Good Health Choices New Zealand – August 2019

Cheat’s pea and ham soup

» SERVES 4

» PREPARATION + COOKING

35 MINUTES

40g butter, chopped

3 spring onions, thinly sliced

1 clove garlic, finely chopped

1 potato, coarsely chopped

1.5 litres chicken stock

1 cup water

6 cups frozen peas

⅔ cup mint leaves

Salt and black pepper

1 tbsp olive oil

300g sliced leg ham

½ cup cream

Snow pea sprouts, to serve

1 Heat the butter in a large

saucepan over medium heat;

cook the spring onions and

garlic, stirring, for 5 minutes

or until soft.

2 Add the potato, stock and the

water; bring to the boil. Reduce

the heat to medium-low; simmer,

covered, for around 10 minutes

or until tender. Add 5 cups of the

peas; cook for a further 2 minutes

or until peas are just tender.

Remove the pan from the heat.

3 Add the mint; blend with a stick

blender until smooth. Add the

remaining peas; stir over medium-

low heat until hot. Season to

taste. Reduce the heat to low;

cover to keep warm.

4 Heat the oil in a large frying

pan over medium heat; cook the

ham for 2 minutes each side or

until it is golden brown and crisp.

5 Ladle the soup into bowls;

drizzle with cream. Garnish

with the crisp ham and snow

pea sprouts.

PER SERVE

Energy 520kcal • Protein 28g

• Total Fat 29g • Saturated Fat
  14.4g • Carbohydrate 27.4g


• Fibre 15g • Sodium 2175mg


• Sugar 11.3g

Slow-cooked potato

and cheddar soup

» SERVES 4
» PREPARATION + COOKING 8 HOURS
45 MINUTES (PLUS COOLING)

1 stalk celery, trimmed,
coarsely chopped
1kg potatoes, coarsely chopped
2 onions, coarsely chopped
½ small cauliflower, coarsely
chopped
3 cloves garlic, thinly sliced
2 cups vegetable stock
2 cups water
1½ cups grated cheddar cheese
Salt and black pepper
⅓ cup cream
¼ cup parsley

1 Place the celery, potatoes, onions,
cauliflower, garlic, stock and the
water in a 4.5-litre slow cooker. Cook,
covered, on low setting, for 8 hours.
2 Add the cheddar cheese; stir until
the cheese has melted. Allow the
soup to cool for 10 minutes. Using a
stick blender, blend the soup until
smooth. Season to taste with salt and
freshly ground black pepper.
3 Serve the soup topped with a swirl
of cream and herbs.

PER SERVE
Energy 433kcal • Protein 19.4g

• Total Fat 22g • Saturated Fat 14.3g


• Carbohydrate 34.5g • Fibre 6.6g


• Sodium 858mg • Sugar 7.6g

Soup with hot,

buttered toast

is a classic

combination

• up the tasty

factor with

garlic bread

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