AYGMyJune2015

EAT WELL

om

Soups on!

Chilly nights call for hot and hearty chowder –

and with a few simple ingredient swaps, you

can make a pot to satisfy everyone at the table

RECIPES BY CHARITY FERREIRA

PESCETARIAN

Smoked salmon chowder

with corn and fennel

MAKES  CUPS; SERVES 

Hot-smoked salmon is fully cooked

and sold in fillets in the refrigerated

section of many supermarkets. Do

not substitute cold-smoked salmon.

1 medium yellow onion, diced

1 cup diced fennel (half

a medium bulb)

1 tbsp olive oil

500g red potatoes (skin on), diced

3 cups fish stock or water

2 cups low-fat milk

¾ cup fresh or frozen corn kernels

¼ tsp smoked paprika

230g hot-smoked salmon

In a pan over medium-low heat, sauté

onion and fennel in oil until soft, about

8 minutes. Season with salt. Stir in

potatoes and fish stock or water. Cover

and simmer until potatoes are tender,

15 minutes. Add milk, corn and paprika,

then simmer uncovered for 5 minutes.

Crumble in the smoked salmon; season

with salt and black pepper to taste.

Divide among four bowls.

NUTRITIONAL INFO 335 calories per serving,

11g fat (3g saturated), 34g carbs, 4g fibre,

27g protein, 624mg sodium

VEGETARIAN

Sweet potato, corn

and cheddar chowder

MAKES  CUPS; SERVES 

Place a lid or clean kitchen towel over

the top of your blender when puréeing

warm liquids to prevent splattering.

1 medium yellow onion, diced

1 tbsp olive oil

550g sweet potatoes, peeled and diced

½ tsp dried thyme

2 cups fresh or frozen corn kernels

2 cups low-fat milk

½ cup shredded white-cheddar cheese

In a pan over medium-low heat, sauté

onion in oil until soft, about 8 minutes.

Season with salt. Stir in sweet potatoes,

thyme and 3 cups water. Cover and

simmer until potatoes are tender, 15

minutes. Add corn and milk; bring to a

simmer, cook uncovered for 5 minutes.

Remove 2 cups of soup and let cool for

10 minutes; purée in a blender or food

processor and return to pot. Season with

salt and black pepper. Divide among four

bowls; serve topped with cheddar cheese.

NUTRITIONAL INFO 294 calories per serving,

10g fat (4g saturated), 42g carbs, 5g fibre,

12g protein, 186mg sodium

VEGAN

Coconut-corn chowder

with red curry and

baby bok choy

MAKES  CUPS; SERVES 

This is a brothy, fresh-tasting soup.

You can substitute other greens for

the bok choy, if you like.

2 shallots, diced

1 small red capsicum, diced

1 tbsp olive oil

3 cups fresh or frozen corn kernels

450g baby bok choy, chopped

1 420ml can lite coconut milk

2 tsp red curry paste

Juice of 1 lime

In a pan over medium heat, sauté

shallots and capsicum in oil until

softened, 3 to 5 minutes. Season with

salt. Stir in corn, bok choy and 2 cups

water. Simmer uncovered, 3 minutes.

Add coconut milk and simmer until

broth thickens a little, 5 minutes. In

a bowl, combine a spoonful of broth

with the red curry paste; stir into soup.

Add lime juice and salt to taste; divide

among four bowls.

NUTRITIONAL INFO 230 calories per serving,

11g fat (7g saturated), 30g carbs, 5g fibre,

7g protein, 271mg sodium

22

may/june 2015

yogajournal.com.au

PHOTO: AARON COLUSSI; FOOD STYLIST: ERIC LESKOVAR; PROP STYLIST: NICOLE DOMINIC

yj43_17-26_Om.indd 22 31/03/2015 8:41 am