Lactose-free Veggie-packed Soups

Soup 2

I’ve not been very well this week. I’ve even had to take time off work. When I’m ill, I don’t really fancy food (which is a big deal – that’s how I know when I’m genuinely ill!) but love to have soups, since they’re easy to eat and swallow. I find the shop bought tinned soups often lack flavour and tend to be full of cream.  Instead, I made two soups for myself completely from scratch – one sweet and one spicy! These are full of vitamins to help me get better, and are both completely free of lactose.  My favourite is the butternut squash soup – it’s delicious!

 

Spicy Red Pepper Soup

This one does have a bit of a kick! If you’d prefer it milder, just ignore the chilli powder and cayenne pepper, but I find it helps clear your blocked nose and sinuses quite well, and gives it a punchy flavour.

2-3 Servings

Ingredients

  • 2 large red peppers
  • 1 medium carrot
  • 1 red onion
  • 1 tbsp olive oil
  • 3 tsp paprika
  • 2 tsp chilli powder
  • ½ tsp cayenne pepper
  • 1 tsp harissa paste
  • 1 tsp thyme
  • 1 bay leaf
  • Ground black pepper
  • 1 vegetable stock cube

Method

  1. Wash and dry the peppers, and cut into 1 inch square chunks.
  2. Wash and peel the carrot. Cut off both ends, and slice into 2cm rings.
  3. In a large saucepan, add 1tbsp of olive oil and place on a low-medium heat.
  4. Cut the onion in half and then into large cubes. Add to the pan of oil, and gently fry until soft.
  5. Add all the spices, harissa paste, thyme and bay leaf to the pan and cook for two to three minutes, allowing the flavours to come out.
  6. Add the pepper and carrot, and sauté in the pan for a further three minutes.
  7. Place the stock cube into a jug, and add pour 300ml of boiled water. Stir well with a fork until the stock cube has fully dissolved.
  8. Pour the vegetable stock into the pan, making sure all the vegetables are submerged.
  9. Cover with a lid, and boil for thirty minutes.
  10. Remove the lid. Probe the pepper and carrot with a knife to check that they are suitably soft – the knife should be able to easily cut it.
  11. Remove the bay leaf.
  12. Pour the contents of the saucepan into a blender. Blend until you get a smooth consistency (If you don’t have a free-standing blender, you can use a hand blender too – it may just take a bit longer, and be a tad messier!). Pour back into the saucepan, and keep it warm until ready to serve.
  13. Ladle into bowls, and season with black pepper. Serve with a nice, warm crusty roll. EAT!

    Soup 1

Butternut Squash and Carrot Soup

This soup is far sweeter, and has a milder flavour. The method is pretty much the same. You could always try adding sweet potato as well, for and even sweeter flavour and more veggie goodness!

2-3 Servings

Ingredients

  • 1 medium butternut squash
  • 1 medium carrot
  • 1 red onion
  • 1 tbsp olive oil
  • 3 tsp paprika
  • 1 tsp chilli powder
  • 1tsp thyme
  • 1tsp rosemary
  • 1 bay leaf
  • Ground black pepper
  • 1 vegetable stock cube
  • Small cube of Arla lactose-free cheddar cheese

Method

  1. Cut the top off of the butternut squash. Wash and peel. Cut the butternut squash into rings, and then 1 inch cubes (this can be tough to cut through, so make sure you have a really sharp knife and some hench muscles – and be very careful!).
  2. Wash and peel the carrot. Cut of both ends and slice into 2cm rings, put to the side with the squash.
  3. In a large saucepan, add one tablespoon of olive oil, and place on a low-medium heat.
  4. Cut the onion in half, and then into large cubes. Add these to the pan of oil, and gently fry until soft.
  5. Add all the spices – thyme, rosemary and bay leaf – to the pan and cook for two-to-three minutes to allow the flavours to really come out.
  6. Add the butternut and carrot, and sauté in the pan for a further 3 minutes.
  7. Pour the vegetable stock into the pan, making sure all the vegetables are submerged.
  8. Cover with a lid, and boil for thirty minutes.
  9. Remove the lid. Probe the pepper and carrot with a knife to check that they are suitably soft – the knife should be able to easily cut it.
  10. Remove the bay leaf.
  11. Pour the contents of the saucepan into a blender. Blend until you get a smooth consistency (If you don’t have a free-standing blender, you can use a hand blender too – it may just take a bit longer, and be a tad messier!). Pour back into the saucepan, and keep it warm until ready to serve.
  12. Ladle into bowls, and season with black pepper. Grate a small cube of cheese, and sprinkle on top. Serve with a nice, warm crusty roll. EAT!

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