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Make a tasty soup – spiced carrot & coriander

What’s the Idea?

Making nutritious tasty soup at home using limited ingredients.
With less ingredients and products available in the shops what better way to feed yourself and your loved ones than preparing it yourself.

What’s the story

I’ve been cooking for myself since I was 12 but in more recently I became interested in nutrition after qualifying as a Nutritional Therapist and also becoming tired of paying out lots of money for disappointing food that I know I could cook better myself.

It’s also a great way to save time and money by batch cooking and freezing larger meals using cheap ingredients.

I have small kitchen so I tend to cook om my own with my music on full blast. I often cook by instinct rather than recipe but also use recipe websites for inspiration.

Soup is the perfect thing to cook as its quick and easy plus you can mix and match ingredients as they are available or in season.

People should do this because…?

Making soup is fun to do. It gives you a real sense of satisfaction when you make something yourself from scratch.

It’s healthy as you know what’s gone into your food so no preservatives, sulphites , etc. and soups are great for people to eat who have to avoid certain foods like gluten free, vegan, vegetarian, histamine intolerances etc.

You can make this with your kids, your friends, a partner, family member as a fun activity.

It will save you money and it’s a good way to make sure you and your family are eating a varied and healthy diet of vegetables.

How do you do it?

Ingredients:

  • 1 large onion
  • 1kg of carrots
  • 3 medium sized potatoes
  • 3 stalks of celery
  • 2-3 cloves of garlic
  • Bunch of fresh coriander
  • 1 litre of vegetable stock powder /bouillon – I use Kallo Vegetable stock but any brand will do depending on who you are cooking for
  • 1 bay leaf
  • 3 round teaspoons of garam masala (optional) You can also use Cumin if you prefer.
  • 1 -2 tablespoons of light olive oil
  • 1 knob of butter (2 teaspoons)

Method:

Peel and dice the onion, celery, carrots and potatoes

Boil kettle and make 1 litre of stock according to the instructions

Peel 2 garlic cloves (optional)

In a large saucepan heat the olive oil and butter on a medium heat

Add the onions and celery and cook for 2 minutes until translucent/clear

Add the potato and carrots and the Garam Masala and stir to coat everything in the oil

Crush or chop the garlic then add to the mix (optional if you don’t like garlic)

Put the lid on and turn the heat down to minimum and leave to sweat for 10 minutes

Add the litre of stock and stir through.

Add the bay leaf

Replace the lid and simmer on a low heat for 20-30 minutes until the vegetables are soft

Once cooked, remove the lid and the bay leaf then blend using the hand blender until smooth. (if using a potato masher your soup will be lumpier.

Chop the coriander and add to the soup. Blend further if required.

You can serve immediately or reheat.

Best served with crusty bread.

For a nice touch you can spread Philadelphia or other cream cheese on the bread instead of butter

If freezing allow to cool before putting into bags or containers. Keeps for up to 1 month.

Serves 4 people

Equipment

  • A gas or electric cooker ring as a minimum
  • Large spoon (wooden or plastic)
  • Large saucepan or pan or tureen with a lid
  • Sharp knife and peeler
  • Garlic crusher
  • Large jug or some other vessel to dissolve your stock powder into
  • A motorized hand blender to puree your soup (if you haven’t got one use a potato masher)
  • A freezer (if you’re planning to save portions for later)
  • Freezer bags – if you plan to freeze the soups. (ideally soup bags as they’re ideal but you can use anything with a tight fitting lid)

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