Soups and stews

Soups are great to prepare, to warm and to appeal to most of the family. And lots of healthy vegetables are used!

Unless otherwise stated, these recipes are calculated for four servings.

Cauliflower Soup

Ingredients: 1/3 to 1/2 head cauliflower (about 250 g) - 1 potato (100 g) - 3 stalks of parsley - 1 small garlic clove - olive oil - 1 tbsp Parmesan - 1 tbsp lemon juice - salt - pepper.

Preparation: Divide the cauliflower into florets and wash. Boil 300 ml of water. Add 1 strong pinch of salt and the cauliflower. Peel the potato and rub it. Cook everything gently in about 10 minutes. Inbetween 3 stems Wash parsley and shake dry, peel off the leaves. Peel the garlic clove and chop both together very finely. Stir in 1 tbsp olive oil and 1 tbsp grated Parmesan cheese. Take 3-4 cauliflower florets out of the soup, finely puree the remainder and season with 1 tablespoon of lemon juice and salt and pepper. Garnish the soup with the remaining florets and the parsley mixture.

Vegetable stew

Ingredients: 1 kg of fresh broad beans - 1 bundle of savory - 500 g predominantly firming potatoes - 250 g of carrots - 350 g wide green beans - 3 sour apples - 250 g cooked ham - 1 tbsp white wine vinegar - salt - pepper - sugar.

Preparation: Peel, wash and drain fresh, thick beans. Put in a pot with 1 1/4 l of water. Wash 4 sprigs of savory, pick off the tops and remove. Tie the remaining stems with kitchen string and place in the broth. Wash and peel potatoes and carrots and cut into pieces. Add to the beans, season with salt and pepper and cover everything over medium heat for 15 minutes. Wash and clean broad green beans and cut diagonally into 1 cm wide strips. Add to the soup and leave to open for another 15 minutes. Wash apples, peel and quarter. Cut out the core casings. Chop the cooked ham and add to the stew, cook for another 15 minutes. Remove the savory. Season the stew with salt, pepper, 1 tbsp white wine vinegar and 1 tsp sugar.

Pea soup

Ingredients for two servings: 3 spring onions - 1 parsley root - 4 teaspoons rapeseed oil - 250 g young frozen peas - 600 ml vegetable stock - 4 tablespoons white wine (cook well or replace with lemon juice ) - 50 g sour cream - 1 slice Vollkormbrot - salt - pepper - 8 lemon balm leaves.

Preparation: Clean spring onions, wash, cut into thin rings.Peel the parsley root, dice small. Heat 2 teaspoon rapeseed oil in a medium saucepan. Fry the spring onions and parsley root cube for 2 minutes while stirring. Add TK peas, simmer for 1 minute. Add vegetable stock and 4 tablespoons of white wine - alternatively 1 tablespoon of lemon juice - bring to the boil, cover and cook over low heat for 15 minutes. Cook gently. Puree the vegetables with the blender. Stir in 50 g sour cream, season the soup with salt and pepper. Cut a slice of wholegrain bread into small cubes, heat 2 teaspoons of oil in a small pan, and toast the bread cubes until crispy at medium heat while stirring. Wash 6-8 lemon balm leaves, pat dry, chop coarsely. Serve the soup with bread cubes and lemon balm.

Tip: Read our expert advice on cooking with alcohol during pregnancy.

Pumpkin and Tomato Crème Soup

Ingredients: 400 g pumpkin - 300 g tomatoes - 1 tablespoon oil - 1 onion - 3 cloves of garlic - 1/2 tsp basil - 1/2 teaspoon oregano - 1 / 4 tsp coriander - nutmeg - 4 fresh mint leaves - 2-3 tsp instant vegetable stock - 100 ml buttermilk - 1/2 tbsp parsley - 1/2 tbsp chives.

Preparation: Heat 1 tbsp of oil in a saucepan, sauté the finely chopped onion and finely chopped garlic cloves for 8-10 minutes. Add cubed pumpkin and peeled, chopped tomatoes to the onion cubes, sauté briefly. Add basil, oregano, cilantro, 1 pinch of fresh grated nutmeg, 4 slices of fresh mint, instant vegetable stock and 300 ml of water, cover with salt and cook gently for 25 minutes. The pumpkin should be soft, but still have bite. Puree the soup with 100 ml buttermilk in a blender and heat again (do not bring to a boil). Stir finely chopped parsley and finely chopped chives.

Root vegetable stew

Ingredients: 400 g potatoes - 300 g carrots - 300 g parsley roots - 1 large parsnip - 1 onion - 1 to 2 cloves of garlic - approx. 1 1/2 l vegetable broth - 1 to 2 bay leaves - 2 to 3 sprigs of thyme - 2 to 3 sprigs of marjoram - 3 tablespoons sunflower seeds - 1 bunch of chives - salt - pepper - nutmeg.

Preparation: Peel and chop potatoes, carrots, parsley roots and parsnips and cut into chunks. Peel the onion and 1-2 cloves of garlic, dice and fry in the oil. Add the vegetables, simmer briefly, then fill with vegetable stock. Add the bay leaves, thyme and marjoram (or 1 teaspoon of dried herbs). Boil and cook over low heat for 15-20 minutes. Roast sunflower seeds in a frying pan without fat light brown. Remove laurel and herbs from the soup. Remove 2 ladles of soup and puree, add again. Possibly. Add a little more broth. Season with salt, pepper and nutmeg. Wash chives, dry and cut into small rolls.Sprinkle with the sunflower seeds on the soup.

Potato soup with rocket

Ingredients for two servings: 30 g pine nuts - 200 g potatoes - 300 ml poultry broth - 1/2 bunch rocket - 1 clove garlic - 1 tbsp olive oil - iodine salt - pepper - nutmeg ,

Preparation: Roast pine nuts in a non-fat pan to light brown. Wash potatoes, peel, cut into small cubes. Heat the chicken stock and cook the potatoes for 15 minutes. Wash the rocket and spin dry. Remove hard stems, chop the leaves roughly. Remove garlic clove and squeeze. Mash the potatoes with stock, half of the rocket, the garlic and 1 tablespoon of olive oil in a blender. Season the soup with iodine salt, pepper and nutmeg. The remaining Rauke undergo and serve immediately.

Savoy cabbage soup

Ingredients: 1/4 Savoy cabbage (300g) - 2 to 3 ladles of milk - 1 tbsp butter - 1 tbsp whole wheat flour - 1/4 l milk - 1 to 2 tbsp cream - Salt - nutmeg.

Preparation: Cut savoy cabbage into strips, wash and boil in boiling salted water for 5-10 minutes. Then pour into a sieve, quench with cold water and puree with 2-3 tablespoons of milk. Heat 1 tbsp of butter in a saucepan, stir in 1 tbsp of whole wheat flour with a whisk and sauté. Douse with cooking water or hot water, stir until smooth and bring to a boil. Then add 1/4 liter of milk and then the savoy cabbage puree. Bring to a boil and season with 1-2 tablespoons of cream, salt and nutmeg.

Lentil Soup

Ingredients: 100 g red lentils - 100 g yellow lentils - 1 tsp turmeric - 1 tsp salt - 1 carrot - 1 stalk Coriander green (alternatively parsley) - 1 tbsp ghee (Indian fat similar to clarified butter) - 2 tablespoons lemon juice - 1/2 teaspoon black pepper

Preparation: Place both types of lentils in a sieve and wash thoroughly. Put the lentils in a saucepan with 1 liter of water. Add turmeric and salt. Bring the lentils to a boil and cook on medium heat for 15-20 minutes. Meanwhile, wash the carrot, peel it and finely grate it. Wash the coriander greens and shake dry, peel off the leaves and finely chop. Melt the ghee in a pan. Add grated carrot and chopped coriander greens and fry for 1/2 min. Over high heat. Stir the carrot mixture under the lentils. Before serving, add the lemon juice and sprinkle the lentil soup with the pepper.

Corn Cream Soup

Ingredients: Salt - 4 corncobs (about 200 g each) - 1 large onion - 2 tbsp butter - 2 tbsp flour - 400 ml milk - 150 g crème fraîche - 1 red Pepper - Pepper - rosy paprika powder - 1 box of cress

Preparation: Boil 1 liter of salted water, cook the corncobs in it for 5 minutes, then remove (pick up water!) And quench. Cut the grains off the flasks. Set 125 g of it aside. Peel the onion and chop finely. Heat the butter and sauté the onion cubes and corn for 3 minutes.Dust the flour and sauté. Top up with 600 ml of corn cooking water and the milk, cook for 10 minutes over medium heat. Puree the soup and pass through a sieve. Boil the soup with the crème fraîche again. Wash the pepper, clean, dice and add to the rest of the corn. Cook everything for 10 minutes, season with salt, pepper and paprika. Cut the cress off the bed and sprinkle on top.

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