Page 51 - Mancave Sept 2021.cdr

Spicy Red Lentil and Vegetable Soup Hearty Bean Soup
Serves 6 - 8 Serves 8

Ingredients Ingredients

1 tbsp (15 ml) sunflower oil 1 cup (250 ml) dried sugar beans
2 large onions, chopped 1 tbsp (15 ml) sunflower oil
2 cm piece fresh ginger, grated 2 carrots, chopped
1 tbsp (15 ml) ground coriander 1 onion, chopped
4 tsp (20 ml) ground cumin 1 clove of garlic, finely chopped
2 tsp (10 ml) curry powder or to taste 8 cups (2 litres) Homemade stock or water with 3
8 cups (2 litres) water tbsp dried mixed herbs
1 cup (250 ml) uncooked red lentils 1 tbsp (15 ml) dried mixed herbs
3 carrots, coarsely grated 1 cup (250 ml) uncooked brown lentils
2 potatoes, peeled and grated 4 tomatoes, chopped
Butternut Soup 2 tomatoes, peeled and chopped 1 tbsp (15 ml) tomato paste Chicken & Barely Soup
Serves 6 1 tbsp (15 ml) chopped fresh mint 2 cups (500 ml) thinly sliced cabbage or spinach Serves 2 - 4
1 tbsp (15 ml) chopped fresh parsley or coriander ¼ cup (60 ml) chopped fresh parsley
Ingredients ½ tsp (2,5 ml) salt 2 tsp (10 ml) sugar Ingredients
lemon juice and black pepper to taste ½ tsp (2,5 ml) salt
1 large (1 kg) butternut, peeled and chopped lemon juice and black pepper to taste 4 tsp (20 ml) olive or canola oil
2 large potatoes, peeled and chopped Method 3 chicken breasts on the bone, halved or quartered,
2 onions, chopped Method skin and fat removed
1 Granny Smith apple, chopped Heat oil in a large pot and fry onions, ginger and 2 onions, chopped
2 tsp (10 ml) ground nutmeg spices. Soak beans in 1 litre of water overnight. Rinse and 4 carrots, peeled and chopped
1 tbsp (15 ml) ground cumin drain. 4 celery stalks with leaves, chopped
7 cups (1,75 litres) boiling water Add water, lentils, carrots and potatoes. 4 baby marrows, chopped
½ cup (125 ml) low-fat or fat-free milk Heat oil in a large pot and fry carrots, onion and 8 cups (2 litres) strong Rooibos tea
lemon juice and black pepper to taste Bring to the boil, reduce the heat and simmer with a garlic. 1 cup (250 ml) water
lid for 20 minutes or until the lentils are tender. 5 sprigs fresh rosemary
Method Stir in the stock, dried herbs, lentils and beans. 2 bay leaves
Add tomatoes, herbs and salt and heat through. 1 cup (250 ml) barley
Place veggies, apple and spices in a large pot with Bring to the boil and reduce the heat. Simmer with a ¼ tsp (1,2 ml) salt
the water. Season with lemon juice and pepper and remember lid for 1½-2 hours or until the beans are tender. lemon juice and black pepper to taste
Bring to the boil, reduce the heat and simmer for 30 not to add extra salt at the table. 3 tbsp (45 ml) chopped fresh parsley
minutes or until the veggies are tender. Recipe from Delicia Czech Add tomatoes, tomato paste and cabbage and
Remove from the heat, blend mixture until smooth or simmer for another 15 minutes. Stir in the parsley, Method
mash with a potato masher. sugar and salt.
Return mixture to the pot and add milk, lemon juice Heat the oil in a large pot and fry chicken until brown.
and pepper. Season with lemon juice and pepper. Spoon out.
Heat through and serve warm.
TIP In the same pot, fry onions, carrots, celery and baby
This soup freezes well if liquidised. Make double and Only add the tomatoes after the beans are cooked, marrows until brown.
freeze for another day. otherwise they will prevent the beans from softening.
Recipe from Hilda Williams Add chicken, tea, water, rosemary, bay leaves,
Cauliflower soup: Replace the butternut with 400 g barley and salt. Reduce the heat. Simmer with a lid
cauliflower and another 2 potatoes. Cook as above. for about 20 minutes or until the chicken is cooked.

Sweet potato can be used instead of the potatoes. Spoon out the chicken. Cook the soup for 40-45
The butternut can also be replaced with sweet potato minutes or until the barely is soft.
for a sweet potato soup.
Meanwhile, debone chicken and shred the meat. Add
Recipe from Komane Ramolwetsi
back to the soup once the barley is cooked. Season
well with lemon juice and pepper.

Stir in the parsley and serve hot.

Serve this soup on its own and don’t be tempted to
make bread part of this meal. The barley has enough
carbs to make it healthy. Rather bulk up by adding
more green veggies to the soup if preferred –
broccoli or spinach would be delicious.

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