Eat Well
Winter warmers

When the days get chilly, a serving of soup is just the thing to warm you up. It’s also a great way to eat more vegetables, which are important sources of essential vitamins and minerals, not to mention fibre. Here are two hearty, tasty winter soups that are easy to make and nutritious to boot!

Chicken and vegetable soup (serves 4)

Ingredients
1 large brown onion, chopped
1 stick celery, chopped
1 large carrot, diced
1 large zucchini, diced
4 organic chicken thighs, boned, skinned and cubed
3 cloves garlic, crushed
400 g can of tomatoes
4 cups vegetable or chicken stock, salt reduced
1 cup green peas
2 cups baby spinach leaves
1 tablespoon chopped fresh parsley

Method
In a lightly oiled large saucepan, cook the onion, celery, carrot and zucchini for 5 minutes or until onion is soft. Add the chicken and garlic and cook for 5 minutes, or until chicken is opaque. Add the tomato, stock and peas, then bring to the boil. Reduce heat, then cover and leave to simmer for 15-20 minutes. Remove from heat and stir in spinach leaves until wilted. Serve with chopped parsley sprinkled on top and sourdough bread to the side.

Roasted pumpkin and garlic soup (serves 4)

Ingredients
1 kg pumpkin, peeled and cubed
6 cloves garlic (unpeeled)
1 large brown onion, chopped
1 stick of celery, chopped
1 large carrot, diced
1 teaspoon cumin
4 cups chicken or vegetable stock (salt reduced) or water
1 tablespoon chopped fresh chives

Method
Roast pumpkin and garlic on a lightly oiled oven tray, for about 30 minutes at 180°C, until pumpkin is soft but not brown. Meanwhile, in a lightly oil large saucepan fry the onion, celery, carrot and cumin for 5 minutes, or until onion is soft. Add chicken stock and bring to boil, then leave to simmer for 20 minutes. Add roast pumpkin, then remove saucepan from heat. Once cooled, add garlic, then puree soup in a food blender until smooth. Gently reheat and serve with chives sprinkled on top, and sourdough bread or rye crispbread to the side.