Soups to keep you feeling full!

by (Dietitian and Sports Dietitian)

In the cooler months soups can be a great way to warm up. Here are some soup recipes that are high in protein so they’ll fill you up for longer.

Broccoli Soup:broccolisoup

Takes: 20 mins

Serves: 3

Ingredients

  • 1 clove of garlic
  • 2 sticks of celery
  • 400 g broccoli
  • ½ a bunch of fresh mint
  • olive oil
  • 1 litre salt-reduced chicken or vegetable stock
  • 500g reduced fat ricotta cheese

Method

Peel and finely chop the garlic. Trim and roughly chop the celery and broccoli. Pick the mint leaves, then finely chop most of them, saving a few baby leaves to garnish.

Heat a splash of oil in a pan, then soften the garlic and celery for about 2 to 3 minutes, then add the broccoli and stock. Continue cooking for another 5 minutes, then blitz with a handful of mint in a food processor.

Season and then crumble over the ricotta and scatter with the reserved mint leaves to serve.

Adapted from Jamieoliver.com

 

Lamb & Barley Soup:

Time: 1 hr 20 mins + overnight cooling

Serves: 6

Ingredients

  • 500g lamb off cuts (on the bone)
  • 1 carrot, chopped
  • 1 stalk celery, including the leaves, chopped
  • 1 potato, chopped
  • 1
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Winter Warming Recipes

by (Dietitian and Sports Dietitian)

Looking for that comfort food to warm you up on a cold winters night but also something that is nutritious and healthy? Try our Winter Warming Recipes that are dietitian endorsed!

Goulash soup

Serves 4-6 Cooks in 3h

Ingredients

  • 250 g onions
  • 2 cloves of garlic
  • 1 green capsicum
  • 2 tomatoes
  • a few sprigs of fresh marjoram or oregano
  • extra virgin olive oil
  • 500 g beef shin or rump, cut into small cubes
  • 1 tablespoon paprika
  • 1½ litres stock
  • ½ tablespoon caraway seeds
  • red wine vinegar
  • 1 tablespoon tomato purée
  • 200 g potatoes

Method

  1. Peel and slice the onions, peel and crush the garlic, and deseed and dice the capsicum. Finely chop the tomatoes. Pick and finely chop the marjoram.
  2. Add a good splash of oil to a large pan and gently sauté the onions, garlic and capsicum until softened.
  3. Add the beef and continue to cook until the meat is browned and the vegetables are cooked.
  4. Stir in the paprika and cook for 2 more minutes, then add 200ml of the beef stock. Bring to the boil and cook until reduced by half.
  5. Add the marjoram, caraway seeds, a splash of vinegar, the tomatoes, the tomato purée and season
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Warm up with a hearty bowl of Bean and Kale soup

by (Dietitian & Sports Dietitian)

Recipe adapted from Good Taste magazine via Body & Soul

Serves 4 (prep 20 mins + 8 hours soaking time, cooking 1 hr 20)
1 cup dried beans – any type; black beans or borlotti work well
1 tbs olive oil
1 large brown onion finely chopped
2 carrots finely chopped
2 celery sticks finely chopped
2 garlic cloves crushed (or 1tsp minced garlic)
2 tsp fresh thyme leaves
1/4 tsp chilli flakes
400g  no added salt tinned diced tomatoes
1tbs no added salt tomato paste
5 cups (1.25L) water
1 bunch kale, stalks trimmed and shredded
Pepper to taste
Method:
Place beans in a bowl and cover with cold water. Soak for 8 hours and drain. *If pressed for time and using tinned beans in place of dried beans, you will not need to soak them)
Heat oil in a large saucepan over medium heat and add onion, carrot and celery. Stir occasionally, cooking for 6-7 mins or until soft.
Add garlic, thyme and chilli. Stir for 1 minute then add tomato paste, and stir for another minute.
Add beans, diced tomato and water to the saucepan. Bring to the boil. Reduce heat to low and simmer, partially covered,
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