Entree
Vegetable Soup
2 medium potatoes, washed but unpeeled
2 onions, peeled
2 large carrots, scraped
1-2 cloves garlic (optional)
half cup red lentils
1 litre vegetable or chicken stock (use stock cube or powder if you wish)
Serves 4
Grate the vegetables. The quickest way to do this is by using the grating disc in a food processor, but if you've plenty of time you can shred the vegetables using a handheld grater.
Heat a large pan, add the vegetables- add a little bit of water or stock so they don't stick.
Add the lentils. Pour on the hot stock, stir well, bring to the boil and simmer until the vegetables are tender, about 8 minutes. You can serve the soup at this stage or blend it if you prefer.
Variations
Try adding a few leaves of shredded cabbage or a handful of finely chopped spinach.
Egg and Potato Mash
3 eggs
3 medium sized potatoes
1 small onion, chopped finely
1/2 cup cream
2 tablespoons milk
Salt and pepper
1. Boil eggs and potatoes until potatoes are soft to mash.
2. Mash eggs and potatoes together and add onion.
3. Add cream and milk and mash further.
4. Season with salt and pepper
Serves 4
Sourced with permission from www.bestrecipes.com.au and written by Cooking Queen
Pumpkin Soup
500g pumpkin, cubed
350ml (1 ½ cups) vegetable stock
1 sliced onion
2 diced carrots
1 tsp ground cinnamon
Serves 4:
Place the vegetables and stock in a large saucepan, bring to the boil and simmer for 15-20 mins until the vegetables are tender. Blend or process until smooth.
Leftover soup can be frozen and re-heated.
Whatever You Fancy Soup
This is a soup base you can use to make a variety of delicious soups. Just add the vegetables of your choice, a few herbs and spices and enjoy.
Staple Ingredients:
1 large onion, diced
1 packet chicken noodle soup
4 potatoes, peeled and diced
Milk or evaporated milk (for creamy soups)
Vegetables of choice:
Cauliflower soup - ½ large cauliflower, broken into pieces
Pumpkin soup - 1 medium sized butternut pumpkin
Carrot soup - 5 large carrots, chopped
Zucchini soup - 3-4 zucchinis, chopped
Potato and Leek - 3 leeks, chopped (add with the onions)
Tomato soup - tinned or fresh peeled tomatoes
1. Saute onions in a little butter.
2. Add potatoes and the packet of soup with 2 cups of water.
3. Cook for 5 minutes.
4. Add prepared vegetables of choice, depending on which soup you are making.
5. Add extra seasonings as desired e.g curry powder, pepper, herbs.
6. When vegetables are tender, blend with a stab mixer
Sourced with permission from www.bestrecipes.com.au and written by Kaye
Potato and Corn Soup
1 tablespoon olive oil
3 large potatoes, cubed
6 bacon rashers, chopped, fat removed
1 onion, chopped
1 L chicken stock
1 tin creamed corn
1. Heat the olive oil in a saucepan.
2. Saute bacon and onion until cooked.
3. Add potatoes, stir through and cook for a further minute.
4. Pour in chicken stock to cover potatoes and allow to boil until potatoes are cooked.
5. Remove from heat and add creamed corn.
6. Stir through and season to taste with salt and pepper
Serves 6
Sourced with permission from www.bestrecipes.com.au and written by Than
Red Lentil and Sweet Potato Soup
20 g butter
500 g sweet potato, peeled and coarsely chopped
1 onion, finely chopped
1 teaspoon ground cumin
5 cups vegetable stock
1/2 cup red lentils
1/4 cup tomato paste
Parsley, to serve
1. In a large saucepan, melt butter then saute kumara, onion and cumin for 2-3 minutes until onion is tender.
2. Add remaining ingredients and bring to the boil. Reduce heat and simmer covered for 20 minutes, stirring occasionally.
3. Blend or process soup until smooth. Return to heat, season to taste before serving.
4. Sprinkle with parsley.
5. Serve with crusty bread
Serves 6
Sourced with permission from www.bestrecipes.com.au and written by Valralph
Stuffed capsicum (with mince, rice and pine nuts)
3(soft) capsicums (pick capsicums which are small and rounder in shape for easy filling) 125g lean beef mince 1/4 cup rice 1/4 can of diced tomatoes or 4 large tomatoes grated 1 teaspoon tomato paste 1 tablespoon red wine 1 large onion chooped finely  parsley 1 garlic cloves, crushed 1/4 cup of pine nuts Optional: low fat fetta or parmesan 1/8 cup olive oil (this will be poured over the top of the capsicums in the tray to give the flesh a great flavour)
1. In a pot saute onion and garlic in a litttle olive oil on low heat. Add pine nuts and stir. Add mince and brown. 2. Add 1/2 the tomato and tomato paste. Stir. 3. Add rice, salt, pepper. Stir. Cook for 5 minutes and add wine. Remove from heat. 4. Wash capsicums and cut tops off to form lids. (lids will be used to cover stuffed capsicums). 5. Fill capsicums with rice mixture. Sprinkle with a little parmesan or fetta (optional). Cover openings with the capsicum lids. 6. Place stuffed capsicums upright in a baking try. 7.
Laksa
125g dry rice vermicelli noodles
4 Tbsp red curry paste
300g firm tofu, sliced
2 ½ cups sliced mushrooms
3 cups boiling water
1 cup light coconut milk
2 x 10g vegetable stock cube, crumbled
3 baby bok choy, leaves separated, stems shredded
1 cup bean sprouts
Coriander leaves
1- Place rice noodles in a bowl and cover with boiling water for 2 minutes.
2- In a medium saucepan sauté curry paste, tofu and mushrooms for 1 minute.
3- Add boiling water, coconut milk and crumbled stock cubes. Bring to boil, then reduce heat. Add bok choy and cook a further minute.
4- Drain rice noodles and divide between serving bowls. Ladle laksa over and sprinkle with bean sprouts and coriander. Serve with lime wedges.
SERVES 6
©. Reproduced under licence from the copyright owner, Sanitarium Health Food Company. www.sanitarium.com.au
Hearty Vegetable Noodle Soup
1 tablespoon olive oil
1 onion, chopped
3 cloves garlic, crushed
650g butternut pumpkin, peeled and diced
1 red capsicum, diced
3 cups salt reduced vegetable stock
3 cups water
1 cup Sanitarium brown lentils, rinsed
1 x 420g can four bean mix, drained and rinsed
1 x 270g can corn kernals, drained
60g thin spaghetti, broken into pieces
1 cup baby spinach
1- Heat oil in a large saucepan. Add onion, garlic, pumpkin and capsicum and cook over medium-high heat for 1-2 minutes.
2- Pour in stock and water and add remaining ingredients. Bring to the boil, then reduce heat and simmer covered for 20 minutes.
3- Stir through spinach and serve with a slice of crusty wholegrain bread.
SERVES 6-8.
©. Reproduced under licence from the copyright owner, Sanitarium Health Food Company. www.sanitarium.com.au
Minestrone Soup
1 TABLESPOON OIL
1 MEDIUM ONION, FINELY SLICED
1 GREEN CAPSICUM, CHOPPED
140G CARTON TOMATO PASTE, NO ADDED SALT
1 TEASPOON ITALIAN HERBS
4 CUPS WATER
10G VEGETABLE STOCK CUBE, CRUMBLED OR 2 TEASPOONS OF STOCK POWDER
½ CUP SMALL PASTA SHELLS
440G CAN MIXED VEGETABLES, DRAINED
310G CAN BUTTER BEANS, DRAINED
1- Heat the oil in a large saucepan and saute onion until soft. Add the remaining ingredients, except the mixed vegetables and butter beans.
2- Bring to the boil, then reduce heat and simmer for 15 minutes, or until the pasta is cooked.
3- Add the mixed vegetables and butter beans and heat through.
SERVES 6
©. Reproduced under licence from the copyright owner, Sanitarium Health Food Company. www.sanitarium.com.au
