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Serves 4

Winter root vegetables - packed full of fibre and vitamins

Winter root vegetables – packed full of fibre and vitamins

Well, I don’t know about you but I had seriously (maybe a little on purpose because I loves ‘em!) overbought on the brussel sprouts and parsnips this Christmas. This recipe is a fab way to use up your leftovers by putting them into an awesome hearty Wintery warming stew which is jam-packed with fibre, vitamins and flavour and is a perfect lunch or evening meal that is low in fat (especially if you make the vegetarian version using Quorn sossies) and really filling and therefore useful if you are on a post-Christmas/New Year weight loss programme. The sausages add some lovely meaty taste and protein and, as if the veggies didn’t fill you up enough, the pearl barley provides the carbohydrate element which will help you to feel fuller for longer post-scoff! Tasty enough to eat twice a day, if you ask me!!!

INGREDIENTS

4 medium-sized good quality (at least 70% meat) pork sausages (200g)

 – use the extra special Chef’s Selection Quorn sausages for a lower saturated fat or vegetarian version

1 tbsp. olive or vegetable oil (10g)

1 clove garlic, chopped fine

1 large onion, peeled and chopped (150g)

2-3 large carrots, peeled and chopped (230g)

250g brussel sprouts, ends and brown leaves trimmed, sliced (you could use cabbage instead)

2-3 medium parsnips, peeled and chopped (300g)

125g pearl barley or scotch broth mix

1.2 litre vegetable or chicken stock (made with 1 x 10g stock cube)

Ground black pepper

A handful fresh parsley, chopped

 

Scotch broth mix - full of fibre and starchy carbohydrate so makes a stew filling and helps with weight loss

Scotch broth mix – full of fibre and starchy carbohydrate so makes a stew filling and helps with weight loss

INSTRUCTIONS

  • Grill or ovenbake the sausages until brown and cooked through, allowing as much fat as possible to run off.  Set aside and leave to cool.
  • Heat the oil in a large saucepan over a medium heat. Add the garlic and onion and fry for approximately 5 minutes.
  • Add the carrot, sprouts and parsnips and fry for 8-10 minutes or until softened and browned slightly.
  • Add the pearl barley or scotch broth mix and the stock.
  • Bring to the boil and then reduce the heat, cover and simmer for 20-30 minutes or until the vegetables and pearl barley/scotch broth mix are softened. Keep the vegetables on this side of over-cooked though!
  • Slice the cooked, cooled sausages and add to the stew with the chopped parsley and black pepper to taste.  Stir well and serve piping hot.

 

NUTRITIONAL INFORMATION

Per Batch (70% pork sausages / Chef’s Selection Quorn sausages)

Energy                  1250 kcal (5230 kJ) / 1164 kcal (4870 kJ)

Carbohydrate    126.7g / 138.7g

Total sugars        56.1g / 53.5g

Fat                          60.5g / 43.2g

Saturates             17.4g / 4.8g

Protein                 44.8g / 48.4g

Fibre                      41.4g / 45.4g

Salt                         6.1g / 8.9g

 

Per Serving –  (70% pork sausages / Chef’s Selection Quorn sausages)

(Serves 4)

Energy                  313 kcal (1308 kJ) / 291 kcal (1218 kJ)

Carbohydrate    31.7g / 34.7g

Total sugars        14.0g / 13.4g

Fat                          15.1g / 10.8g

Saturates             4.4g / 1.2g

Protein                 11.2g / 12.1g

Fibre                      10.4g / 11.4g

Salt                         1.5g / 2.2g

 

SERVING SUGGESTIONSsausages

Try with:

A slice of seeded bread = 120 kcal (502 kJ)

A crusty roll = 130 kcal (544 kJ)

 Instead of sausages you could use shredded turkey or chicken meat, pork or beef to really help you  use up those festive leftovers!

 


Serves 4

A delicious warming, low fat dish

A delicious warming, low fat dish

There was a chill back in the UK air again this morning (at least in Yorkshire) and it felt kinda autumnal again which to me means only one thing for lunch….SOUP!

 This is a really quick, classic, tasty soup to make with ingredients that you are likely to have in stock in your kitchen cupboards and freezers.  Peas are a really excellent source of fibre which is helpful in regulating blood glucose levels, keeping cholesterol levels normal and keeping your bowels regular.  In addition peas also contain plenty of vitamins including decent levels of iron, calcium, zinc and Vitamin C.

 You could make this soup vegetarian by leaving out the ham or gammon.  If you want to make alterations to the meaty elements you could use chicken stock instead of vegetable stock and substitute the ham or gammon for shredded bacon rashers (grilled before adding to the soup).

INGREDIENTS

1 tbsp. olive or vegetable oil (10g)

1 small chilli, deseeded and chopped fine

1-2 cloves garlic, chopped fine

2 small onions, chopped fine (120g)

1 litre vegetable stock (made with 1 x 10g stock cube)

450g frozen peas

1-2 tablespoons of fresh or frozen mint leaves, chopped fine (20g)

1 tsp. mint sauce

100g thick cut, pre-cooked good quality lean ham or gammon, cut into cubes

Ground black pepper

 

INSTRUCTIONS

  • Heat the oil in a large saucepan over a medium heat. Add the garlic and chilli and fry for approximately 30 seconds, just to infuse the oil with some flavour.
  • Add the chopped onion and fry for 8-10 minutes or until softened and browned slightly.
  • Add the stock with the peas and fresh mint. Bring to the boil and then reduce the heat and simmer for approximately 5 minutes – to cook the peas.
  • Stir in the fresh mint, mint sauce and black pepper.
  • Remove approximately one quarter of the soup and use a blender to blend the remaining three quarters.
  • Mix all of the soup back together. Return to the heat, add the ham cubes and continue to simmer, uncovered, for 5-10 minutes.

NUTRITIONAL INFORMATION

Per Batch

Energy                  755 kcal (3159 kJ)

Carbohydrate    64.5g

Total sugars        19.0g

Fat                          31.2g

Saturates             6.7g

Protein                 58.4g

Fibre                      23.1g

Salt                         7.3g

 

Per Serving (Serves 4)

Energy                  189 kcal (790 kJ)

Carbohydrate    16.1g

Total sugars        4.8g

Fat                          7.8g

Saturates             1.7g

Protein                 14.6g

Fibre                      5.8g

Salt                         1.8g

 

SERVING SUGGESTIONS

Try with:

1 x tbsp. of reduced fat crème fraiche = 70 kcal / 293 kJ

1 x tbsp. of low fat natural yogurt = 25 kcal / 105 kJ

A crusty roll = 130 kcal / 545 kJ


Serves 6

I was once a resident, for a fabulous 18 months, of Framingham, Massachusetts.  If you don’t know Framingham, well, it’s ok as towns go – they conducted the Framingham Heart Studies there, people were super friendly, there are some lovely places to visit around there like the Museum of Bad Art (MOBA) in Dorchester, Conchord and Walden Pond and I seem to remember a story about the first arrest of a man for wearing a beard taking place in Framingham!  The Chicken Bone bar was fantastically welcoming and fun too but on the whole there wasn’t much of note to shout about, although I should mention that it was 11 years ago that I was forced back to the UK so I can’t speak for current day Framingham!

However, Framingham has excellent rail links to the wonderful Bean Town, or Boston to non-residents and residents alike! I hung out there…A LOT…and I miss it terribly.  Having recently been catching up on my U.S. TV series, namely ’30 Rock’ and ‘American Horror + Asylum’, I have been having a terrible lusting for ol’ Bean Town (there are some convincing and not so convincing Boston accents going on in both programmes!) and having found some black beans in the back of the cupboard – one of my favourite beans in the world – I had to make something in homage.

Bean Town is honoured in this north african inspired black bean, chicken and spinach stew- GO BRUINS!

Bean Town is honoured in this north african inspired black bean, chicken and spinach stew- GO BRUINS!

Serve with a delicious crusty roll or have as a main with rice or tortillas

Serve with a delicious crusty roll or have as a main with rice or tortillas

This is a non-vegetarian soup as I realise that I have posted an awful lot of veggie soups on the blog so far and, although I am a pescatarian (that’s not my religion – it means I eat fish but not meat!) I know that not everybody is and so….tada…concession!  To make it vegetarian just use vegetable stock instead of chicken stock and quorn chucks instead of chicken.  If you don’t like or have never heard of quorn – not sure how global its reach is – just leave it out. There’s plenty of protein in the beans and this soup is low fat and full of fibre too.

Ingredients

350g soaked, cooked and drained black beans

1 tbsp. vegetable/olive oil (10g)

1-2 x cloves garlic, peeled, finely diced (7g)

½ – 1 x green or red chilli, de-seeded and finely chopped (6g)

 250g chicken breast, fat trimmed, cut into mouth-sized chunks

**or**

250g quorn chunks, defrosted

1 x white onion, peeled and diced (155g)

1 x red pepper, de-seeded, chopped into small pieces (125g)

2 small carrots, topped and tailed, peeled, cut into 1cm cubes (120g)

½ tsp. powdered cumin

½ tsp. smoked or regular powdered paprika

½ ground black pepper

800 ml chicken or vegetable stock (1 x 10g cube)

400g canned tomatoes, chopped

300g frozen spinach (about 10 balls)

1 tsp. powdered cumin

½ tsp. smoked or regular powdered paprika

Black pepper to taste

4 cloves (optional)

Instructions

  • Soak the black beans in cold water overnight – unless you are lucky enough to live somewhere where you can buy ready-cooked black beans in cans – I’m well jell of you do! Cook in boiling water for approximately 1 – 1.5 hours until soft. Drain and set aside for later.
  • Heat the oil in a large saucepan over a medium heat. Add the chilli and ginger and fry for 30-60 seconds to infuse the oil with their flavour.
  •  If using chicken, add to the pan with ½ tsp. cumin, ½ tsp. paprika and ½ tsp. ground black pepper. Stir regularly until browned on outside.
  •  Add the onion, red pepper and carrots and the quorn chunks, if you are using this instead of chicken.  Fry for approximately 6-8 minutes, until softened.
  •  Add the stock, tomatoes, spinach, cooked black beans and the rest of the cumin and paprika. Add more black pepper if desired.
  •  Add the cloves to the soup. I got creative and put them into one of those loose leaf tea strainer things so that I didn’t have to fish around for them or risk chomping down on one halfway through eating my stew!  If you don’t have one then you may just need to take this risk!
  •  Bring to the boil then reduce heat, cover the pan and simmer for 20 minutes.
You haven't had beans til you've bean to Boston!

You haven’t had beans til you’ve bean to Boston!

Nutritional Information

Per Batch

Energy                 2000  kcal (8368 kJ)

Carbohydrate    138.8g

Total sugars        44.7g

Fat                          25.9g

Saturates             3.4g

Protein                 107.0g

Fibre                      47.0g

Salt                         6.1g

Per Serving (Serves 6)

Energy                   334 kcal (1398 kJ)

Carbohydrate     23.1g

Total sugars        7.5g

Fat                          4.3g

Saturates             0.6g

Protein                 17.8g

Fibre                      7.8g

Salt                         1.0g

Suggested Additions

1 x tbsp. of reduced fat fromage frais = 30 kcal/ 125 kJ

1 x tbsp. of soured cream = 62kcal/ 260 kJ

1 x white crusty bread roll (50g) = 130kcal / 545 kJ

150g of boiled white/brown rice = 210kcal / 880 kJ

30g nacho/tortilla chips = 140 kcal / 586 kJ

200g sweet potato chips or wedges (cooked in 1/2 tbsp. oil) =220 kcal / 921 kJ

–          Use butternut squash instead and it will be only 72kcal / 302 kJ

Suggested Ear Candy

So, with the promise of a delicious bean-laden dinner of stew on the horizon and thoughts of Boston, MA on my mind, I had to pay yet another visit down Memory Lane. 

Cake were a band I discovered whilst I was living in the U.S. thanks to the fandom of my particularly lovely friend, dancing buddy and housemate, Dan from Canada. Nostalgia is a passion of mine and part of the reason I started this blog was so I could make myself opportunities and excuses to listen to the old, forgotten CDs of my lesser years. 

Fashion Nugget by Cake is one that I get out on a fairly regular basis.  It’s fun, quirky, incredibly danceable and singalongable and has 2 of the best cover songs on it that I have ever heard – especially ‘Perhaps Perhaps Perhaps’, originally a Doris Day number I believe.

 

 Perhaps Perhaps Perhaps by Cake, with a hilarious video and English/Italian subtitles in case you want to do any wooing!

Cake – official band website

 

Here’s a wee something from Boston locals, The Dropkick Murphys too – some great views of the Charles River with the Pru’ and John Hancock towers in the background – *sigh*

 

The Dropkick Murphys – official band website


Serves 4

Stay with me, now….!  It may sound strange, and that is exactly what I thought when I found the recipe in the Hamlyn book of soups and that was exactly why I had to try it out!  I have an inquisitive tummy!

Also, having lived in Boston, Massachusetts for 1.5 years as a vegetarian I was anxious to try out a fishy chowder of any description as I had missed out on the Boston classic, clam chowder!  Smoked fish is much easier to come by when you’re slap-bang in the middle of the North of England!

Well, I tried and I liked very much!  I have since made it with 3 different types of smoked fish I had lurking in my freezer and all were equally as creamy, smoky, fragrant and delicious.

It tastes a lot like a fish pie, only the potatoes are not mashed but included in the soup so they soak up all the scrumptious smoky flavours. If you’re a fan of fish pie then I highly recommend you try this.

I have tweaked the recipe a bit, adding sweetcorn and prawns and missing out the butter which it used to fry the onion and potato to make it a little lower in saturated fat, although I imagine it does add a little something to the flavour.  Parsley might be a nice addition too. If you wanted this as a main meal you could cook the potatoes separately and mash for a topping, reduce the amount of milk to around half, add in some cornflour to thicken the sauce and double the amount of fish and prawns. Nom!

Taste of the sea - smoky and delicious!

Taste of the sea – smoky and delicious!

Ingredients

1 tbsp. vegetable/olive oil (10g)

2 x small-medium sized onions, peeled and chopped (220g)

350g potatoes, cut into 1cm cubes

800ml semi-skimmed milk

1 fish stock cube (10g cube)

2 bay leaves

¼ tsp. nutmeg

Black or white pepper to taste

250g smoked white fish (haddock, cod, river cobbler, etc.)

Fish Pie Soup - smoky fish, prawns, spinach and sweetcorn

Fish Pie Soup – smoky fish, prawns, spinach and sweetcorn

150g spinach (fresh or frozen)

100g sweetcorn, canned or frozen

100g large prawns, peeled and cut in half

Instructions

  • Heat 1 tbsp. oil in a large saucepan over a medium heat. Add the onion and fry for approximately 5 minutes, until softened but not browned.
  •  Add the diced potatoes and fry for 5 minutes, stirring regularly, until the potatoes are browned slightly.
  •  Add the milk, bay leaves, nutmeg and pepper.
  •  Place the fish fillets whole in the milk. Bring to the boil then reduce heat, cover and simmer for approximately 10 minutes.
  •  Remove the fish fillets and set aside until cooled. Continue to allow the milk to simmer to cook the potatoes.
  •  When cooled, remove any skin and bones from the fish.  Flake the fish and stir it back into the milk.
  •  Add the spinach and sweetcorn, stirring it into the milk. If frozen simmer for 3-5 minutes until defrosted. 
  • Add the prawns and cook for a further 3-5 minutes.
Smoking Fish

Smoking Fish

Nutritional Information

Per Batch

Energy                  1337 kcal (5594 kJ)

Carbohydrate    145.4g

Total sugars        63.4g

Fat                          32.7g

Saturates             13.0g

Protein                 126.0g

Fibre                      12.1g

Salt                         12.3g

Per Serving (Serves 4)

Smoking Fish

Smoking Fish

Energy                  335 kcal (1402 kJ)

Carbohydrate    36.4g

Total sugars        15.9g

Fat                          8.2g

Saturates             3.3g

Protein                 31.5g

Fibre                      3.0g

Salt                         3.1g

Suggested Additions

A crusty roll (50g) = 130 kcal / 545 kJ

1 rasher of bacon, grilled and sliced = 80 kcal / 335 kJ

1 hard-boiled egg, peeled, chopped into 4-8 pieces = 80 kcal / 335 kJ

A moat of mashed potato, made with semi-skimmed milk (2 scoops or 120g) = 125kcal / 523 kJ

Suggested Ear Candy

I was feeling surprisingly nautical so had to stick on some Seasick Steve – gotta stick with the theme!

You Can’t Teach an Old Dog New Tricks by Seasick Steve


Seasick Steve – offical website

Of course, if you really wanted to stretch that sea-faring theme as far as possible there’s always Climie Fisher!

Love Changes Everything by ClimieFisher


 


Serves 6

Delicious - packed full of spring and summer vegetables and beans

Delicious – packed full of spring and summer vegetables and beans

Spring has sprung…at last!…in the U.K. The leaves are finally starting to appear on all of the trees, I have finally spotted some ducklings and goslings on the canal, the sun is making the occasional appearance and there is blue sky up above us at least parts of the day on most days!  We have even turned the central heating off and removed the electric blanket from our bed for the first time in about 5 months!

In honour of this lovely spring weather and the sheer joy on people’s faces that we are finally feeling warm enough to remove our scarves and hats I decided to make a spring-like soup today because, let’s face reality, how long is it going to last?!  I had to ride the warmer vibes while I could before it starts clouding over and raining again – good old Blighty!

I had a lot of green veggies to use, some fresh and some not so much although they were in no way past their prime! I found a couple of lovely recipes for Minestrone Verde soup, a minestrone soup hailing from Italy traditionally made with asparagus, lots of greens, beans and herbs and rice instead of pasta.

I made a few adjustments to the recipes, using my habitual improvisation skills quite a lot, because I didn’t have asparagus, cabbage or any parmesan and I liked the idea of using up some macaroni that I own but never really use! Instead of asparagus I used a courgette, in place of cabbage I used broccoli and to make up for the parmesan I used some pesto.

This is a really lovely, chunky, filling soup – more of a stew or broth really.  I think parmesan would add a little something to it and if I had asparagus I would definitely add this as it is traditional and a mighty tasty veg to boot. I think this would serve equally well as an evening meal.  As it’s so filling it’s not really necessary to eat bread as well (the pasta and beans are more than satisfying for the growling hunger). This is packed full of fibre, vitamin C and protein, so great for an after-exercise lunch, and because of its satisfaction rating it should help with weight loss too if you can avoid eating additional carbohydrate (bread) with it.

Great for weight loss - filling, balanced meal full of fibre, protein and vitamin C

Great for weight loss – filling, balanced meal full of fibre, protein and vitamin C

Ingredients

1.5 tbsp. vegetable/olive oil (15g)

2 cloves garlic, peeled and crushed (6g)

1 large courgette, ends trimmed, sliced and quartered (260g)

1 leek, ends trimmed and sliced (150g)

1 x small white onion, diced (85g)

2 x sticks celery, sliced (100g)

½ head broccoli (flowers and stalks), diced into small chunks (185g)

1.5 cans peeled plum tomatoes, chopped (600g)

1000ml vegetable stock (made using 1x10g stock cube)

210g green beans, topped and tailed, sliced into ½ inch pieces

200g macaroni or broken pasta

150g frozen peas

120g butter beans (½ can, drained)

195g broad beans (1 small can, drained)

Handful of fresh parsley, chopped, (12g)

Handful of fresh basil, chopped (10g)

2 tbsp. green pesto (52g)

Black pepper to taste

 

Instructions

  • In a large saucepan – make it really large because I had to transfer mine into a wok halfway through because there was no room for beans! – heat the oil over a medium heat. Add the garlic and fry for 30-60 seconds to infuse the oil with flavour.
  •  Fry the courgette, leek, onions, celery and broccoli for approximately 10 minutes, stirring occasionally to prevent them burning. Cook until they are softened but not browned.
  •  Add the canned tomatoes, stock, green beans and pasta. Cook over a medium heat for 2-3 minutes.  
  •  Add the peas, butter beans, broad beans, parsley, basil, pesto and black pepper. Bring to the boil, then cover with a lid and simmer for 10-15 minutes until the green beans and pasta are softened.

 

Nutritional Information

Per Batch

Energy                  1770 kcal (7405 kJ)

Carbohydrate    256.6g

Total sugars        51.8g

Fat                          49.5g

Saturates             7.3g

Protein                 88.1g

Fibre                      55.5g

Salt                         5.1g

 

Per Serving (Serves 6)

Energy                  295 kcal (1234 kJ)

Carbohydrate    42.8g

Total sugars        8.6g

Fat                          8.3g

Saturates             1.2g

Protein                 14.7g

Fibre                      9.3g

Salt                         0.9g

 

Suggested Additions

1 level tbsp. grated/shaved parmesan (10g) = 42 kcal / 176 kJ

 

Suggested Ear Candy

After listening to The Apples in Stereo last week and loving it so much I did a bit of research to try and find similar bands. Amazon recommended me a band who have been around for a while called Beulah so I picked up one of their albums ( When Your Heartstrings Break). 

Cooking this soup was the first chance I got to listen to it – I liked it!  It didn’t remind me of The Apples in Stereo though, more reminiscent of Pavement or Built to Spill.

When Your Heartstrings Break by Beulah – band website

 

There’s one obvious alternative to listen to whilst cooking up a storm with this soup….Life is a Minestrone by 10cc!

 Offical 10cc band website


Serves 6

Got yourself some bruisey apples that you really don’t want to eat but can’t bear to throw away?!

Well, there’s always apple crumble, of course, but I always make this soup when I’ve got some slightly less than perfect apples.  It’s delicious, sweet, spicy and creamy and I love it!

It works best with sharp-tasting apples like Granny Smiths or Braeburn but you can use any really.

 ** WARNING** Wear an apron if you are wearing anything you value! Turmeric stains like a demon and any splashes may result in you requiring new clothes!

Curried Parsnip and Apple Soup - freshly served with a crusty seeded roll

Ingredients

3 medium-sized parsnips, peeled and chopped (400g)

600ml water

½ tsp. turmeric

1 tsp. ground cumin

1 tsp. ground coriander

1 tbsp. vegetable/olive oil (10g)

½ – 1 x green chilli, de-seeded and finely chopped (4g)

1” piece of fresh ginger root, peeled and finely chopped (7g)

1 clove garlic, finely chopped (4g)

1 tsp. mustard seedsCurried Parsnip and Apple Soup - freshly served with a crusty seeded roll

1 white onion, peeled and chopped (140g)

2 tsp. honey

1100ml water

3 apples, peeled, cored and chopped (280g)

2 tsp. garam masala

150g low-fat fromage frais

½ tsp. salt

Black pepper to taste

 

Instructions

  • Put the parsnips, turmeric, cumin and coriander in a medium-sized saucepan with 600ml of water.  Bring to the boil then reduce heat and simmer for approximately 15 minutes.
  •  In a large saucepan heat the oil over a medium heat. Fry the chilli, garlic and ginger for 30 seconds. Add the mustard seeds and fry for a few seconds, until they start popping.
  •  Add the onions and honey and fry for 5-10 minutes, until they are softened and browned.
  •  Add the parsnips in their cooking liquid to the onions. Add the rest of the water (a further 1.1 litres) and the apples also.
  •  Cover with a lid and bring to a boil. Reduce the heat and simmer, covered, for 20-30 minutes.
  •  Add the garam masala, fromage frais, salt and pepper.
  •  Use a hand-blender to blend the soup until smooth.

Nutritional Information

Per Batch

Energy                  760 kcal (3180 kJ)

Carbohydrate    122.1g

Total sugars        78.6g

Fat                          19.1g

Saturates             2.5g

Protein                 26.4g

Fibre                      25.6g

Salt                         2.8g

Per Serving (Serves 6)

Energy                  130 kcal (545 kJ)

Carbohydrate    20.4g

Total sugars        13.1g

Fat                          3.2g

Saturates             0.4g

Protein                 4.4g

Fibre                      4.3g

Salt                         0.5g

 

Suggested Additions

1 x white or brown crusty bread roll (50g) = 130kcal / 545 kJ

As above but with seeds on top (60g) = 190kcal / 800 kJ

¼ pre-packed garlic bread (french baguette style) = 150 kcal / 630 kJ

40g (2” piece) french stick, sliced and toasted with 20g cheddar or parmesan = 200 kcal / 840 kJ

 

Suggested Ear Candy

How could I not have whacked something by The Apples in Stereo on the hi-fi whilst making soup with apples in?! 

Travellers in Space and Time is one of the most lively, fun and brilliant albums my ears have had the pleasure of listening to in a long time and I urge everyone to try it out. It’s got excellent soundbytes, electronica, amazing tunes, comedy and is absolutely the greatest for jumping around the soup kitchen to!

 

 Suggested Alternatives

I love a bit of the Andrew Sisters for their twee-ness and a gentle reminder of how sweet and innocent music used to be! Some 1940s/50s era ditties seem like a good pairing when making soup out of ‘salvaged’ fruit too!  Just what grandma wudda done!


Serves 6

Peanut & butternut squash soup 2 Peanut & butternut squash soup 3

Ingredients

1.5 tbsp. vegetable/olive oil (15g)

1 x medium-large sized butternut squash, peeled and de-seeded, chopped into 2cm cubes (850g)

4 x cloves garlic, whole and peeled (13g)

½ – 1 x green or red chilli, de-seeded and finely chopped (4g)

1 inch piece of fresh ginger root, peeled and finely chopped (8g)

1 x white onion, peeled and diced (165g)

2 x sticks of celery, thinly sliced (70g)

1.4 litre vegetable stock (1 x 10g cube)

200g canned tomatoes

100g peanut butter, smooth or crunchy

½ tsp. ground allspice

Pepper to taste

Instructions

  • Heat oven to 200°C/400°F/Gas mark 6.
  • Heat 1 tbsp. oil in a deep baking tray. Add the cubes of butternut squash and the 4 whole cloves of garlic. Roast for approximately 15 minutes.
  • Add the garlic cloves, stir round and bake for a further 20-30 minutes, until soft and slightly browned. Set aside for later.
  • Heat the rest of the oil in a large saucepan over a medium heat. Add the chilli and ginger and fry for 30-60 seconds to infuse the oil with their flavour.
  • Add the chopped onion and celery and fry for approximately 10 minutes or until the onions are softened and browned.
  • Add the roasted butternut squash and garlic and fry for a further 5 minutes.
  • Add the stock, peanut butter, tomatoes, allspice and pepper.
  • Bring to the boil then reduce heat, cover the pan and simmer for 30 minutes.
  • Puree the soup using a hand blender.

Nutritional Information

Per Batch

Energy                  1000 kcal (4184 kJ)

Carbohydrate    54.8g

Total sugars        37.1g

Fat                          71.2g

Saturates             15.8g

Protein                 35.5g

Fibre                      18.9g

Salt                         5.4g

Per Serving (Serves 6)

Energy                  170 kcal (710 kJ)

Carbohydrate    9.1g

Total sugars        6.2g

Fat                          11.9g

Saturates             2.6g

Protein                 5.9g

Fibre                      3.2g

Salt                         0.9g

Suggested Additions

1 x tbsp. of reduced fat fromage frais = 30 kcal/ 125 kJ

1 x tbsp. of low fat natural yogurt = 25 kcal / 105 kJ

A crusty roll = 130 kcal / 545 kJ

Pitta bread (65g), toasted = 160 kcal / 670 kJ

40g roasted chicken strips = 70 kcal, 3g fat, 1.1g saturates, 10.9g protein

 

Suggested Ear Candy

I have just been bought a couple of tickets by my fabulous man to see one of my 90s faves Suede live in October – whoop whoop! 

After seeing them on Jools Holland at the weekend I had to have another nostalgia fest so I listened to Coming Up by Suede.

Suede – band website

 No idea why at all but the peanuts in this soup made me think of African cuisine so I also listened to Jungle Blues by C.W.Stoneking.

C.W.Stoneking – band website

Alternatively, let’s stick with a theme…