Winter Comfort foods

Soups 3

Onion soup

Nutritional value of onion:

Onion is a phytonutrient. It is a good source of dietary fibre, the following vitamins; vitamin B6, vitamin C, vitamin B1, folate, biotin, flavonoid, and the following mineral; potassium, manganese, phosphorous and copper.

Onion has anti-inflammatory, antioxidant effects. It provides cardiovascular health. It also protects against cancel.

Ingredients:

Chopped onions	5
Butter	1 tbsp
Corn starch	2 tsp
Vegetable stock solution	1 cube dissolved in water
Water	600ml
Salt	Up to your taste
Pepper	Up to your taste

Method

Melt the butter

Stir the onions into the butter and fry it until they look glassy

Dissolve the vegetable cub in 200 ml water

Sprinkle the starch and stir it into the onions.

Pour the stock solution on the onions, add more water and season the soup.

Cook it for 20 minutes.

When it is cooked pour the soup into a blender to homogenise.

tbsp: tablespoon

tsp: teaspoon 

Winter Comfort foods

Soups 2

Tomato soup

Nutritional value of tomato:

Tomatoes contain dietary fibre, vitamin A in form of beta-carotene, vitamin E, vitamin C, vitamin B6, niacin, folate, biotin and the following minerals copper, potassium and manganese. Provides essential antioxidants.

They are good for you heart, skin, hair, eyes and kidneys.

Ingredients:

cubed tomatoes	5
shallot	1
cloves of garlic	4
chopped red pepper	1
peeled and cubed potatoes	2
water	500ml
rosemary  leaves	6
basil leaves	7-8
salt	Up to your taste
pepper	Up to your taste
butter	1tsp
olive oil	1tsp

Melt the butter in a medium size pan add the shallot, garlic and chopped pepper stir them in. 

Mix the potatoes and the tomatoes in and salt the mixture.

Add the water and cook it for 10 minutes

Blend the soup with fresh rosemary and basil leaves.

Stir the olive oil into the creamy soup.

Winter Comfort foods

Soups

Sweet potato soup

Health benefits of sweet potatoes: 

The strong orange colour of the sweet potatoes is from the beta-carotene content, which is a vitamin A. They are effective source of other vitamins: vitamin C, pantothenic acid, niacin, vitamin B6, vitamin B1, vitamin B2, the following minerals: manganese, potassium, phosphorous and dietary fibre.

1	shallot	2 chopped
2	garlic cloves	3 chopped
3	sweet potatoes	3 peeled and cubed
4	chilli pepper	½ sliced
5	vegetable  stocks solution	1
6	water	500 ml
7	nutmeg	½ tsp
8	salt
9	pepper
10	Greek yogurt or coconut milk	2 tbsp
11	olive oil	1tsp
12	roasted   buckwheat	2 tbsp

tbsp: tablespoon

tsp: teaspoon 

Place 1-9 ingredients into a medium size pan and cook it until the sweet potatoes get soft.

Blend the soup until it becomes creamy.

Stir the yogurt / coconut milk and oil in.

Season it if required.

Serve the soup with roasted buckwheat sprinkled on the top.