Healthy winter soups

Source: https://au.lifestyle.yahoo.com/prevention/nutrition/ 

Stock up on winter superfoods—think sweet potato, parsnips, carrots and more—with these hearty bowls of low-kilojoule comfort food.

Onion-Barley Soup with Mushrooms

Prep: 15 minutes cooking: 1 hour + standing time Serves: 6
Ingredients:
14g dried mushrooms, such as shiitake
3 tsp olive oil
2 medium onions, roughly chopped
2 tsp chopped fresh ginger
4 cloves garlic, crushed
3 cups button mushrooms, washed and sliced
1 1/2 cups reduced-salt beef broth or stock
2/3 cup pearl barley
1/4 cup dry sherry
3 tbs reduced-salt soy sauce
1-2 tsp sesame oil
1 tsp brown sugar (optional)
Spring onions, chopped (to serve if desired)

Method:
1. Combine the dried mushrooms and 1 cup boiling water in a heatproof bowl. Cover and allow to stand for 30 minutes. Drain the mushrooms in a sieve set over a bowl, reserving the soaking liquid. Slice the mushrooms.
2. Heat 2 tsp of the olive oil in a heavy-based soup pot over medium-high heat. Add the onions, ginger and crushed garlic and then cook for about 5 minutes, stirring occasionally, until lightly browned.
3. Add the remaining 1 tsp olive oil and the sliced button mushrooms. Cook the mix for another 5 to 10 minutes, stirring occasionally, until browned.
4. Stir in the broth, barley, dry sherry, soy sauce, sesame oil, sugar (if using), reserved shiitake mushrooms and liquid, as well as 2 cups water. Bring to a boil. Reduce to a simmer, cover and cook until barley is tender, about 40 minutes. (Makes about 6 cups.)
5. Ladle the hot soup into bowls and garnish with the chopped spring onions, if desired. Serve immediately.

Nutritional info Per serving: 640 kJ (153 cal), 5g protein, 26g carbs, 5g fibre, 3.5g fat (0.5g sat fat), 391mg sodium

Spiced Parsnip & Carrot Soup

Prep: 15 minutes cooking: 35 minutes Serves: 6
Ingrdients:
450g peeled parsnips
450g peeled carrots
1 tbs vegetable oil
1 large leek, halved lengthwise and sliced
1 tsp cinnamon
1/8 tsp cayenne pepper
1/3 cup quick-cooking oats
2 tbs reduced-fat sour cream
Chopped coriander (optional)

Method:
1. Cut half of the parsnips and carrots into matchsticks and set aside. Slice the remaining parsnips and carrots.
2. Heat the oil in a pot over medium heat. Add the leek, cinnamon, cayenne pepper and 1 1/4 tsp salt. Cook about 5 minutes, stirring, until the leeks are softened. Add the parsnip and carrot, oats and 6 cups of water and simmer about 30 minutes, until parsnips and carrots are softened.
3. Transfer to a blender in batches and puree. Adjust seasonings if necessary and garnish each serving with 1 tsp sour cream, coriander (if using) and the parsnip and carrot matchsticks. (Makes about 8 cups.)

Nutritional info Per serving: 548 kJ (131 cal), 2g protein, 24g carbs, 6g fibre, 3.5g fat (0.5g sat fat), 552mg sodium.

Root Vegetable Soup

Prep: 20 minutes Cooking: 1 hour 5 minutes Serves: 6
Ingredients:
4 cups reduced-salt chicken broth or stock
3 cups tomato juice
4 carrots, sliced
3 potatoes, scrubbed and chopped
2 parsnips, peeled and sliced
1 onion, cut into eighths
1 rib celery, thinly sliced
1 clove garlic, smashed
1/4 cup finely chopped fresh parsley
1/4 tsp cumin

Method:
1. Combine the broth and tomato juice in a large saucepan and bring to a boil over medium-high heat.
2. Add carrots, potatoes, parsnips, onion, celery and garlic. Reduce heat to medium-low and simmer for 45 minutes to 1 hour, until vegetables are tender.
3. Stir in parsley, cumin and 1/4 tsp each salt and pepper. Heat through and serve. (Makes about 11 cups.)

Nutritional info Per serving: 657 kJ (157 cal), 4g protein, 35g carbs, 6g fibre, 0.5g fat (0g sat fat), 511mg sodium