are softened.
•Spoon the vegetable mixture into a blender or food processor, then add half the stock and blend until smooth.
•Return the mixture to the pan, and pour in the remaining stock. Bring the soup to the boil, and season with salt and pepper. Serve hot.
Green soup
serves 4
ingredients
1 tablespoon olive oil
1 small cucumber, cut into chunks
1 onion, chopped
75g/3oz watercress
1 garlic clove, chopped
100g/4oz green beans, trimmed
200g/7oz potato, cut into
and halved
2.5cm/1in cubes
salt and freshly ground
700ml/11⁄4pt vegetable stock
black pepper
•Heat the oil in a large saucepan. Sweat the onion and garlic for 3–4 minutes until softened. Add the potato and cook for a further 2–3 minutes.
•Stir in the stock, bring to the boil and leave to simmer for 5 minutes.
•Add the cucumber to the saucepan, and cook for a further 3 minutes or until the potatoes are tender.
•Add the watercress and allow to wilt, then transfer the mixture to a blender or food processor and purée until smooth.
•Bring a small saucepan of water to the boil. Cook the beans for 3–4 minutes until tender. Add the beans to the soup, season and warm through.

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