5 healthy ideas
Ideal for lunch or a light dinner, soups are full of goodness as well as being great comfort food. These easy and nutritious recipes will soon become favourites
Miso mushroom & tofu noodle soup SERVES 1 PREP 10 mins COOK 15 mins EASY V
Heat 1/2 tbsp rapeseed oil in a frying pan over a medium heat and fry 70g mixed mushrooms, sliced, for 5 mins until golden. Remove to a bowl using a slotted spoon and set aside. Add another 1/2 tbsp rapeseed oil to the pan and fry 50g smoked tofu, cut into small cubes, for 3-4 mins until evenly golden. Mix 1 /2 tbsp brown rice miso paste and 325ml boiling water from the kettle together in a jug. Cook 50g dried buckwheat or egg noodles following pack instructions, then drain and transfer to a bowl. Top with the mushrooms and tofu, then pour over the miso broth. Scatter over 2 shredded spring onions just before serving. GOOD TO KNOW healthy • low cal • 1 of 5-a-day PER SERVING 377 kcals • fat 17g • saturates 2g • carbs 38g • sugars 2g • fibre 4g • protein 17g • salt 1.5g
78 BBC Good Food Middle East April 2022
Red lentil & carrot soup SERVES 2 PREP 5 mins COOK 20 mins EASY V ❄
Heat 2 tsp olive oil in a pan over a medium heat and fry 1 onion, finely sliced, for 2 mins. Add 3 garlic cloves, sliced, and 2 carrots, finely chopped, and cook until softened slightly. Stir in 1 litre boiling water from the kettle, 85g red lentils and 1 veg stock cube, crumbled. Cover and cook for 15 mins until the lentils are tender. Remove from the heat and stir in 2 tbsp chopped parsley. Serve in bowls topped with a few parsley leaves. GOOD TO KNOW healthy • low fat • fibre • iron • 2 of 5-a-day PER SERVING 258 kcals • fat 5g • saturates 1g • carbs 37g • sugars 12g • fibre 8g • protein 13g • salt 1.6g
up
simple soups
pea te, t e g Cour
Courgette, pea & pesto soup SERVES 4 PREP 10 mins COOK 15 mins EASY V ❄
Heat 1 tbsp olive oil in a large saucepan over a medium heat and cook 1 garlic clove, sliced, for a few seconds. Add 500g courgettes, quartered and chopped, and cook for 3 mins more until starting to soften. Stir in 200g frozen peas, a 400g can cannellini beans, drained and rinsed, and 1 litre hot veg stock and cook for a further 3 mins. Stir in 2 tbsp vegetarian basil pesto and season well. Ladle into bowls and serve with crusty bread. GOOD TO KNOW healthy • folate • fibre • vit c • 3 of 5-a-day PER SERVING 206 kcals • fat 8g • saturates 2g • carbs 19g • sugars 7g • fibre 9g • protein 10g • salt 1.1g
Minestrone in minutes
Creamy leek & bean soup
SERVES 4 PREP 2 mins COOK 8 mins EASY V
SERVES 4 PREP 10 mins COOK 20 mins EASY V ❄
Bring 1 litre veg stock and a 400g can chopped tomatoes to the boil in a large pan. Add 100g thin spaghetti, broken into short lengths, and cook for 5 mins. Add 350g frozen mixed vegetables and bring back to the boil. Simmer for a few minutes until everything is cooked through. Serve in bowls drizzled with olive oil and top with grated parmesan or a vegetarian alternative, if you like.
Heat 1 tbsp rapeseed oil in a large pan over a low-medium heat. Cook 600g leeks, thinly sliced, for 5 mins. Add 1 litre hot veg stock and 2 x 400g cans cannellini beans, drained. Cover. Simmer for 10 mins. Stir in 2 large garlic cloves, finely grated, and 100g baby spinach. Cook for 5 mins until the spinach wilts. Add 150ml whole milk. Blitz using a hand blender until smooth.
GOOD TO KNOW fibre • vit c • 2 of 5-a-day PER SERVING 162 kcals • fat 2g • saturates none • carbs 30g • sugars 8g • fibre 6g • protein 8g • salt 0.5g
GOOD TO KNOW healthy • low fat • low cal • folate • fibre • 2 of 5-a-day PER SERVING 218 kcals • fat 6g • saturates 1g • carbs 26g • sugars 7g • fibre 6g • protein 12g • salt 1g
so to s e &p
