Sunday, October 16, 2011

Creamy Shiitake and Wasabi Soup

I don't often buy mushrooms, but I just fancied some mushroom soup today, and this creamy smoky soup with a very slight kick is what I came up with...

Nutrition Info (serves 1 as a light lunch)
Calories 253
Protein 11g
Carbohydrate 43g
Fat 5g
Dietary Fibre 7g

1 potato (about 150g)
100g shiitake mushrooms
100ml soy milk
50ml drinking yoghurt
1tsp wasabi from a tube
200ml water

  • Wash the potato and microwave in the oven for about 8 minutes until cooked.  Wash the mushrooms.
  • In batches, blend the potato with the mushrooms, soy milk, drinking yoghurt and water.
  • Gently heat the mushroom cream in a saucepan and mix in the wasabi.
  • Serve hot with a grating of black pepper.

Monday, October 10, 2011

Pea, Potato and Ham Soup

Nutritional Info (per serving)
Calories 224
Protein 10g
Carbohydrate 43g
Fat 3g
Fibre 8g

Ingredients (serves 2)
300g potatoes
150g frozen peas
80g onion, roughly sliced
100ml soy milk
20g parma ham, chopped

  • Steam the potatoes whole in their skins in the microwave for about 10 minutes. (I use the LeKue steam case.
  • About 5 minutes into cooking time, add the sliced onion and frozen peas and finish steaming.
  • Puree in batches in the blender.  Put into a saucepan and heat gently.  Add salt to taste.
  • Pour into two bowls, and divide the ham over the two bowls.

Monday, October 3, 2011

Broccoli and Gorgonzola Potage

This is a creamy tasty satisfying soup! The recipe makes enough for two people for lunch.

Nutritional Information (per portion)
Calories 371
Protein: 18g
Carbohydrate: 56g
Fat: 10g
Dietary Fibre: 9g 

Ingredients (serves 2)

430g potatoes, unpeeled
220g broccoli
160g onion
150ml soy milk (or regular milk)
50g gorgonzola
salt and pepper to season

  • Roughly chop the broccoli - stalks, florets and leaves all OK.
  • Roughly slice the onion.
  • Steam all the vegetables.  I use my LeKue steamer for this in the microwave, steaming the potatoes whole in their skins for 10 minute, the broccoli for 5 minutes and the onion for 2mins 30 sec.
  • Measure out together 150ml soy milk and 350ml water.
  • In batches, blend the steamed vegetables and liquid together in a food processor, transferring each batch to a large saucepan.
  • When all the soup has been blended, crumble in the gorgonzola and stir over a gentle heat until the cheese has melted.
  • Season to taste.  I used a good grinding of salt and a black pepper mix that includes orange and lemon peel and garlic.
  • Serve hot.