Savoy Cabbage & Swede Soup

Healthy Recipes

Serves: 6-8
Prep & Cooking Time: 75 mins (*Dependant upon skill & the number of kitchen helpers!)

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, protein, fibre, calcium, iron, potassium, magnesium, no added sugars  (per serving) is low in add salt and and fats! 

This soup is perfect for those that love autumnal/winter veggies; it’s also oh so creamy and absolutely delicious! Vary the vegetables, herbs and legumes if desired, put try not to miss out on some naturally sweet and tasty swede!

Quick Foodie Facts:

  • A portion of vegetables is 80 grams, so depending on how many servings you decide to have, be prepared to get approximately 2-3 of your 5-A-Day!
  •  A swede is also known as a rutabaga or ‘neeps’ and is similar to a turnip.
  • Haricot beans are also referred to as ‘navy’ beans!

 

 

Per serving (based on 8 servings), this soup provides approx:

125Kcal, 5.1g Protein, 0.56g Fat, 0.11g S/fat, 6.4g Fibre, 0.82g Salt, 1.3mg Iron /Serving

 

Ingredients:

+++++++++++++++++++++++++400g     Savoy cabbage
+++++++++++++++++++++++++900g     Swede
+++++++++++++++++++++++++2L          Vegetable stock (low-sodium/DF/GF)
+++++++++++++++++++++++++500ml  Water
+++++++++++++++++++++++++180g      Carrots
+++++++++++++++++++++++++240g      Baking potato
+++++++++++++++++++++++++160g      White onion
+++++++++++++++++++++++++4g          Garlic clove
+++++++++++++++++++++++++5g          Fresh thyme
+++++++++++++++++++++++++10g        Fresh parsley
+++++++++++++++++++++++++200g     Tinned haricot beans (in unsalted water)
+++++++++++++++++++++++++1             Bay leaf
+++++++++++++++++++++++++              Ground black pepper

 

Directions:

Chop the cabbage into half, remove the stem and then chop it into fine slices. Place it into a large bowl. Fill with cold water and allow it to soak. Drain in a colander.

NB: Alternatively just rinse it in a large colander; we find this method easier!

 

Wash, trim the ends, peel and dice the swede.

 

Meanwhile, place a large, non-stick saucepan or ‘stock pot’ over a medium-high heat. Add the stock and water. Stir together. Cover with a lid. Bring to the boil.

 

In the meantime, finish preparing the veggies. Wash, trim the ends, peel and then chop the carrot into halves. Wash and dice the potato. Peel and dice the onion. Peel and crush the garlic. Wash, dry and roughly chop the thyme and parsley. Drain and rinse the beans.

 

NB: Fresh herbs such as thyme and rosemary are more ‘robust’ so they can be added at the being of the recipe…. while herbs such as parsley, coriander and basil should be added towards the end. Alternatively, if you want the herbs to remain fresh and bright, add them at the end.

  • Place the cabbage, swede, carrot, potato, onion, garlic, thyme and bay leaf into the saucepan of boiling stock. Season it with some black pepper to taste. Stir together. Bring back to the boil. Reduce to a simmer. Cover with a lid. Allow it to cook for 20 mins or until the vegetables are tender.
  • Remove from the heat. Add the parsley. Season it with black pepper to taste. Stir through. Allow it to cool slightly. Tip: Don’t forget to remove the bay leaf and discard!

 

Notes: We had to purée our soup in three batches. NB: All of our soup went into this plastic tub for more nutritious lunches this week! 🙂

  •  Transfer the soup into a blender or food processor. Blend until smooth. Tip: Alternatively you can use a hand-held stick blender in the saucepan and purée the soup.
  •  Add the beans into another large saucepan or resealable container (if applicable) or into your pot of puréed soup (if using a hand-held stick blender) .
  • Transfer the puréed soup into the saucepan or resealable container (if applicable). Mix together. Repeat until all of the soup is puréed. Place the saucepan back over a medium-low heat (if applicable) and reheat.

 

 

Serve warm. Ladle the soup into a serving bowl. Garnish with some herbs, croutons or seeds if desired.

We used dried chives, sweet paprika, pumpkin seeds and served it with a slice of multi-grain toast. 🙂

 

Enjoy!

 

Refrigerate any leftovers in a resealable container and consume within 3-5 days. Alternatively, freeze portions in small/resealable containers. Defrost and reheat; best consumed within 1-2 months.

 

 

If preferred… 

  • Add some unsweetened & fortified almond or soya milk for additional nutrients and an even ‘creamier’ taste.
  • Additionally, swap some of the stock for DF milk or plain water to reduce the salt content  and/or add more herbs/spices or ground black pepper instead.
  • Use fresh or frozen herbs and/or vegetables and dried beans instead of tinned.
  • Use spices rather than herbs.
  • A bit of nutritional yeast for a ‘nutty/cheesy’ element and a GF bread roll or some multi-grain toast would also not go a miss.If your diet permits, serve with some low-fat grated cheese.
  • Serve with a dollop of plain soya yoghurt.
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