Super Soups

23 January 2008

But some varieties of ready-made soups can contain high quantities of added fat and salt that can make them a less than healthy choice.

Nathalie Winn, Nutritionist for the World Cancer Research Fund (WCRF), said: Â³Shop bought soups can have a much higher fat and salt content than you may realise, turning what you think is a healthy meal into an unhealthy one.

Â³For maximum health benefits, WCRF advises eating a variety of fruits, vegetables and wholegrains and laying off processed foods that tend to be higher in sugar, salt and fat.

Â³The good news is you can make your own soups relatively cheaply and easily at home giving you complete control over what goes into them. That way you can be sure your soup is only full of the good stuff.Â²

Making your own also means you can increase the amount of plant foods in your diet by simply adding an extra veg or two. Root vegetables like squashes, carrots and sweet potatoes work particularly well in soups. You can also try adding lentils, pearl barley or brown rice to soups to make them more filling.

Why not serve your soup with some wholemeal bread? Scientists believe the fibre contained in foods like wholegrain breads probably helps protect against bowel cancer and because wholegrain foods release their energy slowly, they help you to feel fuller for longer which can help to avoid weight gain.

WCRF has come up with seven Å’souperÂ¹ recipes to keep you satisfied all week long.

Chunky veggie soup
Ingredients (serves two)
2 teaspoons olive oil
1 large onion, peeled and diced
1 clove garlic, finely chopped
2 leeks, washed and sliced into thick rings
1 large potato, peeled and diced into chunks
2 large carrots, peeled and diced into thick slices
50g/2oz pearl barley
1 vegetable stock cube, dissolved in 1 pint of hot water
2 teaspoons dried mixed herbs
75g/30z drained sweetcorn kernels (frozen or tinned)
75g/30z peas (frozen or fresh)
Method
Heat the oil in a large saucepan. Add the onions, garlic and leeks and Å’sweatÂ¹ over a low heat for about 5 minutes, without browning. Add the potatoes, carrots, pearl barley, stock and mixed herbs and simmer for 20 minutes. Add the sweetcorn and peas and cook for a further 10 minutes.
Serve hot.
Calories per serving: 424 Fat per serving: 7.6g

Carrot and red lentil soup
Ingredients (Serves two)
1 tsp olive oil
1 small onion, peeled and chopped
2 medium carrots, peeled and chopped
1 medium cooking apple, cored, peeled and chopped
1 low salt stock cube dissolved in 1 pint hot water
(or a pint of vegetable water)
1 bay leaf
100g (4oz) dried red lentils
pinch of cinnamon (optional)
freshly milled pepper
chopped parsley/chives to garnish
Method
Heat the oil in a saucepan. Add the onions and cook over a low heat until soft. Add the carrots, stir well and cook for 5 minutes. Add the apple, stock and bay leaf. Bring to the boil, then add the lentils and reduce the heat, cover and simmer for 20-30 minutes until the lentils are soft. Add some freshly milled black pepper and the cinnamon and remove the bay leaf.
Serve soup as it is, or it can be blended in a liquidiser or with a hand-held blender, for a smoother consistency. Top with chopped parsley or chives as desired.
Calories per serving: 240 Fat per serving: 2.6 g

Hearty salmon chowder
Ingredients (Serves four)
200g (7oz) tin salmon
2 tsp soft margarine
75g (3oz) onion, chopped
75g (3oz) celery, chopped
1/4 green pepper, chopped
1 clove garlic, crushed
550g (1.25lbs) potatoes, diced
150g (5oz) carrots, diced
250ml (8 fl oz) chicken stock
250ml (8 fl oz) water
1/2 tsp each freshly ground pepper and dill seed
150g (5oz) courgettes, diced
1 tin (12 oz) 2% evaporated milk
Freshly ground pepper
4 tbsp chopped fresh parsley (optional)
Method
Drain and flake the salmon, reserving the liquid. In a large non-stick saucepan, melt the margarine over a medium heat; cook the onion, celery, green pepper and garlic, stirring often, for 5 minutes or until the vegetables are tender. Add the potatoes, carrots, chicken stock, water, pepper and dill seed. Bring to a boil, then reduce the heat, cover and simmer for 20 minutes or until the potatoes and carrots are tender. Add the courgettes and simmer, covered, for an additional 5 minutes. Then add the salmon, the reserved liquid and evaporated milk. Add pepper to taste and cook over low heat just until heated through. Just before serving, add parsley.
Calories per serving: 409 Fat per serving: 10g

Oriental mushroom soup
Ingredients (Serves four)
1 tbsp vegetable oil
175g (6oz) sliced mushrooms
1 tsp crushed garlic
1 litre (1 3/4 pint) chicken or vegetable stock
2 x 80g (3 oz) packets noodles
2 tbsp sherry or rice wine
1 tbsp sesame oil
Dash of hot pepper sauce or hot chilli oil
75g (3oz) chopped spring onions
Method
In large saucepan, heat oil over medium heat; cook mushrooms and garlic for 2 minutes. Add stock and 500 ml (18 fl oz) water; bring to boil. Add noodles, sherry, lemon juice or rice vinegar, sesame oil and hot pepper sauce; reduce heat, cover and simmer for 3 minutes. Stir in spring onions.
Calories per serving: 230 Fat per serving: 9 g

Roasted red pepper soup
Ingredients (Serves four)
2 red peppers, quartered and seeds and stems removed
1 large onion, peeled and cut into half-inch wedges
2 garlic cloves, peeled and halved
1/2 tsp dried thyme
1 tbsp extra virgin olive oil
400ml chicken stock
400g (14 oz) tin Italian style plum tomatoes with juices
195g (7 oz) tinned sweetcorn, drained
Freshly ground black pepper, to taste
2 tbsp fresh coriander leaves or coarsely chopped basil leaves (optional)
Method
Preheat oven to 200 C 400 F Gas 6. Combine peppers, onion, garlic and olive in a large baking dish. Bake 35 to 40 minutes, stirring occasionally until vegetables are tender and lightly browned. Cool slightly. Add chicken broth and tomatoes. Transfer to a large saucepan. Add sweetcorn and simmer until heated through. Add pepper to taste, ladle into bowls and, if desired, garnish with fresh coriander or basil.
Calories per serving: 149 Fat per serving: 4g

Minestone
Ingredients (Serves two)
50g (2 oz) medium cabbage, sliced
1/2 medium onion, chopped
1 tbsp fresh parsley (optional)
1 clove garlic, finely chopped
1/2 tsp dried oregano
freshly ground black pepper
1/2 tbsp vegetable oil
1/2 litre (1 pint) water
1 vegetable stock cube
200g (8 oz) tin chopped tomatoes (or 1 large fresh tomato)
25g (1 oz) uncooked wholemeal spaghetti, broken into small pieces
1/2 medium courgette, sliced
200g (8 oz) tin red kidney beans, rinsed and well drained
Method
In a large pan, gently sautÃ© the cabbage, onion, parsley, garlic, oregano and pepper in the oil, stirring often for about 5 minutes or until the vegetables are soft. Add the water, stock cube and tomatoes. Bring to the boil and stir in the spaghetti, courgette and beans. Cook for about 10 minutes, until the spaghetti is just cooked, stirring occasionally.
Calories per serving: 145 Fat per serving: 3.4 g

5 minute soup
Ingredients (Serves two)
1 teaspoon vegetable/olive oil
1 large can (400g) tomatoes, chopped
1 small onion, peeled and finely chopped
10 drops Worcestershire sauce (or more if you desire)
Freshly milled pepper
Sprinkle of dried mixed herbs
Handful of fresh basil leaves, washed and shredded
Method
In a thick bottomed pan, gently heat the oil and lightly sautÃ© the onion to release the flavour. Add the entire can of chopped tomatoes and all the juices to the pan. Stir over a gentle heat for a further 5 minutes. Season with a few drops of Worcestershire sauce, a little freshly milled pepper, the dried herbs and half the shredded basil. Serve in mug or bowl, topped with the remainder of the shredded basil.
Calories per serving: 90 Fat per serving: 5g

But some varieties of ready-made soups can contain high quantities of added fat and salt that can make them a less than healthy choice.

Â³For maximum health benefits, WCRF advises eating a variety of fruits, vegetables and wholegrains and laying off processed foods that tend to be higher in sugar, salt and fat.