Tag Archives: onion

Watercress soup

Picture by Ivy Vo Campbell

Watercress soup

Watercress soup is such a comfort food that reminds me of my mum bringing fresh bunches of green home from the fruit and veg store, ready to be turned into this delicious meal. Watercress is high in iron, calcium and antioxidants. Just a few good reasons to include this vegetable in your diet.

Ingredients

1 bunch Watercress

1 Onion

½ Fennel

1 large Potato

6 cups Water

Vegetable stock cube (optional)

Olive oil

1 clove Garlic

Salt  

Pepper

1 small Carrot chopped (optional)

Wash watercress thoroughly. Chop the stems and leaves finely. Set aside.(Divide into1/2 and1/2)

Peel and chop onion finely, along with fennel and potato.

Add a small amount of olive oil to a large pot and set to high and add the onion and fennel to sauté for a few minutes.

Chop the garlic finely and add, followed by potato.

Add 6 cups water and stock cube. Once the water reaches a boil, turn down to simmer, add ½ the watercress and cover for 20 minutes.

Turn off the heat and add ½ of the watercress that is left.  keeping some aside for the garnish)

Use a stick blender to puree.

Add salt and pepper to taste.

Serve with a sprinkle of fresh watercress and a dollop of yoghurt (optional).

Coconut Beetroot Soup


Beetroot coconut soupThis delicious soup is great for a winters day. The rich red colour (due to betacyanin) is notable for it’s anticancer properties. Beetroot is also rich in iron and is great for anemia.

It is also known for it’s digestive, cardioprotective and antiaging effects.

Ingredients

2 Beetroot

1 large Potato

½ tsp  Cumin

½ tsp Coriander

¼ cup Coconut milk

1 Onion

Salt

Pepper

Vegetable stock cube

Directions

Boil 2 beetroot in 3 cups water for 10minutes.

Meanwhile chop an onion and sauté until browned with some olive oil and add cumin, coriander, salt and pepper.

Chop a potato.

Remove the beetroot from the stock and remove the skin and chop into pieces and return to the stock and add the potato and stock cube.

Return the soup to the boil and add in coconut milk and onion.

Let simmer until potato is soft.

Remove from the heat and use an immersion blender to puree.

Serve soup with a dash of coconut milk.

You can freeze this if you have leftovers and enjoy another time.

 

 

 

 

 

Vegetable Soup

 

Vegetable soupVegetable Soup

Ingredients

Onion

3 celery sticks

2 Carrots

¼ cup yellow split peas

Garlic 2 cloves

2 cups water

1 cube vegetable stock

1 tbs Olive oil

1 tsp ginger powder.

Method

Chop your carrot, onion, celery and garlic.

_AAA0554Add the olive oil to a saucepan and sauté the onion for a few minutes.

Add the garlic for a minute and then the vegetables.

Add your water, split peas, stock and ginger spice and cover until you reach a boil.

Lower the heat to simmer and cook for 45 minutes or until split peas are cooked.

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Warming Winter Sweet Potato & Ginger Soup

Sweet potato soupSWEET POTATO SOUP

A beautiful warming winter soup. These simple ingredients come together to make a nutritious and delicious high fibre meal.

Ingredients

2 medium Sweet potato (orange coloured)

1 Onion

2 cloves Garlic

1 inch cube raw Ginger

2 cups Water

1 tbs coconut oil

1 tsp Salt

1 tbs Ground cumin

Pepper to taste

 

Crush the garlic and ginger to a rough paste in a mortar and pestle with the salt and cumin and set aside.

Chop the onion and sauté on the stove with the coconut oil until translucent. Add the garlic, ginger mix and heat until aromatic.

Add the water and bring to the boil.

Wash and Chop the sweet potato (leave the skins on) and add to the pot and simmer for 10 minutes until soft.

Remove from the heat and use a hand held blender to  puree.

Add the pepper to taste and serve.

Serves 2

Potato patty

potato pattyIngredients

3 large potatos
1 red onion
1 egg
1 bunch coriander
3 tbs Potato starch

Vegetable oil

Directions:

Boil potato in a saucepan until soft, drain and remove skin and mash
Chop onion finely and shallow fry in oil until soft
Chop coriander and mix into potato, beat egg and add salt and pepper. If too mushy add 2 tbs potato starch
Make into tbs size pattys  and shallow fry on medium heat until brown on both sides.

You can also make them smaller into balls for party appetisers.