With the arrival of winter, the weather becomes conducive to the consumption of soups and broths. However, despite being practical and very simple to make, industrialized soups should be avoided, as they can contain up to three times more sodium than homemade soup.
One way to make homemade soup more practical is to prepare a large quantity and freeze it in jars, with quantities to be consumed at once. This way you will always have a ready-made and healthy soup in your fridge.
To make your homemade soup healthier, avoid using ready-made broths (meat, chicken and vegetables), cream and fatty meats, which can increase the amount of sodium and caloric value. Prefer to use natural herbs such as parsley, celery, chives, marjoram, coriander, etc. Leftover rice, beans and meat that you have in your refrigerator can also be used. This way your soup will be more nutritious and you will avoid waste.
Here are two soup recipes for your winter:
Creamy potato and broccoli soup
Ingredients:
- 600 g of potatoes
- 2 liters of water
- Salt to taste
- 1 teaspoon of olive oil
- 2 crushed garlic cloves
- 2 cups of broccoli
- 1 tablespoon cornstarch
- 1 glass of skimmed milk
- Nutmeg and black pepper to taste
- 1 tablespoon chopped chives
Method of preparation:
Cook the potato with water and salt for 30 minutes. Blend in a blender. Place the olive oil and garlic in a pan and sauté the chopped broccoli. Add the beaten potato. Dissolve the cornstarch in the milk and add it to the pan. Add salt, nutmeg and black pepper to taste, sprinkle the chives, turn off the heat and serve.
Green soup
Ingredients
- 2 cups of kale, cut into very thin strips with the stems
- 1 cup stems (spinach, beetroot, watercress, carrot) cut into very thin strips
- 2 medium potatoes
- 1 tablespoon of oil
- 1 clove of garlic
- ½ small onion
- 5 cups (tea) of water
- Parsley and chives to taste
- 1 level tablespoon of salt or to taste
Method of preparation
Wash the cabbage, stems and potatoes well. Let it drain.
In a pan, sauté the garlic and onion. Add the peeled potatoes, mix and then add the water. Cook the potatoes until very soft, or approximately 20 minutes.
In a blender, blend the potatoes with the green scent, using the cooking water. Then return the mixture to the pan, add the cabbage, stems and salt and let it boil for approximately 5 minutes. Serve it hot.
TIP!
To serve the soup, stale French bread can be used. It is important that the bread is hard. Bake until the skin is crispy. Cut the bread along the top and remove the crumb. Place the soup of your choice inside the bread.
With the crumb removed from the bread it is possible to make croutons. Tear the crumb into small pieces, mix with olive oil, margarine or butter, oregano and rosemary. Place in the oven. Serve alongside the soup.
Sources:
http://sentirbem.uol.com.br/index.php?modulo=nutricao_dentro&id=18
http://www.proteste.org.br/alimentacao/prefira-a-sopa-caseira-s517611.htm
http://mdemulher.abril.com.br/culinaria/receitas/sopa-cremosa-batata-brocolis-396449.shtml