2 easy and tasty soup recipes

Soups are a fantastic way of including healthy vegetables in your diet in a simple yet tasty way. They’re also great comfort food for the winter months. These two soup recipes will add spice and nutrition to your life.

You’ll get all the vitamin C you need in a single serving of this delicious cauliflower and gruyere soup. Follow these steps for top results:
Preparation time 15 minutes; cooking time 35 minutes; serves 4

Ingredients

• 15 ml canola oil
• 1 small leek, white part only, rinsed and coarsely chopped
• 1 medium onion, finely chopped
• 2 cans (398 ml) low-sodium chicken stock
• 1⁄2 large head of cauliflower, coarsely chopped
• 2 ml dried thyme
• 2 ml ground cumin
• 1 ml white pepper
• 150 ml coarsely grated Gruyère cheese

• Heat oil in a large saucepan over medium-high heat.
• Add leek and onion. Sauté until softened, about five minutes.
• Add the stock, cauliflower, thyme and cumin.
• Simmer, uncovered, until cauliflower is tender, about 30 minutes.
• Add pepper.
• Ladle soup into individual bowls and sprinkle cheese over each serving.

Per serving, you get the following: 162 calories, 11 g protein, 10 g fat (including 4 g saturated fat), 20 mg cholesterol, 10 g carbohydrates, 4 g fibre, 700 mg sodium.

English spinach and Swiss chard add a rich amount of beta-carotene to every sip of this smooth, creamy soup. Check out this easy recipe:

Preparation time 25 minutes; cooking time 1 hour; serves 8.
 
Ingredients

• 10 ml olive oil
• 2 medium leeks, pale green and white parts only, rinsed and coarsely chopped
• 1 medium onion, coarsely chopped
• 2 cloves garlic, crushed1 bunch collard greens, stemmed and coarsely chopped
• 1 bunch Swiss chard, stemmed and coarsely chopped
• 2 medium Yukon gold or all-purpose potatoes, unpeeled, coarsely chopped
• 1 medium carrot, peeled and coarsely chopped
• 2 cans (398 ml) cans low-sodium chicken stock
• 1 L water
• 2 ml salt
• 125 ml light sour cream

• Heat oil in a large saucepan over medium heat.
• Add leeks and onion; sauté until softened, about five minutes.
• Add garlic; sauté two minutes.
• Add collard greens, Swiss chard, potato and carrot.
• Stir in stock, water and salt.
• Simmer, partially covered, for 50 minutes.
• Purée soup in batches in a blender or food processor.
• Return to pan. Stir in sour cream. Heat just until warmed.

In each serving, you get the following: 124 calories, 5 g protein, 4 g fat (including 2 g saturated fat), 7 mg cholesterol, 20 g carbohydrates, 5 g fibre, 459 mg sodium.

If you’re tired of trying to fit veggies into your diet with minimum fuss, soups are a great solution. Try these two vegetable-packed soup recipes for a tasty and health addition to your diet.

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