lunch or supper.
Soup can be frozen in single portions for use as a light meal at work or at school. Hot soup can be taken in a vacuum flask if it is impossible to heat it at the workplace or school.
Soup
| Name of recipe | Free of:W = Wheat; G = Gluten; Ma = Maize; E = Egg;Mi = Milk; L = Lactose; So = Soya;C+P= Colourants and preservatives | |||||||
| W | G | Ma | E | Mi | L | So | C+P | |
| Sweetcorn soup | • | • | • | (•) | (•) | (•) | • | |
| Potato and sweetcorn soup | • | • | • | (•) | (•) | (•) | • | |
| Bean soup | • | • | (•) | • | • | • | ||
| Split-pea soup | • | • | • | • | • | • | • | • |
| Lentil soup | • | • | (•) | • | • | • | • | • |
| Savoury carrot and potato soup | • | • | • | • | • | • | • | • |
| Cauliflower soup | • | • | • | • | • | • | • | • |
| Vegetable soup | • | • | • | • | • | • | • | • |
| Butternut soup | • | • | (•) | • | (•) | (•) | • | • |
Sweetcorn soup
MAKES 1,2 LITRES
| Free of: | W | G | Ma | E | Mi | L | So | C+P |
| • | • | • | (•) | (•) | (•) | • |
| Nutritional analysis per portion (± 300 ml): | |||
| 738 kJ | 26,9 g CHO | 4,8 g protein | 4,4 g fat |
| 1,2 g MUFA | 1,5 g PUFA | 1,7 g SF | 2,0 g fibre |
20 ml butter or margarine
1 medium onion, peeled and chopped (100 g)
25 ml cornflour
415 g can KOO Cream Style Sweetcorn
300 ml low-fat milk
500 ml boiling water
10 ml Ina Paarman’s Chicken Flavour Stock Powder
25 ml dried parsley
pepper, to taste
salt, to taste
1.Melt the butter or margarine, add the onion and stir-fry until translucent.
2.Mix together the cornflour, sweetcorn and milk and add to the fried onion. Mix the boiling water and chicken stock together. Stir the stock and parsley into the sweetcorn mixture. Bring to the boil and simmer for 3-5 minutes, stirring continuously to prevent burning. Season to taste with pepper and salt. Serve the soup hot.
Will it keep?
This soup can be refrigerated for up to 24 hours. Freezing is not recommended.
| MENU IDEA•Sweetcorn soup•Bread or crackers of your choice•Grated cheese or biltong, according to tolerance |
| SUGGESTIONS AND VARIATIONS•Replace the milk with low-fat soya milk, then the dish is milk and lactose free but not soya free.•Replace the milk with reduced-fat coconut milk, then the dish is milk and lactose free. |
Potato and sweetcorn soup
MAKES 1,25 LITRES
| Free of: | W | G | Ma | E | Mi | L | So | C+P |
| • | • | • | (•) | (•) | (•) | • |
| Nutritional analysis per portion (± 250 ml): | |||
| 793 kJ | 34,1 g CHO | 5,5 g protein | 1,9 g fat |
| 0,5 g MUFA | 0,2 g PUFA | 1,2 g SF | 3,0 g fibre |
500 g potatoes, peeled and quartered
2 celery stalks with leaves, rinsed and chopped (± 25 g)
1 small onion, peeled and chopped (50 g)
500 ml boiling water
5 ml salt
415 g can KOO Cream Style Sweetcorn
375 ml low-fat milk
chopped parsley, to taste
1.Place the potatoes, celery, onion, boiling water and salt in a saucepan. Bring to the boil, reduce the temperature and simmer with a lid for 15-20 minutes, or until the potatoes are tender and cooked.
2.Mash the potatoes, stir in the sweetcorn and milk and bring the soup to the boil. Stir and boil for 2 minutes.
3.Stir the chopped parsley into the soup and serve piping hot.
Will it keep?
This soup can be refrigerated for up to 24 hours. Freezing is not recommended.
| MENU IDEA•Potato and sweetcorn soup•Bread or crackers of your choice•Grated cheese or biltong, according to tolerance and choice |
| SUGGESTIONS AND VARIATIONS•Replace the milk with low-fat soya milk, then the dish will be milk and lactose free but not soya free.•Replace the milk with reduced-fat coconut milk, then the dish will be milk and lactose free. |
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