Now that October is here, we can all feel the chill of winter deep in our bones (well, at least for someone like me who is used to tropical weather). And for me, in winter there is nothing better than a rich, hot, and healthy soup. For that, I want to share with you the recipes for those six soups, hoping you will like them.
1. Vietnamese Beef Stew (Bò Kho):
So, the original Bò Kho soup recipe contains fish sauce and sugar, which I will do without. Also, I browned the beef in olive oil because it is healthier.
Servings: 4
Preparation time: 15 minutes
Cooking time: 1 hour 30 minutes
Overall time: 1 hour 45 minutes
Ingredients:
500g beef, which is cut into chunks
2 tbsp of olive oil
2 sliced carrots
1 large potato cut into large chunks
2 bruised lemongrass stalks
1 star anise
1 chopped onion
1 tbsp minced fresh ginger
3 minced garlic cloves
1 teaspoon tomato paste
1 liter beef broth
Salt and pepper to taste
Fresh coriander for garnish
Instructions:
1. Stir the beef in the olive oil until it is brown, then add the garlic, ginger, and lemongrass.
2. Add the star anise and tomato paste and keep on stirring well.
3. Pour in the beef broth and add the carrots. Bring the mixture to a boil, then reduce heat and let it simmer.
4. After 40 minutes, add the potatoes.
5. Leave it to simmer for another 30 to 40 minutes.
4. Adjust your seasoning with salt and pepper.
5. Garnish with fresh coriander and serve it with (preferably) brown bread.
Nutritional values (approximate per serving):
Calories: 370 kcal
Protein: 28g
Fat: 18g
Saturated Fat: 5g
Carbohydrates: 24g
Fiber: 4g
Sugars: 4g
Sodium: 800 mg (varies with broth and added salt)
Cholesterol: 75mg
Serving options:
Serve with fresh brown bread.
Meal prep options:
You can store it in an airtight container in the fridge and reheat gently before you want to eat it.
Read more: 6 healthy different ways to have eggs
2. Vietnamese Tofu Soup with Ground Beef
Another Vietnamese soup. This soup is absolutely delicious and full of nourishing ingredients.
Important tip: If you want the tofu to absorb the flavors of the soup and have those explosive pockets of flavor, use an old porous tofu or one that has been frozen before.
Servings: 4
Preparation time: 10 minutes
Cooking time: 20 minutes
Overall time: 30 minutes
Ingredients:
200g ground beef
2 tbsp of olive oil
1 block of sliced tofu
1 sliced carrot
1/2 head of chopped lettuce or bok choy
1 spring onion, also chopped
1 minced garlic clove
1.5 liters of chicken broth
Salt and pepper to taste
Instructions:
1. In a pot, add the olive oil and sauté the garlic, then add the ground beef and cook until it is brown.
2. Pour the chicken broth and bring the mixture to a boil.
3. Add the tofu, carrot, and lettuce, and cook until the vegetables are tender.
4. Season it with salt and pepper.
5. Finally, garnish it with spring onions before serving.
Nutritional values (approximate per serving):
Calories: 250
Protein: 20g
Fat: 15g
Carbohydrates: 8g
Fiber: 2g
Serving options:
Serve as a light soup with steamed brown rice or on its own.
Meal prep options:
Refrigerate it in an airtight container for up to 3 days and reheat it gently when you feel like having it.
3. Pumpkin Soup
For those of you who want a quick recipe that has no meal, try this.
Servings: 4
Preparation time: 15 minutes
Cooking time: 25 minutes
Overall time: 40 minutes
Ingredients:
500g of peeled and diced pumpkin
1 chopped onion
2 minced garlic cloves
1 tablespoon olive oil
1 liter vegetable broth
1/2 teaspoon nutmeg
1/2 tsp of cinnamon
Salt and pepper to taste
Chopped chives for garnish
Instructions:
1. Sauté the onion and garlic in olive oil until they are soft.
2. Add the pumpkin, broth, nutmeg, and cinnamon. Wait for it to boil, then let it simmer for 20 minutes until the pumpkin is tender.
3. Blend the soup until it is smooth using a hand blender.
4. Season it with salt and pepper. And garnish with chives.
Nutritional values (approximate per serving):
Calories: 150
Protein: 3g
Fat: 6g
Carbohydrates: 22g
Fiber: 4g
Serving options:
Serve with crusty brown bread or croissants for extra texture.
Meal prep options:
Store in the fridge for up to 3 days or freeze for up to 1 month.
4. Tom Yum Soup
Tom Yum is a Thai soup that you will not regret trying.
Servings: 4
Preparation time: 15 minutes
Cooking time: 20 minutes
Overall time: 35 minutes
Ingredients:
400g of peeled and de-vined shrimps
1 liter chicken or vegetable broth
2 stalks of smashed lemongrass
3-4 kaffir lime leaves
3-4 slices of ginger
200g sliced mushrooms
2-3 smashed Thai bird chilies
1 tbsp fish sauce
1 tablespoon lime juice.
Fresh cilantro for garnish
Instructions:
1. Let the broth boil in a pot.
2. Add the lemongrass, kaffir lime leaves, and ginger; let them simmer for 5 minutes.
3. Then, add the shrimp and mushrooms, and cook until the shrimp are pink.
4. Stir in the chilies, fish sauce, and lime juice.
5. Garnish it with cilantro before serving.
Nutritional values approximately:
Calories: 200
Protein: 25g
Carbs: 10g
Fat: 5g
Serving options:
Serve hot with steamed rice or noodles.
Meal prep options:
You can prepare it a day ahead and reheat it gently.
Read more: Stuffed grape leaves recipe
5. Gourmet French Onion Soup
Another favorite of mine. This soup is one of the richest soups I tried.
Servings: 4
Preparation time: 15 minutes
Cooking time: 45 minutes
Overall time: 1 hour
Ingredients:
4 large onions (thinly sliced)
2 tbsp butter
1 tablespoon olive oil
1 liter beef broth
2 tablespoons flour (you can also use wholewheat flour).
1 teaspoon thyme
Salt and pepper to taste
200g shredded Gruyère cheese
Instructions:
1. Melt the butter and the olive oil in a pot; add the onions and cook until the onions are caramelized.
2. Stir the flour and thyme, and cook for an additional 2 minutes.
3. Add the broth and let the mixture simmer.
4. Season it with salt and pepper.
5. Serve in bowls topped with cheese; then broil until cheese is melted.
Nutritional values approximately:
Calories: 366 Kcal
Protein: 15g
Fat: 27g
Saturated Fat: 15g
Carbohydrates: 18g
Fiber: 3g
Sugars: 6g
Cholesterol: 60mg
Sodium: 1000 mg (it varies with broth and added salt)
Serving options:
Pair it with a side salad or crusty brown bread.
Meal prep options:
Make it a day ahead and reheat it the next day.
Read more: How to Make a Clean Peanut Butter at Home
6. Leek and Potato Soup
Servings: 4
Preparation time: 10 minutes
Cooking time: 30 minutes
Overall time: 40 minutes
Ingredients:
3 washed and sliced leeks
2 peeled and diced large potatoes
1 chopped onion
1 liter vegetable or chicken broth
2 tbsp olive oil
Salt and pepper to taste
Fresh chives for garnish
Instructions:
1. Heat the olive oil in a pot, then add the leeks and onion and sauté until soft.
2. Add the potatoes and the broth, and wait for it to boil.
3. Let it simmer until the potatoes are tender (about 20 minutes).
4. Blend it until it is smooth; finally, season it with salt and pepper.
5. Garnish with fresh chives before you serve it.
Nutritional values approximately:
Calories: 220
Protein: 5g
Carbs: 35g
Fat: 7g
Serving options:
Serve warm with crusty bread.
Meal prep options:
Can be prepared in advance and stored in the fridge; reheat before serving.
Takeaway
Those healthy and delicious soups will get you nicely and warmly through winter. Don't forget to subscribe for more healthy recipes and health-related topics.
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