31 Mar 2010

Recipe: Slimming summer soups

2 mins to read
Who says soups belong to winter? Here are three recipes that serve both the taste buds and the waistline.


The humble soup could do with a facelift. Despite its reputation for warming the soul during chilly evenings and waves of illness, there's a whole world of sumptuous soups that are fit for summer. Creative combinations that leave the cream and milk safely tucked inside the fridge ooze goodness, so think outside the square.

Mediterranean Eggplant Soup

Low in calories and fat, this savoury soup brings together a medley of Italian flavours for a slimming but satisfying meal.

Ingredients

  • 2 tablespoons olive oil
  • 5 cups water
  • 1 large onion, chopped
  • 2 cloves garlic, pressed or minced
  • 2 large celery stalks, finely diced
  • 2 medium eggplants (approx ½ kilo), peeled and cut into 1cm cubes
  • 1 can diced tomatoes, undrained
  • 2 teaspoons Italian herb mix
  • 1 cup raw pasta, any small shape such as shells or twists
  • 1/4 cup finely chopped fresh parsley
  • Sea salt and freshly-ground black pepper to taste

Method

  1. Heat oil in a soup pot or large saucepan. Add onion, garlic, and celery and sauté over medium heat until onion is golden. Add water, diced eggplant, tomatoes and herb mix. Simmer gently, covered, until the eggplant is tender, for about 45 minutes.
  2. Cook the pasta separately until it is al dente. Drain and stir into the soup along with the parsley. Adjust the consistency if the soup becomes too thick. Add salt and pepper to taste. 
  3. Simmer over low heat for another 15 minutes. Serve at once, or let soup stand an hour or so before serving, then heat through as needed.

Serves 6 to 8

Chilled Summer Soup

Perfect for a lunch meal, this soup is easy to make. Most of the preparation time lies in the chopping and chilling.

Ingredients

  • 4 cucumbers, peeled and dice medium-sized
  • 2 green onions, chopped
  • 1/2 honeydew melon, peeled and dice medium-sized
  • 1 serrano chilli, chopped finely
  • 1 stalk celery, chopped finely
  • 1/2 cup rice wine vinegar
  • Leaves from 2 sprigs fresh mint leaves, chopped
  • Leaves from 1/2 bunch fresh coriander leaves, chopped
  • Extra-virgin olive oil
  • Sea salt
  • 2 tablespoons low-fat yogurt (plain)
  • 1/2 lemon
  • 1 tablespoon chopped fresh flat-leaf parsley

Method

  1. Combine the cucumbers, green onions, melon, chilli, celery, vinegar, herbs, a drizzle of olive oil, and salt in a large bowl.
  2. Put the bowl in a large pot of ice water to chill for 30 minutes. In another bowl, combine the yogurt, 2 dashes of olive oil, a squeeze of lemon, the parsley, and refrigerate. 
  3. Served chilled, sprinkling with a pinch of extra parsley.

Serves 4

Korean Seaweed Soup

A traditional birthday dish in Korea, this recipe is believed to benefit women who have just given birth, and offers an ideal starter for those with a taste for savoury food.

Ingredients

  • 1 medium-sized package of dried brown seaweed
  • 150g beef sirloin, minced (optional)
  • 2 teaspoons sesame oil
  • 1 1/2 tablespoons soy sauce
  • 1 teaspoon salt, or to taste
  • 6 cups water
  • 1 teaspoon minced garlic

Method

  1. Soak seaweed in water and cover. When soft, drain, and cut into small pieces. 
  2. Heat a saucepan over medium heat; add beef, sesame oil, 1/2 tablespoon soy sauce, and a little salt, and cook for 1 minute. 
  3. Stir in seaweed and remaining 1 tablespoon soy sauce; cook for 1 minute, stirring frequently.
  4. Pour in 2 cups water, and bring to the boil. Stir in garlic and remaining 4 cups water.
  5. Bring to a boil, cover, and reduce heat. Simmer for 20 minutes. Season to taste with salt.

Serves 4



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