The complete meal soups presented in the following recipes
include broth or bone stocks for addition of umami flavour. I believe the extra
work needed to achieve this is extremely worthwhile. However, supermarket
stocks are available.
Tofu Miso Soup
I have included this delicious recipe as a lighter main
course choice at mealtime. A favourite dessert can provide the extra energy and
protein. (see “Super Foods for Small Appetites”), available from Family Concern Publishing.
Ingredients Serves
2
180g smooth Tofu
30g white miso paste
500 ml water or vegetable broth
1 cube frozen spinach (optional)
1 tbsp. mushroom duxelles (optional)
1 egg whisked
Method
- To make the mushroom duxelles – chop 250g mushrooms finely, heat 30g butter and 30g olive oil in pan and fry mushrooms with chopped onion (medium size fine chop). Cook for approx. 10 mins until soft; add salt and pepper to taste. Blend until smooth for use with smooth puree diets. Freeze in ice cube tray in tablespoon size portions and reheat as needed.
- Bring water or broth to the boil, add the miso paste and whisk to dissolve the paste. Add the cubed tofu and whisked egg and simmer 2 mins. Remove from heat and blend until smooth.
- Steam spinach.
This blended soup is not thickened at this stage. To serve
as a thickened fluid add the recommended amount of thickener for mild, moderate
or extremely thick. It is easiest to do this in the blender.
Serve as a creamy soup decorated with small amounts of the
flavour boosts of mushroom and spinach. See photo below.
Nutrition Information per serve: Energy 564kJ, protein
10.5g, fat 7.5g, sat fat 1.9g, carbohydrate 6.1g, sugars 4.1g, fibre 0.6g (not
including thickener), sodium 787mg.
 |
| Tofu Miso Soup with purée mushroom and spinach garnish |
Split Pea Soup
Ingredients Serves
5
250g Split Peas yellow dry
700ml water
150g lean ham pieces
50g onion chopped
100g carrot chopped
500ml milk
pinch pepper
small ham bone
Bay leaf and thyme sprigs
Method
- Wash and soak peas overnight.
- Add ham bone, ham, herbs and pepper, onions and carrot. Bring to the boil and simmer 3 hours. Skim off any frothy surface scum.
- Remove ham bone and herb pieces.
- Blend soup in blender until smooth, adding milk to achieve required thickness.
 |
| Smooth Extremely Thick Split Pea Soup |
Nutrition Information
per serve: Energy 1126kJ, protein 20.6g, fat 6.5g, sat fat 3.2g, carbohydrate
29.7g, sugars 7.5g, fibre 5.8g, sodium 519mg.
The yellow colour defines this soup but chopped kale or spinach can be added at the last minute for nutrition and flavour. However, the colours of yellow and green blended together are not attractive. It would be better to start with green split peas and add the greens to this to enhance the green colour.
Prawn and Pumpkin Bisque
Ingredients Serves
5
500g cooked prawns including shells
200g pumpkin cut into small pieces.
3 cups reduced sodium chicken stock
1 cup dry white wine
1 medium onion peeled and quartered
4 cloves garlic halved lengthwise
3 celery stalks cut into chunks
1 medium carrot cut into chunks
1 pinch thyme
½ tsp. black peppercorns
1 heaped tsp. sweet paprika
50g butter melted plus 50g olive oil
1/3 cup flour
Method
- Shell the prawns.
- Create the stock by combining prawn shells with chicken stock, wine, onion, garlic, celery, herbs and peppercorns. Bring to the boil and simmer covered 30mins. Strain.
- Steam pumpkin pieces.
- Stir flour and paprika into the melted butter and olive oil and stir until mixture darkens (about 3 mins).
- Whisk in the stock and bring to the boil. Allow to thicken. Simmer 2 mins and remove from heat.
- Add prawns and allow to cook 3 mins. in the hot mix.
- Add cooked pumpkin.
- Blend until smooth thick consistency is achieved.
- Serve with dollop of sour cream.
Nutrition Information (extra nutrition from sour cream and
stock created above not taken into account). Energy 1139kJ, protein 16.6g, fat
19g, sat fat 7g, carbohydrate 8.6g, fibre 0.8g, sodium 526mg.
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