Soups

NUTRIENT INFO

Soup for the Soul There’s something comforting about a steaming bowl of soup on a cold winter’s day, or the invigorating punch after downing a gutsy, raw, cold soup.

Although soup comes in many forms, every culture around the world partakes in its gratifying consumption.

Words: Tatyana Leonov Recipes and images: Martyna Angell } wholesome-cook.com

102 {

nourish magazine

102-111_NUTRIENT INFO Soups.indd 102

www.nourishmag.com.au

26/05/14 5:29 PM

T

he aroma of soup wafts through every culture and its history spans centuries. In fact, food historians speculate that the history of soup is as old as the history of cooking. The formula is simple – various ingredients cooked together in a large pot. Whether it’s Spanish gazpacho, Russian borscht, Italian minestrone, French onion, Japanese miso or Chinese bone broth, they are all one and the same – a pot of nourishment, just deviations on the same theme.

Some sources say the term ‘soup’ stems from the Germanic Frankish word suppa. Others claim that it originated in France from Latin’s sope or soupe while another speculation is that the word derives from the classical Latin verb suppare, which translates into bread soaked in broth. Whatever the true origin, it was an easy-to-make and generally cheap meal.

“Looking back when food was scarce, using what was on hand and tossing it into a pot was the cheapest way to feed a family,” says Michele Chevalley Hedge, nutritionist, author and founder of A Healthy View. “I think that soup being a nourishing meal happened by default,” Hedge says. “Accessibility and low cost was the reason for soup creation. Today, soup can still be inexpensive, and it’s still an easy-to-digest, nourishing meal for both healthy and ill people.”

Interestingly, the modern restaurant industry is said to be based on soup (soups were first served to the public in restoratifs, where the word ‘restaurant’ comes from 18th century Paris. In the 19th century, thanks to science advancements, packet soups became popular with travellers – it was this nifty creation that kept soldiers fed.

Today, soup is eaten in all sorts of variations by people all around the world. And it’s a safe bet to say that the aroma of home-cooked soup still conjures up those same feelings of nourishment.

IS SOUP HEALTHY?

Most people assume yes, and in most cases that’s true. Unlike what happens when you fry or stew food, vegetables, www.nourishmag.com.au

102-111_NUTRIENT INFO Soups.indd 103

grains and meats cooked as part of a soup conserve more of their natural vitamins and minerals, and less oils and additives are generally used. “The health benefits of soup have long been valued. Cooking foods slowly at low temperatures extracts the energetic and therapeutic properties of a food, and the watery medium allows for the assimilation of nutrients,” explains Dr Shura Ford, a registered acupuncturist and Chinese herbalist, and founder of Ford Wellness Group. “Since soup is easy to digest, and is warming and nourishing, it is often what we instinctively feed someone who is unwell – just think of the classic chicken soup – it is an elixir. In traditional Chinese medicine, soups were, and still are, prescribed as a healing remedy, with the addition of key herbs.”

Of course, homemade soups are usually much better than packet varieties. Storebought soup is often full of additives and sodium, however, “Packet soup manufacturers are getting on the healthy food wagon,” Hedge says. “Look for soups in tetra packs that are relatively fresh, and also choose soups with no preservatives, additives or MSG.”

HOT VERSUS COLD SOUPS

Sarah Leung, an accredited practising dietitian, accredited nutritionist and founder of Healthy Energy, discourages eating cold soups regularly. “I come from a Chinese family and in Chinese medicine it’s believed cold foods are not beneficial to the health of the spleen.

There is a theory that the spleen helps with digestion and cold foods affect the spleen, which also affects digestion and the qi,” she explains.

“That said, cold soups can be very refreshing and are great options for spring and summer. Soups that are made with raw vegetables, such as tomato gazpacho, are packed with antioxidants, fibre and heat-sensitive vitamins such as vitamin B and C as, often, gazpacho is made with the addition of capsicum, tomato, garlic, cucumber, and fresh herbs such as chives and parsley. Other cold soups, such as pureed carrot soup and vichyssoise, which is a cold version of potato and leek soup, can also be great options.” nourish magazine }

103

26/05/14 5:29 PM

NUTRIENT INFO

Creamy Cauliflower & Port Soup with Blue Cheese Toast

This comforting soup is one of the easiest to make and one of our favourite staples in winter.

Jerusalem artichokes – a secret ingredient in this concoction – add an incredible light smoky flavour to this dish. You can fi re-toast bread over a barbecue, using a blowtorch, or if you have a gas stove, simply hold slices close to the flame using metal tongs until the bread is lightly charred around the edges.

SERVES: 4 INGREDIENTS

• 4 cups chicken or vegetable stock • 1 medium head (750g) cauliflower, cut into florets • 2 pieces (40g) Jerusalem artichokes, chopped roughly • 1 small brown onion, peeled and chopped • ¼ cup port • 2 tbsp lemon juice • Salt and pepper to taste To serve • Blue cheese • Sourdough baguette

METHOD

Place stock, caulifl ower fl orets, Jerusalem artichokes, onion and port in a large pot and bring to a boil over high heat. Reduce heat to medium low and simmer for 20 to 30 minutes, or until caulifl ower is soft. Add lemon juice and blend with a stick blender. Season with salt and pepper to taste.

To serve, slice baguette and fi re-toast it over a barbecue using a blowtorch, or if you have a gas stove, simply hold slices close to the fl ame using metal tongs until the bread is lightly charred around the edges. Spread with softened blue cheese.

Serve soup with blue cheese toast on the side.

TIP: The soup freezes well and when cooked down further it makes for an amazing ‘béchamel’ sauce for lasagne.

104 {

nourish magazine

102-111_NUTRIENT INFO Soups.indd 104

www.nourishmag.com.au

26/05/14 5:29 PM

99% Fat Free, Gluten Free Dairy Free & No Artificial Additives.

Available at all leading supermarkets. lazuppa.com.au

102-111_NUTRIENT INFO Soups.indd 105

/lazuppasoup

26/05/14 5:29 PM

NUTRIENT INFO

Ford agrees, and states that cold soups can be advantageous at times, just not all the time. “Cold and raw soups such as cucumber soup can be beneficial in hot climates to cool, refresh and hydrate the body, but caution is always exercised in Chinese medicine to not weaken the digestive fire with too much cold.”

“THE BEST VEGETABLES FOR SOUP ARE THOSE THAT ARE ORGANIC AND IN SEASON. THEY WILL BE THE FRESHEST, CHEAPEST AND WILL ALIGN MOST APPROPRIATELY WITH THE ENERGIES OF YOUR BODY FOR THAT PARTICULAR SEASON.”

WHICH SOUP?

The advantage of soup is that most variations are good for you. Whether it’s a thick, grainy, vegetablebased soup or an Asian-style bone broth concoction, most homemade mixtures come with a surplus of health benefits. Vegetable-based soups can provide a range of nutrients including magnesium, potassium and dietary fibre, and using seasonal produce reaps the most rewards.

“Take the cue from nature and the seasons. In autumn use pumpkin and garlic; in spring, peas and leafy greens; in winter, root vegetables, and in summer, light, leafy herbs,” Ford recommends. “The best vegetables for soup are those that are organic and in season. They will be the freshest, cheapest and will align most appropriately with the energies of your body for that particular season.”

106 {

nourish magazine

102-111_NUTRIENT INFO Soups.indd 106

Pea & Chorizo Soup with Chorizo Sticks

This version of the humble pea and ham soup is smooth and incredibly moreish with hints of smokiness from the chorizo and paprika. Feel free to use ham or bacon in this recipe instead of chorizo. Bacon will definitely make better ‘sticks’ for the topping. About 200g of either would be a good substitute.

SERVES 4 INGREDIENTS For the Pea Soup: • 1 carrot • 1 parsnip, peeled • 2 sticks celery • 1 brown onion, peeled • 1 chorizo sausage, plus 1 extra to serve • 500g dried green split peas • 4 cups chicken stock • 1 tbsp smoky paprika To serve: • Steamed rice

METHOD

Roughly chop carrot, parsnip, celery sticks and onion. Finely slice one of the chorizo sausages.

Place chorizo in a large stockpot and cook on medium-high heat until lightly coloured. Add chopped carrots, parsnip, celery and onion, reduce heat to medium and cook, stirring, until onions become translucent. Add split peas and stir to blend through.

Add stock and paprika. Bring to a boil then reduce heat and simmer covered for 45-to-60 minutes or until the peas are tender and the soup is starting to go mushy. Add a little water if the soup is too thick.

Using a stick blender, blend the soup until velvety smooth.

Slice the remaining chorizo, then cut into small sticks. Place in a pan and cook, stirring, until lightly charred and crispy. Ladle soup into bowls, top with some chorizo sticks and serve any extras on the side.

www.nourishmag.com.au

26/05/14 5:29 PM

Cabbage, Bean & Crispy Kale Soup

The following recipe is vegan, but you can use good quality (organic) chicken stock if you wish. Hardboiled eggs or shredded chicken go very well in this soup as well.

Add extra stock if you’d like more broth. Macadamia oil, used for its perfect ratio or omega-3 to 6, can be substituted with olive oil if allergic to nuts.

METHOD

Heat two teaspoons of oil in a large stock pot over medium heat. Add shredded cabbage and leek. Cook, stirring, until the cabbage has wilted and reduced volume by half. Add stock and bring to a boil. Simmer for 15 minutes or until the cabbage has softened. Add canned beans and simmer for another five minutes.

In the meantime, wash kale leaves and remove stems, discard. Shake off excess water. Chop across the leaves into 1cm wide ribbons. Heat remaining oil in a medium frypan over medium heat. Add kale and bread cubes and cook, stirring, until the kale and croutons are crisp.

Serve soup hot with a topping of crispy kale, bay leaves and croutons.

SERVES 4 INGREDIENTS

• 6 tsp macadamia oil (or olive oil) • ¼ medium green cabbage, shredded • 1 leek, white part only, sliced • 4–5 cups vegetable stock • 1 (440g) can butter beans, drained • 4 whole kale leaves • 2 fresh bay leaves (or 4 dried) • 4 slices (dark rye) sourdough, cut into 1cm squares • 1 tbsp macadamia oil (or olive oil)

www.nourishmag.com.au

102-111_NUTRIENT INFO Soups.indd 107

nourish magazine }

107

26/05/14 5:29 PM

NUTRIENT INFO

Grain-based soups, such as minestrone and lentil soups, are often made with low-GI carbohydrates such as pearl barley, legumes and lentils, and these provide protein and slow-release carbohydrates as well as other minerals and vitamins. While soups that are centred on meat, such as oxtail soups and bone broths, offer nutrients such as zinc, iron, protein, calcium, potassium and magnesium.

Bone broths also contain amino acids that may be beneficial for gut health. “As Chinese people don’t traditionally consume dairy, bone broth is one of the ways for Chinese people to obtain calcium and magnesium. Gelatin from bones is also believed to contribute to healing the gut lining, therefore improving nutrient absorption, immunity and digestion,” Leung explains. She also cites the addition of several other components in Chinese soup cooking as beneficial to health. “Ingredients like dried longan, goji berries, dates, ginger, coriander, red peony root, aduki bean, pearl barley, winter melon, almond seed and seaweed are very commonly used in Chinese soups depending on what therapeutic benefits you want to achieve.”

“WE ALL ARE ALL INDIVIDUALS AND WHAT WORKS FOR SOME OF US MAY NOT WORK FOR OTHERS.” Like with any healthy eating plan, the key is variety and balance.

If you only eat pumpkin soup, although you will get the benefits that come from eating pumpkin, you won’t get the array of other nutritional benefits obtainable by eating other soup selections. The same goes for eating only bone broth soup, or any one soup for that matter. “We all are all individuals 108 {

nourish magazine

102-111_NUTRIENT INFO Soups.indd 108

www.nourishmag.com.au

26/05/14 5:29 PM

5-Ingredient Spicy Grilled Capsicum & Tomato Soup

This simple soup recipe can double as a freezer-friendly pasta sauce base. It’s best served with toppings such as grilled cheese baguette, cooked prawns or fried chorizo and dill. For a vegetarian version use a tablespoon of harissa paste instead of Worcestershire sauce and serve the soup with a topping of chickpeas and dill or parsely.

SERVES 4 INGREDIENTS

• 4 medium red capsicums • 1 tbsp olive oil • 1 (400g) can diced organic tomatoes • 2 cups vegetable stock • 2 tbsp Worcestershire sauce* (vegetarian option: 1 tbsp harissa paste)

METHOD

Preheat oven grill to 220°C (200°C fan-forced).

Wash capsicums thoroughly. Cut capsicums in half lengthways, remove the seeds and cut again lengthways into three to four strips.

Place strips in a roasting tray. Drizzle with olive oil, toss to coat and roast in preheated oven for 15 minutes, turning pieces over halfway. Once ready, remove capsicum from oven and transfer to a zip-lock bag, seal and wait for fi ve minutes for the skins to separate from the fl esh. Once cool enough to handle, remove the capsicum from the bag and peel the skins off, discard.

Transfer peeled capsicum strips into a medium saucepan. Add canned tomatoes, stock and Worcestershire sauce. Blend with a stick blender.

Bring to a boil, then serve.

www.nourishmag.com.au

102-111_NUTRIENT INFO Soups.indd 109

Lentil Coconut & Ham Hock Soup

A fragrant twist on the classic pea and ham soup, made with nutritious red lentils, fragrant coconut, kaffir lime leaves and smoked ham stock. In terms of procuring a ham hock (leg ham bone) you can ask your butcher or supermarket cold cut counter if they have and could hold a free-range ham bone for you.

SERVES 4 INGREDIENTS

• 3 tbsp coconut oil • 1 leek, sliced thinly • 1 large carrot, cut into chunks • 2 (15cm) celery sticks, sliced roughly • 4 fresh kaffir lime leaves • 1 red long chilli, seeds removed • 1 stalk lemongrass, bruised with the back of a knife • 1 tsp each ground ginger, cumin, cardamom, coriander • 1–1.5kg smoked free-range ham hock with some meat on it (leftover leg ham bone – see note) • 3.5 litres of filtered water • 1 organic stock cube • 2.5 cups red dried lentils • 1 tsp black sesame seeds • ¼ cup shredded coconut

METHOD

Heat two tablespoons coconut oil in a large cast iron (lidded) casserole dish (or crock pot/slow cooker) over medium heat. Add leek, carrot and celery sticks.

Cook for a minute until the leek starts to become translucent. Add remaining coconut oil, kaffi r lime leaves, sliced chilli, lemongrass and spices and continue to cook, stirring, for another minute for them to become fragrant.

Add ham hock, water and the stock cube to the pan. Bring to a boil then reduce heat to medium low, cover with a lid and cook for two hours to infuse the stock.

Add lentils, sesame seeds and shredded coconut to the pot. Stir, cover with a lid and cook for a further 30-to-45 minutes, stirring occasionally to prevent the lentils from burning to the bottom.

Once ready, remove the ham hock from the pot and pick off the meat – it should be tender and falling off the bone. Return the meat into the pot, stir, and serve. nourish magazine }

109

26/05/14 5:29 PM

NUTRIENT INFO

and what works for some of us may not work for others,” says Hedge.

“I am not particularly a fan of cold, raw soup on a rainy, cool day.

Intuitively it doesn’t serve the body at that time. The best soup is the soup that is full of vegetables, and perhaps a bit of protein, but most importantly makes you feel good, nourished and energised.”

Fennel, Onion & Carrot Soup This delicious clear fennel, onion and carrot broth with a generous addition of turmeric is wonderfully grounding, comforting and anti-inflammatory. Shredded chicken, prawns or salmon pieces can be added to the soup to add bulk, or for a vegetarian version, a can of chickpeas or beans would also work well. When working with turmeric be careful as it stains easily.

SERVES 4 INGREDIENTS

• 2 medium brown onions, peeled • 1 large fennel bulb (or 3 baby fennels) • 2 large carrots, diced • 2 tbsp macadamia (coconut or olive oil) • 2 tbsp rice syrup (or honey) • 6 cups (organic) chicken or vegetable stock • 1 (5g) piece fresh turmeric, finely grated • Salt and pepper, to taste • Parsley, mint and fennel fronds, to serve

METHOD

Dice onions, fennel bulb and carrots. Heat oil in a large saucepan over medium high heat.

Add vegetables and rice syrup, and cook for five minutes, stirring, to caramelise lightly. Add stock and turmeric. Bring to a boil then reduce heat and simmer for 10 minutes or until the vegetables are cooked al dente. Season with salt and pepper to taste.

Serve with a generous helping of parsley, mint and dill fronds.

110 {

nourish magazine

102-111_NUTRIENT INFO Soups.indd 110

www.nourishmag.com.au

26/05/14 5:30 PM

102-111_NUTRIENT INFO Soups.indd 111

26/05/14 5:30 PM