Soups


Simple Sweet Potato Soup:     Serves: 3     Time:  45 mins
Recipe from Lesley Waters on ITV’s This Morning

25g (1oz, 1/8 cup) butter, cubed
1 medium onion, chopped
2 teaspoons ground coriander
700g (approx 2 medium spuds) sweet potatoes, peeled & chopped into large dice
1 litre (2 pints, 4 cups) vegetable stock made with 2 heaped teaspoons Marigold Bouillon powder

  • In a large metal pan melt the butter.  Add the onion and cook on a medium-low heat for 5 mins.
  • Stir in the coriander and sweet potato and cook for 1 minute.
  • Add the stock, bring to the boil then reduce the heat to medium-low and cook for 15-20 mins until the potato is soft.
  • Blitz with a hand or stick blender until smooth.  Check for seasoning and serve.

This soup can be frozen.

Carrot & Ginger Soup:    Serves: 4    Time: 55 minutes

??????????????????????4 large, or 6 medium, carrots
1 small-medium sweet potato
1″ fresh grated ginger
1 litre stock made with 3 teaspoons Marigold Swiss Vegetable Bouillon powder (or your own fresh vegetable stock)
1 tblsp olive oil
salt

  • Peel the carrots and sweet potato and cut into chunks.
  • Place the oil in a soup or large pan, add the veg and cook on medium low for 10 minutes.
  • Add the ginger and stock, cover, bring to the boil then simmer on medium low for 30 minutes until the veg are tender when pierced with a knife.
  • Blend until smooth.
  • Add salt if needed and serve.

This soup can be frozen.

Mushroom Soup:  Serves 4.  Time: 50 mins

OLYMPUS DIGITAL CAMERA700g (7 cups) mushrooms (I use large, flat mushrooms as they are quicker to wash and chop)
25g (1/8 cup) organic butter
2 large shallots, chopped
1 clove garlic, peeled and sliced
1 litre (4 cups) vegetable (or chicken) stock (note: bought stock cubes are not allowed on the low histamine diet, however I use Marigold Swiss Vegetable Bouillon Powder as its ingredients are as natural as I can find plus it’s yeast-free)
500ml (2 cups) organic milk
100ml (just under 1/2 cup) double cream, preferably organic (some parts of America import double cream, but otherwise it isn’t available.  The nearest is heavy cream)
salt & pepper to taste

  • Roughly chop the mushrooms.
  • Heat the butter in a soup pan or large saucepan, tip in the shallots and garlic, and cook on a low-medium heat for about 5 minutes until softened but not coloured.
  • Add the mushrooms and cook on a medium heat until softened for about 5-7 minutes.
  • Cover with the stock and milk and simmer on a low-medium heat for a further 20 minutes.
  • Leave to cool fully if possible.
  • Using an electric hand blender, whiz the soup until smooth.  (note: if the soup is still warm, whizzing will make it go frothy due to its milk content.  If so, remove any froth with a spoon).
  • Stir in the cream and season to taste.
  • Reheat before serving.

Split Pea Soup:   Serves 4.  Time: overnight soak, plus 1½ hours cooking time

225g (8oz, 1 cup) yellow split peas, pre-soaked overnight in cold water
1½ litres (6 cups) cold water
4 teaspoons vegetable bouillon powder
1 onion, sliced
1 sweet potato, peeled and chopped into smallish cubes
3 carrots, peeled and thickly sliced
salt to taste

  • Place the soaked peas in a sieve and rinse well with cold water.  Transfer to a soup pan and cover with 1½ litres cold water, and the bouillon powder.  Bring to the boil, then simmer for 25 minutes.
  • Add all the other vegetables.  Simmer on a medium-low heat for a further 20 minutes or until the vegetables are tender when pierced with a knife.
  • Cool slightly, then blitz with an electric hand blender until smooth, removing any scum/froth with a spoon.
  • Check for taste, adding salt if needed.
  • Reheat before serving.

This soup can be frozen.

Carrot & Coriander Soup:  Serves 4.  Time: 1½ hours

450g (1lb, 3 cups) carrots, peeled and diced
1 medium potato, peeled and diced
1 small onion, peeled and diced
small bunch fresh coriander (cilantro) leaves (approx. 8g of leaves without stalks)
50g (2oz, ¼ cup) organic butter
1 teaspoon tamarind paste (optional)
1.2litres (5 pints, approx. 5½ cups) vegetable stock made with 3 level teaspoons Marigold Swiss Vegetable Buillon powder

  • Melt the butter in a soup pan.  Add the onion, cover and cook on a medium-low heat for 10 minutes.
  • Add the carrot, potato and stock.  Cover, then bring to the boil.
  • Simmer on a medium-low heat for 25 minutes until the vegetables are tender when pierced with a knife.
  • Add the coriander and tamarind (if using), stir, then leave to cool for at least 20 minutes.
  • Blitz with an electric hand mixer until smooth, check the seasoning adding salt if needed, then re-heat to serve.

Leek & Potato Soup:   Serves 4.   Time: 30 mins
(Darina Alllen’s recipe, taken from the BBC Good Food website)

50g (2oz, ¼ cup) organic butter
450g potatoes, peeled and cut into 1cm chunks
1 small onion, peeled and cut into 1cm chunks
450g white parts of leeks, sliced
850ml stock made with 3 level teaspoons Marigold Swiss Vegetable Bouillon Powder
100ml whipping cream
125ml (4floz, ½ cup) full-fat milk
salt

  • Melt the butter in a soup pan or stock pot.  Add the potatoes, onion and leeks and toss in the butter until well coated.  Cover and cook on a medium-low heat for 10 minutes.
  • Pour in the stock, bring to the boil and simmer until the vegetables are just cooked – about 5 minutes.  Do not overcook or the soup will lose its fresh flavour.
  • Blitz with a hand blender, or in a food processor, until silky smooth.
  • Stir in the milk and cream, check seasoning adding salt if necessary.

This soup can be frozen.

Butternut Squash & Sweet Potato Soup:     Serves: 4-6     Time: 1 hour approx.
(Based on a recipe from Sainsburys)

Photo of butternut squash soup500g (approx. 1 small) butternut squash, peeled, de-seeded and diced (weigh after peeling and de-seeding!)
300g (1 medium) sweet potato, peeled and diced
3 red peppers, de-seeded and diced (optional – if you react to peppers leave them out and use 2 sweet potatoes instead)
2 medium onions, peeled and finely chopped
2 crushed garlic cloves
1.2litres stock made with 4 level teaspoons Marigold Swiss Vegetable Bouillon powder
1 tablespoon olive oil

  • Heat the oil in a stock pot or soup pan, add the onion and garlic and cook on a medium low heat for 10 minutes until soft.
  • Stir in the butternut squash, sweet potato and peppers (if using).  Cook for 10 minutes.
  • Pour in the stock and bring to the boil.  Cover with a lid and cook over a medium low heat for 30 minutes until the vegetables are soft.
  • Blend with a hand blender until smooth.  Check seasoning, adding salt if necessary.

This soup can be frozen.


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