Make Tomato and Red Pepper Soup

Canned tomato soup is low in calories but high in salt. One cup has 85 calories and 695mg of sodium. This represents 28 percent of the recommended daily value for salt, based on a 2,000-calorie-a-day diet. You’ll receive 17g of carbohydrates, which includes 6g of sugars and no dietary fiber.

With only 2g of total fat, tomato soup provides 2 percent of the daily value for total fat. It contains no cholesterol, 0.36mg of saturated fat and 1.4mg of the healthier unsaturated fats.Here is a basic home made tomato and red pepper soup that is simple and less costly to prepare

INGREDIENTS

  • 1 chicken stock
  • 1 tablespoon chopped fresh basil- to garnish
  • Extra virgin olive oil-to garnish
  • 600g ripe tomatoes- quartered
  • 400g tin chopped tomatoes
  • 2 tablespoon olive oil
  • 1 onion- chopped
  • 2 large red peppers, seeds removed and roughly chopped
  • 2 cloves garlic- chopped

METHOD

  1. Heat the olive oil in a large saucepan.
  2. Saute the onion, peppers and garlic for about 5 minutes.
  3. Add the fresh tomatoes and cook for another 3 minutes.
  4. Add the tinned tomatoes, the stock and a cup of water. Bring to the boil, reduce the heat and simmer for 30 minutes.
  5. Remove from the heat and allow to cool a little.
  6. Puree the soup in batches in a food processor or with a hand-held blender.
  7. Strain through a coarse sieve and add a little extra stock.
  8. Season to taste with salt and freshly ground black pepper. Serve hot, and garnished with the basil and a of drizzle extra

olive oil

Serves 4

Low-Calorie Cabbage Diet Soup

Cabbage, cooked and sliced, can be scrumptiously crisp, with a light pleasing taste. Brassicas such as cabbage has hydrogen sulphide, which becomes active during cooking at about the time cabbage starts to become soft. Hydrogen sulphide eventually vanishes, but between those times, cabbage gets its feature rank flavour and smell.

Either heat cabbage quickly, or heat it slow and long, ideally with other foods so that seasons can mix. Cabbage diet soup may contain fiber, protein, Vitamin B1, B2, B3, B5, B6, B9, Vitamin K, Calcium, Iron, Magnesium, Phosphorous, Potassium, zinc and most important, vitamin C.

Cabbage has an extensive and diverse story. But, due to the fact that there are a lot of variations of cabbages under the plant genus “brassica”, it is hard to be certain if the kind the Romans and Greeks had is the alike this time’s sphere cabbage or more similar to Chinese cabbage or kale. The sphere cabbages we see now were a valuable vegetable by the Dark Ages, and during the Middle Ages they were plenty, as we can observe in the paintings of that era.

These usually display baskets at market or tables in the kitchen overflowing with food, and cabbages in different types were often prominent. Old recipes propose cooking cabbages with onions, leeks and herbs. During the time when everyone except the super-rich cooked everything in just one pot, cabbages were assumed to be heated slow and long.

Cabbages for cabbage diet soup should look fresh and had no blemishes. When selecting, do not pick any with stale leaves or are puffy. Spring greens and savoys can be stored in a cool place for several days; more compact cabbages will keep for much longer.

Preparing cabbages for cooking cabbage diet soup is easy. Trim the surface leaves, if needed, and then chop into quarters. Cut off the stalk then shred or slice.
An example recipe for cabbage diet soup is Cabbage Soup with Sausage. Spicy or smoky sausages add substance to this soup, which makes a hearty and warming supper, served with crusty bread and green salad.

Soup Diets for Weight Loss

Soup diets are very common these days, because soup is a very effective way to satiate hunger without giving you all the unnecessary calories and fat. Soup is liquid-based, and liquid tends to work in filling up your stomach and tricking you into thinking that you’re already full. This is the same principle that works for the weight loss tip of drinking a lot of water. There are times when we think we’re hungry and we end up eating too much when in fact, we’re only thirsty. Drinking water before a meal works in the same way as eating soup before a meal – it satiates hunger and makes us eat less of the meal in front of us. Just because soup can help you lose weight doesn’t mean it has to taste bland. There are several soup diets for weight loss that have been formulated with taste in mind.

Soup diets for weight loss will only work if these diets are able to find the balance between low calories and appetizing taste. Naturally a full cream soup full of potatoes and seasoning will taste very delicious, but it’s not very effective in helping people with their goals. A diet soup recipe will substitute the full cream with skim milk, and use something like asparagus or celery as a substitute to potatoes, which are very high in carbohydrates. Of course it won’t taste the same, but this only illustrates a way to make a diet soup appetizing without making it full of calories. All it takes is a little creativity and a lot of research.

When you choose soups to add to your diet, concentrate on the soups that are rich in vegetables. You have to note that not all vegetables are the same either, and you have to avoid starchy vegetables like corn and potatoes as much as possible. You should also avoid soups that are cream-based, and instead concentrate on clear or even tomato-based soups. In making your soup you should also avoid putting too much seasoning, because while this adds to the taste, adding too much will be counterproductive to your diet. You’ll be surprised how filling soup can be, so try it out and see amazing weight loss results.

Warming Winter Soups and Stews

Sweat the vegetables

Most soups have a base of aromatic vegetables such as carrots, onions, garlic and celery.

Sweating these vegetables out on a medium heat with butter or oil will release aromats and create a base of flavour for your soup.

Stock

Using a home made or good quality fresh stock is always going to give you a better quality soup than using stock cubes or flavour enhancers.

If you don’t have the time or inclination to make your own stock then there are some good quality stocks available form specialty food stores.

Also consider carefully which stock you use for which dish. It is better to use chicken or vegetable stock for light soups and darker stocks such as beef for heartier soups and stews.

Seasoning

Season your ingredients moderately as you go along. This will enhance the flavours of the individual ingredients without making the soup salty.

Use sea salt flakes instead of table salt for a better flavour.

Once the soup is cooked out adjust the seasoning as necessary. Taste the soup add a little salt at a time until the full depth of the ingredients can be tasted.

Such a simple step but so often the difference between flavour-some soups and bland ones.

Consider Texture

Different elements of your dish will need to be cooked differently to produce the desired texture. A carrot for example takes a lot longer to cook than a pea.

Texture comes down to selecting the right ingredients and adding them to the dish at the right time so they are all cooked through at the same time.

Consider from the start if you want a smooth blended soup or one with lots of body and different components.

Add green and leafy veg such as spinach right at the end to avoid it becoming over-cooked.

Croutons, cheeses, crackers, nuts, bean shoots or even pork rinds can be used to add texture and flavour.

Cut to size

Pay attention to the size you are cutting your vegetables and meat. Too big and it may be difficult to eat or take a long time to cook while other components over cook. Too small and it may break down completely.

ChefHire Atelier

We conduct a variety of cooking classes from our East Perth kitchen from raw to seafood, desserts and a number of different cuisines including Korean, Thai, French and Mauritian.

Miso Soup

Timeline:

8th to 12th century:

It was considered to be a luxury food in Japan, and it was only for the noble families or monks.

12th to 16th century:

IT was part of the Samurai’s food source, and was made into the soup base for the first time. Simultaneously, it was available to the general public.

17th to Current:

It has become a well-known food to the Japanese society, and the demand had increased greatly.

Ingredients & Development

What is miso made out of? It is composed of fermented soybean, salt, and Koji. Koji is one of yeast that is similar concept as the yeast for the bread. Additionally, miso can be made from not only soybeans, but also could be made from Rice and Barley as well. For the further information please watch the video from the reference page from our website.

Differences

Miso comes in a variety of forms from white miso, red miso, black miso, and many others. The color of miso is depending on the fermentation time, and the longer the fermentation process, the darker the it will look. Among those different types of miso, white and red miso are the most common used in the Japanese society. White miso is used mostly in the Kansai area, and white miso has shorter fermentation time of 3 months. Conversely, red miso has a longer fermentation time of 3-6 months or longer, and it is mostly used in Kanto area. There is also another common kind of miso, which is called “Awase”, meaning that is a mixture of white & red miso together.

Forms

Through the perfection of miso soup, Japanese manufacturing companies has made it more convenient and easier to the society to enjoy the miso soup. There are two common types: 1) miso paste, 2) instant miso soup.

  1. Miso paste: it normally comes in a paste form, which can be good for soup base, marinating sauce for fish or meat, salad dressing, and dipping sauce. For the miso paste itself, it never goes to spoil, instead the it will keep fermenting.
  2. Instant miso: it has all the ingredients in the package itself such as tofu, seaweed and other garnish. Powder instant miso soup is what you would see at the supermarket the most, but here is another kind called “Freeze Dried miso soup”. This type of miso has more garnish and better taste compared to the powder ones. However the cost is relatively higher, unless you are in Japan, or you will not see these kinds in your local supermarkets.

Make Classic French Onion Soup

Start with 3 or 4 large onions, preferably of the sweet variety. Other types will do, but the sweet ones are my favorites to work with. Slice them thinly, and toss them into a soup pot with some melted butter and olive oil. Why both oil and butter? The butter adds flavor, and the olive oil stops the butter from burning. Next, add a bit of salt, some sprigs of fresh thyme, two or three crushed garlic cloves, and a splash of water, and turn up the heat.

Starting with high heat and a little extra water will help drive the moisture out of the onions. This is the first step to getting them to that beautiful golden brown color that you are aiming for. Until the water is mostly gone you won’t be able to get to the temperature you need to start the camelization process, because evaporation cools them down too much. However, once the onions are reduced in size and there isn’t much liquid around them, you will need to turn down the heat to prevent them from burning. This is really the only tricky part to making French onion soup, and it is better to err on the side of caution and keep the heat low. That way the only bad thing that happens is that it takes longer to cook the onions.

After the onions reach the desired color (darker is sweeter), you will need to deglaze them. This just means adding a liquid to the pot and then scraping off the cooked bits from the bottom of the pot. White wine is the best for this recipe, and what I do is toss a quarter cup of it in and use a wooden spoon to get the dark bits off the bottom. After the wine has been absorbed or evaporated, I repeat the process three times. This infuses a lot of flavor into the onions.

After the deglazing, add the remaining ingredients. First, stir in a tablespoon or so of Dijon mustard, then add in another half cup of white wine. Last, add 2 quarts of beef stock, or if you want a lighter taste add one quart each of beef and chicken stock. Bring the soup up to a simmer and leave it there for about 15 minutes.

If you want to stop at this point, you will have a wonderful soup just the way it is. But if you want to go all-out you can add the baked cheese topping without too much trouble. First, slice some nice French bread (we may as well stay on theme, right?), and some Gruyere cheese. You can use Swiss cheese instead if you like, but Gruyere is the classic choice. When the soup is done simmering, ladle it into oven-proof onion soup bowls that are sitting on a baking sheet. Add a slice of bread to each bowl and top with some cheese. Put everything under the broiler for a minute or so until the cheese is melted and is just starting to get brown on the edges. Be careful! Burning yourself on one of the bowls would be bad enough, but pouring piping hot soup down your front is altogether unpleasant.

Serve the soup with some extra slices of bread. Make sure to put the bowl and the bread on a plate to prevent burns to either fingers or place mats.

Here are the ingredients listed again for convenience:

3 or 4 large onions;
2 or 3 cloves of garlic;
butter and olive oil;
salt;
a bit of water (maybe a quarter cup);
sprigs of fresh thyme;
cup and a half of white wine;
2 tablespoons of Dijon mustard;
2 quarts of beef stock, or 1 quart each of beef and chicken stock;
French bread and Gruyere cheese (optional)

Make a Hearty Vegetable Soup

You can have a stock-making evening when you have cooked a chicken, and take the carcass, a large onion, whole or quartered, a large carrot peeled and halved of quartered, a celery stick or two snapped in half- keep any leaves on the stalk too for added flavour, a bay leaf, 12 black peppercorns and a teaspoon or two of dried mixed herbs. Cover all the ingredients with water, bring to the boil and skim off any scum that rises to the top, then reduce the heat to a simmer and partially cover the pan. Cook the stock for about an hour and a half, allow it to cool and then freeze it for future use. You don’t have to stand over it while it cooks, leave it, relax and simply remember to turn it off at the appropriate time.

Making a vegetable stock is even easier, as you can use vegetable parings and even onion skins which will darken the colour of the liquid. You need carrots and an onion or two and celery and any other vegetable which you have in the kitchen, although the ones I have named will make a good stock on their own. This need about an hour of cooking time only and again all you have to do is turn it off after an hour.

With this hearty vegetable soup you can add oatmeal or pearl barley to thicken it and give it an interesting texture, and you can puree the finished soup if you want a creamier texture. Red lentils can be added too, which will give the soup added protein.

Hearty Winter Vegetable Soup

Ingredients

  • 2 lbs of mixed root vegetables such as parsnips, carrots, swede, salsify
  • 3 or 4 potatoes peeled and cubed
  • 2 leeks, washed thoroughly and sliced
  • 1 large onion roughly chopped
  • 3 cloves garlic finely chopped (optional)
  • 4 sprigs fresh thyme or 2 tsps dried
  • 6 sage leaves or 1 tsp dried sage
  • 1 handful of fresh parley, chopped or 1 tbsp dried
  • 1 bay leaf
  • salt and freshly ground black pepper to taste
  • 2 litres chicken stock
  • olive oil for frying

Method

  • Fry the onion and garlic for a few minutes in the heated oil. Remove from the heat and transfer them to the saucepan you will cook the soup in.
  • Put all the other ingredients in the pan, stir to mix and bring the liquid to the boil.
  • Turn the heat down so that the soup is simmering, partially cover the pan with a lid and cook for 20 minutes to half an hour until the vegetables are tender.
  • Serve while piping hot.

Make Split Pea and Ham Soup

First, you start off with a smoked ham hock. It is important that it be smoked, as it adds a wonderful dimension to the soup. It should also be salted, but if it is not you can simply add salt to your soup. (Another advantage of smoked hocks is that they keep for along time. Smoking was one of the first methods of food preservation, and it works well. If you intend to keep one for a long time, then you can always freeze them).

Chop up one medium onion and one large carrot and add them to a soup pot along with the hock. Add 8 cups of cold water and a healthy pinch or two of rosemary, and bring it all up to a slow boil. Reduce the heat and let this simmer for at least an hour, preferably two. The longer you let it simmer, the more flavor you’ll extract from the hock, and the more tender it will become.

After you are done simmering, remove the hock and let it cool down. Add two cups of split peas to the pot and bring it back up to heat. It will take about half an hour to 45 minutes for the peas to soften. While they are cooking, and once the hock has cooled down enough, cut off any fat and shred the meat from the bone. Chop up the meat and set it aside.

When the peas have softened enough, use a stick blender (also called “immersion blender”) to blend it all. (If you don’t have a stick blender, stop reading immediately and go and buy one, because they are extremely useful.) I prefer to leave some chunks for texture, but it’s not that important.

After blending the soup, add the shredded or chopped ham back in, and let it come up to heat again. it is now ready to serve.

You’ll notice that I didn’t use a lot of exact measurements in this recipe. There are a lot of things you can change in this recipe, but the one thing you should stick to is the four-to-one ratio of water to split peas. Anything more and it will be too runny; anything less, and it won’t be liquid at all. Another piece of advice I should offer is that if you decide to add any other ingredients, make sure they are not acidic like tomatoes or vinegar. Acid makes the skin of the peas tough, and they won’t blend well.

Warming Oxtail Soup

You can use tinned beef consommé for the stock or simply use water and a teaspoon or two of marmite or other yeast extract to give it a beefy flavour. You can also add Worcestershire sauce as long as you are not allergic to fish, as it contains anchovies.

At the end of the coking time you can strain the soup and pour it through a fine sieve, pressing down on the vegetables to extract the water, or of course, just leave them. You can also shred the meat from the bones and return this to the soup and serve. It’s entirely up to you. You can also add a dash of brandy if it it really cold, when you add the wine.

Ingredients

  • 1¼ kg oxtail cut into manageable chunks, trimmed of fat
  • plain flour
  • salt and freshly ground black pepper
  • 4 tbsps olive oil
  • 4 carrots, roughly chopped
  • 1 celery stalk left whole
  • 1 turnip roughly chopped
  • 1 large onion thickly sliced
  • 1 bay leaf slightly torn but intact
  • 1 or 2 sprigs thyme
  • ½ kg tomatoes, peeled and chopped
  • 2 tsps tomato puree
  • 1.2 liters beef stock
  • 300 ml full-bodied red wine
  • handful of flat leaves parsley leaves

Method

  • Coat the oxtail pieces in seasoned flour and shake off the excess, then fry in the olive oil so that all sides are browned.
  • Remove the oxtail from the pan and set aside.
  • Fry the vegetables (but not the celery stalk) over a medium heat for 5 minutes, stirring.
  • Put the oxtail and vegetables into a large pan with the tomatoes and celery stalk, thyme and bay leaf.
  • Put a little stock into the frying pan and scrape off the residue and mix in a little flour and the tomato puree then add a little more stock. Stir well to mix and thicken then add this to the pan containing the oxtail and vegetables.
  • Pour the wine over the mixture and bring the liquid to the boil.
  • Turn the heat down to low and partially cover the pan.
  • Cook for three hours, removing any scum that comes to the top occasionally.
  • Remove the celery stalk and discard.
  • Remove from the heat and garnish with parsley leaves to serve with crusty bread for a heart-warming winter soup.

Black Bean Soup

The black turtle bean has a meaty, dense texture and a flavor very similar to that of mushrooms making it a very popular dish among vegetarians. It is used in most Latin American dishes such as Feijoada of Brazil, Moros con Cristianos of Cuba, Gallo Pinto of Costa Rica and Pabellon Criollo of Venezuela.

Black bean soup is a very healthy dish also as it is low on calories yet high on fiber; it contains low cholesterol and saturated fat plus, diabetic people will find comfort knowing that this dish is tagged as diabetic appropriate. So, if you want to eat healthy and would really like to try out this dish, here is the recipe.

Ingredients;

  • 1 tablespoon of canola oil
  • 1 onion, small, chopped
  • 1 tablespoon chili powder
  • 1 tablespoon ground cumin
  • 2 cans of 15-ounces black bean, rinsed
  • 3 cups of water
  • ½ cup of prepared salsa, can be store bought or homemade
  • ¼ teaspoon salt
  • 1 tablespoon lime juice
  • 4 tablespoons sour cream, preferably reduced fat (optional)
  • 2 tablespoons of fresh cilantro, chopped (optional)

What you need to do;

  • Heat the canola oil in a medium sauce pan on a medium-high heat until the sauce pan is hot, but not smoking. Then, add chopped onions and cook them until translucent for about 2-3 minutes.
  • Add chili powder and cumin and keep on cooking for about 1 more minute.
  • Add the beans, salsa, water and salt. Bring to a boil then reduce heat and then simmer for about 10 minutes.
  • Next, remove from heat and add lime juice then stir.
  • Pour half of the mixture into a blender and begin to puree. After attaining a soft creamy texture, pour back to the remaining grainy mixture and serve with sour cream and/or cilantro if desired.