HERBY BROCCOLI & PEA SOUP
Our vibrant broccoli and pea soup delivers three of your 5-a-day, and is full of nutrients including iron, folate and vitamin C
Provided by Esther Clark
Categories Dinner, Lunch, Soup, Starter, Supper
Time 40m
Number Of Ingredients 11
Steps:
- Heat the oil in a large saucepan. Add the onion and fry for 8 mins until soft and translucent. Add the garlic and cook for 1 min more. Tip in the broccoli, peas and chard, then pour over the stock and bring the mixture to the boil. Reduce the heat to a simmer, cover and cook for 25 mins.
- Stir through the herbs, lemon zest and juice, then blitz the soup with a stick blender until completely smooth. Ladle into bowls and serve with the toasted pumpkin seeds scattered over the top.
Nutrition Facts : Calories 214 calories, Fat 8 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 19 grams carbohydrates, Sugar 10 grams sugar, Fiber 10 grams fiber, Protein 12 grams protein, Sodium 1 milligram of sodium
POTATO, LEEK, AND PEA SOUP
Once you make this, it becomes a family staple. Top with croutons and chopped green onion.
Provided by Diane
Categories Soups, Stews and Chili Recipes Soup Recipes Cream Soup Recipes Potato Leek Soup Recipes
Time 45m
Yield 8
Number Of Ingredients 8
Steps:
- Melt butter in a large pot over medium-high heat. Cook and stir leeks in the melted butter until tender, 5 to 7 minutes.
- Stir potatoes and chicken broth into the leeks and bring to a boil; reduce heat to medium-low, cover the pot, and simmer until potatoes are tender, about 12 minutes.
- Stir peas and tarragon into the soup; simmer until peas are tender, about 5 minutes.
- Pour the soup into a blender, filling the pitcher no more than half full.
- Hold down the lid of the blender with a towel and carefully start the blender, using a few quick pulses to get the soup moving before leaving it on to puree. Puree in batches until smooth and pour into a clean pot. Alternately, you can use a stick blender and puree the soup in the pot.
- Pour milk into the pureed soup and bring to a simmer over medium heat until heated through. Season with salt and black pepper.
Nutrition Facts : Calories 356.4 calories, Carbohydrate 67.4 g, Cholesterol 16.1 mg, Fat 4.3 g, Fiber 9.2 g, Protein 13.2 g, SaturatedFat 2.2 g, Sodium 1095 mg, Sugar 11.8 g
PEA, LEEK & BROCCOLI SOUP
A delicious and nutritious soup, ideal for a family supper to warm those cool evenings. From a beautiful cookbook given to me by my swap partner, Pneuma from Israel, "500 Greatest-Ever Vegetarian Recipes".
Provided by CaliforniaJan
Categories Onions
Time 45m
Yield 4-6 serving(s)
Number Of Ingredients 11
Steps:
- Put the onion, leeks, potatoes, stock and bay leaf in a large heavy saucepan and mix together well. Cover and bring to a boil over medium heat. Lower the heat and simmer, stirring frequently, for 10 minutes.
- Add the broccoli and peas, cover and return to a boil. Lower the heat and simmer, stirring occasionally, for another 10 minutes.
- Set aside to cool slightly. Remove and discard the bay leaf. Process the soup in a blender or food processor in batches if necessary, until you have a smooth puree.
- Add the parsley, season to taste with salt and pepper and process again briefly. Return to the saucepan and reheat gently until piping hot. Ladle into heated soup bowls and garnish with parsley leaves. Serve immediately.
- Note: If you prefer, cut the vegetables finely and leave the cooked soup chunky rather than pureeing it.
- Note: Substitute frozen or drained, canned corn kernels for the frozen peas.
Nutrition Facts : Calories 134.6, Fat 0.6, SaturatedFat 0.1, Sodium 84.3, Carbohydrate 28.4, Fiber 4.8, Sugar 6.3, Protein 6
LEEK, PEA & WATERCRESS SOUP
Pack in the goodness with this vibrant green soup, packed with leeks, peas and watercress. It's tasty and healthy too, both low in calories and fat
Provided by GF member Megan Bassett
Categories Soup, Starter
Time 32m
Number Of Ingredients 9
Steps:
- Heat the oil in a large saucepan over a medium heat. Add the leeks and garlic and fry for 7-10 mins or until softened and translucent.
- Pour in the hot stock and simmer for 5-10 mins. Stir through the watercress, reserving a few leaves for garnish, then the peas, and cook for 5 mins until wilted. Use a hand blender or processor and whizz until smooth. Stir through the lemon juice and zest, then season to taste. Stir through half the parsley. Ladle into bowls and top with the remaining parsley, reserved watercress and a drizzle of olive oil. Swirl through some crème fraîche, then serve with crusty bread, if you like.
Nutrition Facts : Calories 154 calories, Fat 5 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 15 grams carbohydrates, Sugar 9 grams sugar, Fiber 9 grams fiber, Protein 8 grams protein, Sodium 0.5 milligram of sodium
LEEK & BROCCOLI SOUP WITH CHEESY SCONES
Support good gut health and digestion with brassica vegetables, like broccoli. Serve a bowl of broccoli goodness with cheesy scones using this recipe
Provided by Sara Buenfeld
Categories Lunch
Time 50m
Yield Serves 4 (2 people over 2 days)
Number Of Ingredients 14
Steps:
- Tip the leeks, potatoes and garlic into a large pan with the bouillon. Pour over 800ml boiling water, stir well, cover and simmer for 15 mins.
- Add the broccoli to the pan, then cover and cook for 5 mins more until just tender. Blitz with a hand blender until smooth, then pour in the milk and blitz again. Add a little stock if the soup looks too thick.
- To make the scones, heat the oven to 220C/200C fan/gas 7 and line a baking tray with baking parchment. Put the flour and baking powder in a bowl with the all but 1 tbsp of the parmesan and all the mustard powder. Gradually add the milk and oil, stirring with a cutlery knife until the mixture comes together. Shape into a log, about 16cm long and 6cm wide, and press the remaining parmesan on top. Cut in half along the length, then halve each of those pieces again to create four wedge-like scones. Arrange the scones on the tray and bake for 10-12 mins until golden.
- If you're following the Healthy Diet Plan, reserve two of the scones for another day. Will keep covered for up to three days. Halve the remaining two and top with half the goat's cheese and half the tomato. Ladle half the soup into two bowls and serve with the scones. The remaining soup will keep chilled for up to three days.
Nutrition Facts : Calories 411 calories, Fat 11 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 54 grams carbohydrates, Sugar 9 grams sugar, Fiber 10 grams fiber, Protein 20 grams protein, Sodium 0.8 milligram of sodium
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