Organic Chicken & Sweet Corn Soup

an easy, nutritious soup you can make in an hour, in any season 

what you need:

500g organic chicken thigh fillets
1 litre water
500ml chicken stock
1 large onion diced
2 cloves garlic crushed, finely grated or chopped
2 stalks of celery finely sliced
2 corn cobs, remove kernels from cob
1 x 400g canned cannellini beans drained and rinsed
1 x 440g canned of creamed corn
2 shallots


what to do:

Place chicken thighs in a large pot, cover with 1 litre of water.
Bring to the boil with the lid on, then remove lid
and turn down to simmer for 15mins
Remove chicken from pot to rest on a plate,
cover with lid to avoid drying out
Add chicken stock, diced onion, finely chopped garlic
to cooking liquid remaining in pot.
Simmer to reduce the liquid for a further 30mins
Add can of creamed corn, cannellini beans, fresh corn kernels,
and finely sliced celery. Simmer a further 10mins
Finely chop chicken meat and add to soup
Serve sprinkled with finely sliced shallot & fresh ground black pepper.

©Jane Grover 2004  janeCooks The Healthy Lunch Box Cooking Class 2010


Leek Soup with Parmesan Potato Dumplings

Ingredients

  • 50g butter
  • 1 medium brown onion, chopped coarsely
  • 2 cloves garlic, quartered
  • 3 large leeks, sliced thinly
  • 2 large potatoes, chopped coarsely
  • 3 cups vegetable stock
  • 1.5 litres water
  • ½ cup cream
  • 1 tablespoon finely chopped fresh garlic chives
  • Parmesan potato dumplings
  • 2 medium potatoes, chopped coarsely
  • 20g butter
  • 2 tablespoons sour cream
  • ¼ cup finely grated parmesan cheese
  • 2 tablespoons finely chopped fresh garlic chives
  • 1 cup self raising flour
  • 1 egg, beaten lightly

Method

  • Melt butter in large saucepan, cook onion, garlic and leek, stirring until leek softens
  • Add potato, stock and the water, bring to the boil, reduce heat, simmer covered for 25 minutes
  • Blend or process soup mixture, in batches, until smooth
  • Return soup to clean pan, stir over heat until hot, drop rounded tablespoons of dumpling mixture into soup, simmer, uncovered about 10 minutes or until dumplings are cooked through, stirring occasionally to turn dumplings. Stir in cream and chives.

Dumplings

  • Boil, steam or microwave potato until tender, drain. Mash potato, butter and sour cream in medium bowl until smooth. Add remaining ingredients, mix well

Serves 6

©Peta Stambolis 2004


Potato, Leek And Roasted Garlic Soup

Ingredients

  • 1kg Nicola Potatoes
  • 1Head Garlic
  • 1 Leek
  • 1 Brown Onion
  • 2 Litres Water
  • Salt/Pepper
  • 1 Jar Barambah Cream
  • 1 Sprig Rosemary

Method

  • Roast Garlic, skin and all until soft.
  • Sautee onion and leek in a large pot.
  • Add Chopped Potatoes, rosemary and 2 litres of water.
  • Bring to the boil and simmer until potatoes are soft.
  • Squeeze roasted garlic out of the skin and add to pot.
  • Blend all ingredients together and season with salt and pepper add cream and serve.

©Peta Stambolis 2004


Chunky Vegetable and Chick Pea Soup

Ingredients

  • 2 med Carrots
  • 1 Brown onion
  • 2 cloves garlic
  • 2 med zucchini
  • 1 red capsicum
  • 1 can chick peas or 200g dried chick pea (soaked over night and boiled until soft)
  • 2 med tomatoes
  • 2 potatoes
  • ½ tspoon tumeric
  • ½ tspoon ground coriander
  • ½ tspoon fennel seeds
  • 1 can whole peeled tomatoes
  • 3ltr of vegetable or chicken stock or water

Method

  • Cut onion and garlic into fine dice and sauté in olive oil.
  • When cooked add dried spices stir quickly so it doesn’t burn on bottom of pot.
  • Add cubed carrots, potato, and capsicum and sauté quickly.
  • Add liquid to pot and bring to the boil, reduce heat and simmer for 20 minutes.
  • Add zucchini and diced tomatoes – fresh and canned to pot and cook for a further 20 minutes.
  • When vegetables are cooked add washed chickpeas and season well.

Serve in a deep bowl with crusty bread a drizzle of olive oil and cracked black pepper. Enjoy!

©Peta Stambolis 2004


The Old Famous Pumpkin Soup

Ingredients

  • 2kg butternut pumpkin
  • 2 brown onions
  • 100g garlic
  • 3 bay leaves
  • 1 jar barambah cream
  • 2 vegetable broth

Method

  • Peel, deseed & chop pumpkin.
  • Chop onion and garlic and sauté in pot with bay leaf.
  • Add pumpkin to the pot
  • Cover with vegetable broth and jar of cream
  • Bring to the boil and simmer until pumpkin is soft.
  • Season with salt and pepper.
  • Using a stick blender, blend content of pot.
  • Re season if needed.
  • Reduce liquid further if consistency is too thin.

©Peta Stambolis 2004


Chicken, Snow Pea and Bok Choy Soup

Ingredients

  • 1 chicken broth
  • 1 Bok choi
  • 200g snow peas
  • 100g Ginger
  • 1 bun Coriander
  • 50g garlic
  • 1 stalk lemon grass
  • 1 lime
  • 1 pkt Udon Noodles

Method

  • Follow cooking instructions on packet of Udon Noodles.
  • Peel ginger and garlic. Pick leaves off coriander, and put to the side with Bok choi and snow peas.
  • To prepare Bok choi cut off very end and disregard, cut so that each bok choi leaf is separate. String snow peas and slice in half.
  • Roughly chop ginger, garlic and stem from coriander. With the back of your knife bash lemon grass to release the inner core.
  • Place ginger, garlic, coriander stem and lemongrass into a medium sized pot with the all of the chicken broth and 500mls water.
  • Bring to the boil and then let simmer for 20 minutes so that all of the flavours infuse.
  • Strain liquid to take out all solids. Return to heat and add cooked udon noodles, bok choi and snow peas.  Season if needed with a dash a soy and place coriander leaves on top to serve.

©Peta Stambolis 2004


Jerusalem Artichoke Soup

Ingredients

  • 1 Onion, diced
  • 2 cloves garlic, crushed
  • 5 sprigs of thyme
  • 5 sprigs of oregano
  • 10 Jerusalem artichokes (scrubbed and chopped roughly)
  • 1 leek (wash and sliced)
  • 2 celery sticks sliced
  • 700g potatoes (peeled and chopped roughly)
  • 2 litre vegetable stock
  • 30 mls olive oil

Method

  • Sauté onion in olive oil until translucent.
  • Add garlic, stir for a few minutes.
  • Add Artichokes, leek, celery and potato.
  • Cover with vegetable stock and simmer for 1 hour.
  • Blend in a food processor and strain.

Serves 6 Make 1.5 litres

©Peta Stambolis 2004


Minestrone Soup

Ingredients

  • 1 brown onion
  • 1 large carrot     
  • 2 large desire potatoes    
  • 1 red capsicum    
  • 1 medium zucchini     
  • 1 eggplant     
  • 100g garlic finely chopped   
  • 1 bch curly leaf parsley
  • 1 x 690ml jar tomato puree
  • 1 tin whole peeled tomatoes
  • 1/3 pkt spaghetti
  • 1-can cannelloni beans
  • 200g Semi Hard Sheep Cheese
  • 2500ml water
  • salt/pepper to taste
  • *A little secret – have all of your ingredients cut and ready before you start*

Method

  • Dice all vegetables into 1cm cubes.
  • Wash and drain cannelloni.
  • Heat olive oil in a medium to large size pot, sauté onion and garlic in pot.
  • Add the diced eggplant, zucchini, capsicum & potato.
  • Pour in the tomato puree and tin of whole peeled tomato.  Stir well.
  • Add 2000ml of water and cover.  Bring to the boil stirring occasionally. 
  • Boil for 10 minutes.
  • Break up the spaghetti into small pieces and add to the soup. Stirring occasionally so that pasta will not stick to the bottom of the pot.
  • When the potatoes or soft and pasta is cooked, add the other 500mls water & the        cannelloni beans.
  • Season with salt and pepper & bring back to the boil.
  • Add the chopped parsley, serve & enjoy!
  • N.B. Grated sheep’s milk hard cheese on top of this soup adds a beautiful richness.

This soup is even better the next day (If you find it is too thick the next day simply add more water and seasoning.). Serves 4- 6 people

©Peta Stambolis 2004


Mushroom and Spinach Soup with Garlic and Parsley Croutons

Ingredients

  • 500g Button Mushrooms
  • 1 bunch English Spinach
  • 3 Clove Garlic
  • ¼ bunch Cont Parsley
  • 1 jar Cream
  • 1litre Vegetable Stock
  • 500mls Water
  • Olive Oil
  • Salt/pepper
  • 1 Brown Onion

Method

  • Chop onion and garlic into smallish pieces and sauté in oil.
  • Roughly chop mushrooms and add to pot.
  • Pour cream, stock and water into pot and cover.
  • Bring to the boil and then reduce heat simmer for 45 minutes.
  • Take off heat and add washed spinach. Puree and season with salt and pepper.
  • Slice crusty bread and rub with garlic. Sprinkle with olive oil and chopped parsley.
  • Toast and serve crouton in the soup.

Enjoy!!!!!!

©Peta Stambolis 2004


Peppers Stuffed w/ Ricotta & Spinach

Ingredients

  • 2  Peppers
  • 1 Bunch Silver beet
  • 1 Tub Ricotta
  • 1 Brown Onion
  • 100g Garlic
  • 4 Spring Thyme
  • 200g Aborio Rice
  • 500mls Vegetable stock
  • 100g Grated Cheddar cheese

Method

  • Risotto
  • Bring stock to the boil.
  • Sauté ½ brown onion and half garlic in olive oil until transparent, not coloured.
  • Add Aborio rice and coat with oil.
  • Add 200mls of boiling liquid to the rice and stir on high heat.
  • When most of the liquid has been absorbed add another 200mls of stock and turn to medium heat.
  • Stir so that rice doesn’t catch on the bottom of pot.
  • Test to see if rice is cooked. If the rice is still crunchy in the centre add more hot liquid.
  • Stir through 50g butter and season.  Remove from heat.
  • Spinach and Ricotta Mix
  • Remove stalk from the leaves of the spinach.
  • In boiling water quickly blanch spinach leaves and refresh under cold water immediately.
  • Roughly chop the spinach.
  • Sauté remanding onion, garlic and thyme leaves in fry pan and add to the spinach in a bowl. Mix through the ricotta and risotto.
  • Season with salt and pepper
  • Slice peppers in half and fill each half with the ricotta, risotto mixture, Sprinkle with cheddar cheese and bake in medium oven for 20-25 minutes.
  • N.B. This can be prepared before friends arrive and cooked later. Enjoy

©Peta Stambolis 2004


Pumpkin and Red Capsicum Soup with Chilli

Ingredients

  • Olive Oil
  • 1 Brown Onion
  • 2 Cloves Garlic
  • 2 Large Red Capsicums
  • 1 tsp Dried Chilli flakes
  • Salt/Pepper
  • 1 Small Butternut Pumpkin
  • 1 litre Vegetable Stock or Water

Method

  • Heat oil in pan.
  • Sautee Onions and garlic until golden.
  • Finely slice capsicum and add to pot. Continue cooking for a further 5 minutes.
  • Add chilli, salt and pepper and stir.
  • Peel pumpkin and remove seeds.
  • Cut into pieces 4cm Square.
  • Add to pot and stir to coat well.
  • Add enough stock or water to cover the vegetables.
  • Bring to the boil, and then reduce heat to a simmer.
  • Cook until pumpkin is tender. About 30 minutes
  • Puree the soup or leave it chunky.
  • Check seasoning.

Enjoy!!!

©Peta Stambolis 2004


Red Lentil, Carrot and Roasted Tomato Soup

Ingredients

  • 1 pkt Red Lentils
  • 3 Medium Carrots
  • 2 Brown Onions
  • 2 Gloves Garlic
  • 1 Vegetable Broth
  • 1.5ltr Water
  • 4 Tomatoes
  • Salt/pepper

Method

  • Cut tomatoes in half and roast in oven at 180 for 25 minutes.
  • Sautee chopped onion and garlic in a deep pot.
  • Add the lentils to the pot and cover with vegetable stock.
  • Peel and cut carrots into chunk size pieces.
  • Add carrots to the pot with the 1.5ltr water.
  • Cover pot with lid and let simmer for 45mins.
  • Add extra water if needed.
  • When carrots are soft and lentils are soft, add roasted tomatoes and season with salt and pepper.
  • Blend all ingredients together with a stick blender or food processor.
  • Re adjust seasoning if needed.
  • This should be served as a thick soup but if it is too thick for your liking just add more water and re adjust the seasoning.

Enjoy!!!!

©Peta Stambolis 2004


Potato, Leek and Rosemary Soup

Ingredients

  • 1kg Potatoes
  • 2 cloves garlic
  • 2 sprigs Rosemary
  • 2 large leeks
  • 1 brown onion
  • 2 litre of water or stock

Method

  • Peel potatoes and roughly chop.
  • Finely slice onion, garlic and leek,
  • Sauté in olive oil add potato and rosemary,
  • Add 2 litre of water or stock and bring to the boil. Simmer until potato is soft,
  • Take sprigs of rosemary out of the pot and blend all ingredients together.
  • Season with lots of salt and pepper

Serve with a dash of cream.

©Peta Stambolis 2004