Creamy soup 101
Serves: 4
Time to make: 40 mins
Total cost: $2.50 / $0.62 per serve
(at time of publication)
Ingredients
- 1 onion, chopped
- 1 tablespoon canola oil
- 1 potato, peeled and chopped (or use another starchy vegetable such as kumara or pumpkin)
- 4 cups chopped vegetables (or a mixture of vegetables)
- stock or water to cover
- salt and pepper
Instructions
1 Sauté chopped onion in oil in a large saucepan until soft but not browned. Add around 4 cups of peeled chopped vegetables and the chopped potato. The starchiness of the potato improves the overall texture of the soup.
2 Gently cook the vegetables in the saucepan with the lid on for about 5 minutes on a low heat (this is known as ‘sweating’), then add water, stock or a combination of both to just cover the vegetables.
3 Simmer with the lid off until the veges are very soft, then process using a stick blender until smooth (you can also do this in a normal blender, in batches). Add as much extra liquid as you like while doing this to get the soup to your preferred thickness. Taste and season as you like.
Variations
- Add dried spices or fresh herbs.
- Include bacon, lamb shanks or spicy sausage.
- Finish with milk, cream, evaporated milk, coconut cream or additional stock to achieve the desired texture.
- Garnish with croutons, crispy bacon bits, cheesy pastries, fresh herbs or a swirl of cream.
HFG tip
‘Creamy’ in this instance refers to the texture, rather than creamy ingredients.
Nutrition Info (per serve)
-
Calories 121cal
-
Kilojoules 505kJ
-
Protein 4.3g
-
Total fat 4g
-
–Saturated fat 0.4g
-
Carbohydrates 17.1g
-
–Sugars 6.9g
-
Dietary fibre 5.2g
-
Sodium 320mg
-
Calcium 50mg
-
Iron 1.3mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
Photographer: Joanna Wickham
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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