Tagged: #soup

01
Oct
2015
Makes 4 serves, approximately 4 – 5 grams of fibre per serve

*Vegan and vegetarian friendly

Ingredients
  • 1/2 cup of dry split red lentils (soak for an hour in boiling water before use and rinse) weight approximately 100gms
  • 4 cups chicken (or vegetable) low sodium stock
  • 1 tablespoon coconut or olive oil
  • 2 tablespoons of shredded coconut
  • *2 teaspoons of dried onion
  • 1 lemon grass stick (remove after cooking)
  • *2 teaspoons of dried garlic powder
  • 1 teaspoon of fresh grated ginger
  • 1 lime
  • 2 tablespoons tomato paste
  • 2 tsp each smoked paprika, ground cumin, garam masala & turmeric
  • 400mls of coconut milk
  • *400grams of diced tomatoes (use 400mls of pasata for stoma patients)
  • 1 cup of chopped baby spinach
  • Salt and pepper to taste
Published in Recipes
02
Jul
2015
High fibre (makes 4 serves) approximately 6-7 grams of fibre per serve

*Vegan and vegetarian friendly

Ingredients
  • 1.5 litres of organic chicken stock (see below for *vegan and vegetarian options)
  • 2 leeks washed and finely chopped
  • 2 tablespoons of extra virgin olive oil
  • 3 teaspoons of fresh oregano
  • 3 chopped celery stalks
  • 600 grams of thinly sliced chicken breast (see below for *vegan and vegetarian options)
  • 3 peeled large carrots julienned (cut into strips)
  • 400 grams can of brown lentils drained and rinsed
  • 150 grams of chopped spinach
  • Fresh ground pepper to flavour
*Vegan or vegetarian option swap chicken stock for vegetable stock and chicken for chopped firm tofu
 
Method
Add olive oil to a pan over a medium heat and cook leeks, oregano and celery until they are soft and slightly transparent.
Add stock and heat through then either
poach the chicken for 12 minutes or until cooked through
OR
Add firm tofu to the soup 2-3 minutes
Lastly add carrot and spinach and lentils and cook for a further 3 minutes
Serve with crusty seeded bread
 
Published in Recipes
02
Jul
2015
Low fibre (makes 4 serves) approximately 2-3 grams of fibre per serve *Vegan and vegetarian friendly

Ingredients
  • 1.5 litres of organic chicken stock (see below for *vegan and vegetarian options)
  • 2 teaspoons of garlic powder (can cause wind and odour in stoma patients)
  • 2 teaspoons of onion flakes (can cause wind and odour in stoma patients)
  • 2 tablespoons of extra virgin olive oil
  • 3 teaspoons of fresh oregano
  • 3 chopped celery stalks
  • 600 grams of thinly sliced chicken breast (see below for vegan and vegetarian options)
  • 3 peeled large carrots julienned (cut into strips)
  • 400 grams of rice vermicelli cooked and drained
  • 150 grams of baby spinach
  • Fresh ground pepper to flavour
*Vegan or vegetarian option swap chicken stock for vegetable stock and chicken for chopped firm tofu
 
Method
Add olive oil to a pan over a medium heat and cook, oregano and celery until they are soft and slightly transparent.
Add stock and heat through then either
poach the chicken for 12 minutes or until cooked through
OR
Add firm tofu to the soup 2-3 minutes
Lastly add carrot and spinach and cook for a further 3 minutes
Lastly add rice vermicelli to warm through
Serve with crusty white sourdough bread
 
Published in Recipes
01
Jun
2015
This is a great fun double coloured red and white soup on presentation and it looks great on the table
 
Makes 6 serves, 8 grams of fibre per serve
* Vegan and vegetarian friendly
 
Ingredients
  • Chopped chives and sunflower seeds (30 grams = 3 grams) to decorate
  • The soup is made on a shared stock
Published in Recipes
01
Jun
2015
This is a great fun double coloured red and white soup on presentation and it looks great on the table
 
Makes 6 serves, 3 grams of fibre per serve
*Vegan and vegetarian friendly
 
Ingredients
  • Chopped chives and sour cream or plain yoghurt to decorate
  • The soup is made on a shared stock
  • Shared ingredients
  • 2 litres of vegetable (or chicken stock)
  • 2 celery sticks, finely sliced
  • *2 teaspoons of garlic powder
Published in Recipes
Page 2 of 2