Here are a couple of soups... you can alter a little to suit your digestive needs... but very healthy, tasty and balanced meals...
Mediterranean Fish Soup
½ teaspoon saffron threads
3 tsp olive oil
2 large onions, thinly sliced
1 leek, white part only, chopped
4 cloves garlic, finely chopped
1 bay leaf, torn
½ tsp dried marjoram
1 tsp grated orange rind
1 red capsicum, cut into chunks
500 gm tomatoes, chopped
125 ml crushed tomatoes
2 cups fish or vegetable stock
2 tbsp tomato paste
2 tsp brown sugar
500 gm firm white fish, cut into bite size pieces
3 tbsp chopped fresh parsley
Method:
1. Soak the saffron in 2 tbsp boiling water; set aside. Heat the oil in a large heavy-based pan
over low heat. Add the onion, leek, garlic, bay leaf and marjoram. Cover and cook for 10
minutes, shaking the pan occasionally, until the onion is soft. Add the rind, capsicum and
tomato, cover and cook for 10 minutes.
2. Stir in the crushed tomatoes, stock, tomato paste, sugar and saffron (with liquid). Bring to
the boil and then simmer, uncovered for 15 minutes.
3. Add the fish to the soup, cover and cook for 8 minutes, or until tender. Season and add the
parsley.
Bacon and Bean Soup
Ingredients:
1 Litre chicken stock
2 tbsp extra virgin olive oil
1 X 440g tin of crushed tomatoes
1 X 440g tin of 4 bean mix
4 rashers of lean bacon (cut all the fat off or use Weight watchers bacon and use 8 rashers)
1 medium Spanish onion finely chopped
1 large carrot chopped in small pieces
2 sticks of celery sliced
1 corn on the cob – sliced
3 medium washed potatoes
1 good handful of Parsley chopped finely
1/8th of a cabbage sliced – not too fine.
Sea salt
Cracked pepper
Chilli flakes (optional)
Method:
1. Stir-fry the onion in olive oil until translucent
2. Add the Bacon and stir until slightly browned
3. Add all the veggies except the tomatoes, 4 bean mix, cabbage and parsley and stir for a few
minutes.
4. Add the stock, tin of tomatoes and 4 bean mix, cracked pepper and sea salt.
5. Bring to boil and simmer on low heat covered for 20 mins or until veggies are softened.
6. Turn off the heat and add the cabbage and parsley. Chilli to taste.
