Pea & Basil Soup

  • Serves: 4
  • Preparation time: 10m
  • Cooking time: 20m

Ingredients

  • 4 sliced Prosciutto Crudo
  • 1 tbsp oil
  • 1 onion, chopped
  • 1 potato, diced
  • 400g frozen peas
  • 1 litre vegetable stock
  • 1 pot basil, leaves and stalks
  • 4 tsp Greek yogurt

Method

  • Preheat the oven to 200oC, gas mark 6.
  • Place the prosciutto on a baking tray and bake for 6-7 minutes until crispy.
  • Meanwhile, heat the oil in a large saucepan and fry the onion and potato for 3-4 minutes. Add the peas and stock. Bring to the boil, cover and simmer for 10-15 minutes until the potato is tender.
  • Reserve 4 sprigs of basil and add the remaining leaves and stalks to the soup, puree with a stick blender. Season to taste.
  • Divide the soup between 4 bowls, top with the crispy prosciutto torn into pieces, a small dollop of yogurt and the reserved sprigs of basil.

Nutritional Information

  Per Serving
kcal 221
Sugar 9.8g
Fat 6.5g
Sat Fat 1.7g
Salt 2.2g

Mediterranean Minestrone Soup with Thyme

  • Serves: 4
  • Preparation time: 10m
  • Cooking time: 15m

Ingredients

  • 1 tbsp olive oil
  • 1 onion, chopped (170g)
  • 1 carrot, diced (170g)
  • 400g can chopped tomatoes
  • 600ml vegetable stock
  • 75g macaroni pasta
  • 2 tbsp chopped thyme
  • 400g can cannellini beans, drained and rinsed
  • ¼ Savoy cabbage, shredded (125g)

Method

  • Heat the oil in a large saucepan and fry the onion and carrot for 3-4 minutes. Add the tomatoes, stock, macaroni, thyme and beans and bring to the boil, simmer for 8 minutes, stirring occasionally.
  • Add the cabbage and cook for a further 2 minutes until tender. Serve immediately with crusty bread.
  • Puree the soup and stir in the remaining coriander. Serve garnished with the croutons.

Nutritional Information

  Per Serving
Kcals 222
Sugar 12g
Fat 4.5g
Saturated Fat 0.7g
Salt 0.8g

Spicy Carrot & Coriander Soup

  • Serves: 4
  • Preparation time: 10m
  • Cooking time: 20m

Ingredients

  • 2 tbsp olive oil
  • 1 onion, roughly chopped
  • 600g carrots, thickly sliced
  • 2 tsp ground coriander
  • 1 litre vegetable stock or half a stock cube dissolved in water
  • 1 ciabatta roll, broken into bite sized pieces (90g)
  • 35g chopped fresh coriander leaves

Method

  • Preheat the oven to 200°C, gas mark 6.
  • Heat 1 tbsp oil in a large saucepan and fry the onion, carrot and ground coriander for 5 minutes.
  • Add the stock, cover and simmer for 15 minutes until tender.
  • Meanwhile, to make the croutons, toss the bread pieces in the remaining oil and 1 tbsp chopped coriander, place on a baking tray and bake for 10 minutes until golden.
  • Puree the soup and stir in the remaining coriander. Serve garnished with the croutons.

Nutritional Information

  Per Serving
Kcals 187
Sugar 14g
Fat 7g
Saturated Fat 1g
Salt 1g