A Soup For All Seasons

A Soup For All Seasons

Soups are usually associated with winter, but a healthy and delicious soup can be eaten all year round. With a little bit of planning, soups can be highly nutritious and easily transformed into a satisfying main meal.

Hearty soups full of potato, pasta (preferably whole or multi-grain) or grains like rice and barley provide a burst of carbohydrate to energise the hungry and tired.  A light, clear Asian-style broth full of different-coloured vegetables provides essential antioxidant vitamins and minerals. Serving bread or cereals, like noodles,with soup boosts its refuelling power, and makes for a full meal.

Tips on making soups more fun!

A few suggestions on how you can spice up your soups:

  • Legumes and pulses such as soybeans, kidney beans, chickpeas or commercially available bean mixes make great additions to soups and salads. These are high in carbohydrate, protein and fibre, whilst being low in fat, and they are also a rich source of vitamins and minerals, antioxidants and phyto-oestrogens

  • Soups freeze well, so the time taken to cook a large pot will reward you with many single serves tucked away in the freezer.  Defrost frozen portions in the microwave or in a small saucepan on the stove.  Make sure that soups are simmered for a few minutes after defrosting to ensure that any bacteria are destroyed

  • Commercial croutons are usually high in fat, so make your own instant croutons by toasting or grilling bread and then cutting it into cubes.  Experiment with different types of bread such as wholegrain/multi-grain types or pitta bread

  • Soups can be easily modified to lower the fat content. Try using NESTLÉ SLIM Milk in creamy-style soup recipes. In recipes where cream is used for thickening as well as flavour, you can thicken the soup with 1-2 teaspoons of cornflour instead
Healthy Soup Recipes

Here are a few recipes of some delicious and healthy soups:
FLOWER SOUP
Veg icon
  • Preparation TimePreparation Time :15 Mins
  • Preparation TimeCooking Time :10 Mins
  • Preparation TimeServes : 4

Ingredients  



Water 1 litre, chilled

Cucumber 2 tsp.

Cauliflower 15-20, ground to a paste

Carrot 5-6 tbsp. (50 ml)

Red capsicum 1 tbsp

Spring onion 5-6 tbsp. (50 ml)

Tender spinach leaves 15-20, ground to a paste

Celery 2 tsp.

MAGGI MAGIC CUBES - VEGETARIAN MASALA 3

MAGGI MAGIC CUBES - VEGETARIAN MASALA  

Dill, chopped 1-½ tsp

Pepper powder 1 tbsp

Ginger, chopped 1-½ tsp

Method



1. Heat 6 cups of water in a pan. Dissolve the MAGGI MAGIC CUBES - Vegetarian Masala in it.

2. Add carrot, cucumber, cauliflower, red capsicum, ginger, white of spring onion and celery into the pan and allow to boil.

3. Lower the flame and simmer for 5 minutes. Add the spinach leaves and pepper powder. Allow to boil for a minute. Remove from fire.

4. Hot garnished with chopped spring onion greens and dill.
 

MEXICAN SOUP
Veg icon


  • Preparation TimePreparation Time :20 Mins
  • Preparation TimeCooking Time :20 Mins
  • Preparation TimeServes : 4

Ingredients  



Water 4 cups (600 ml)

MAGGI HEALTHY SOUPS Tangy Tomato Vegetable 1 packet

MAGGI HEALTHY SOUPS Tangy Tomato Vegetable  

Frozen/fresh corn kernels 50g

Tomato, chopped ½ cup (37g)

Onion, chopped ¼ cup (18g)

Green capsicum, chopped ½ cup (37g)

Red capsicum, chopped ½ cup (37g)

Green chilli 1, chopped

Cumin seed powder 2 tsps

Oregano 1 tsp

Coriander leaves, chopped 2-3 tbsps

Tortilla chips Few (optional)

Method



1. Mix the MAGGI HEALTHY SOUPS Tomato Vegetable powder and water. 

2. Add corn, tomato, onion, green and red capsicum, green chillies and bring the mixture to a boil.

3. Add the cumin seed powder and oregano. Simmer for ten minutes.

4. Add the chopped coriander leaves and serve hot, You may add on a few tortilla chips, if desired.

So there you have it. Now there’s no need to wait for winter to enjoy a good soup.