Recipes of healthy soups for the winter

em 11 de Aug de 2023

soup for the winter

When temperatures drop, full-bodied meals come into play to guarantee the feelings of comfort and satiety in the coldest days.

The winter is almost behind us, but there is still time to eat healthy creams, broths and soups with a homemade touch and very tasty.

When preparing them, avoid the processed versions. As they contain high levels of sodium, which, in excess, can lead to high blood pressure. Also, these processed foods usually contain monosodium glutamate, a taste enhancer that can lead to the development of metabolic diseases such as diabetes. They also contain high levels of trans fat, which is a dietary villain due to its association with stroke, myocardial infarction and cancer.

Choose fresh and organic ingredients as they are excellent sources of vitamins, minerals and antioxidants.

To inspire your lunch or dinner, we will share below three healthy and tasty recipes. Check them.

Parsnip cream with Korin organic chicken

soup for the winter

Ingredients

  • 6 chopped peeled medium parsnips
  • 3 tablespoons butter
  • 5 portions Korin sassami fillets
  • 2 tablespoons olive oil
  • 1 chopped small onion
  • 2 chopped medium garlic cloves
  • 1,5 L chicken cooking broth
  • Salt, pepper, bay leaf, fresh parsley and green onions

Method

In a large pressure cooker, put the Korin sassami fillets and cover with 1,5 L water. Add the bay leaf and cook it for 20 minutes. Then, remove the fillets and reserve the broth. Cover the pressure cooker with the lid, lock to seal and shake it two or three times until fillets are broken down into small pieces.

In a medium-sized pan, heat the olive oil and stew the onion until transparent. Add the garlic and stew until golden brown.

Add the chopped parsnips, season them with salt and pepper, and stew for a few minutes.

Cover it with 1 L cooking broth, cover the pan with the lid, lower the heat and cook until the parsnips are soft.

Then, turn off the heat and mash them in a mixer.

Cook again over low heat, add the butter and let it absorb. Add the seasoned shredded chicken and adjust the seasonings. Cook for a few more minutes, always stirring.

Serve it with chopped fresh parsley and green onions.

TIP

Check the consistency: if it is too thick gradually add more cooking broth.

Korin organic chicken soup

Ingredients

  • ½ kg Korin skinless organic chicken thighs
  • 1 cup (tea) Korin organic rice
  • 1 chopped medium onion
  • 2 chopped medium garlic cloves
  • 1,5 L water
  • 2 medium carrots cut into half-moon slices
  • 3 medium potatoes cut into cubes
  • 1 chopped celery stem
  • Salt, pepper, bay leaf, fresh scallions
  • 2 tablespoons olive oil

Method

In a medium-sized pan, stew the Korin organic chicken thighs in olive oiluntil both sides are golden brown. Add the onion, garlic, carrot and celery. Cover with water, add 1 bay leaf and cook for about 30 minutes.

Remove the celery with a skimmer, then add the potatoes and the organic rice.. Cover the pan with the lid and cook over low heat for about 15 minutes, until the potatoes and rice are tender.

Adjust the seasonings and serve it with chopped fresh scallions.

Korin organic black bean soup

black bean soup

Ingredients

  • 500 gKorin organic black beans
  • 250 gKorin chicken sausage with herbs
  • 2 cups (tea) water
  • ¼ cup (tea) white wine
  • 1 chopped onion
  • 3 chopped garlic cloves
  • 2 tablespoons olive oil
  • Salt, pepper, bay leaf, parsley and green onions, or chopped fresh coriander

Method

Let the beans soak in water for at least 8 hours. Remember to change the water at least 3 or 4 times.

In a pressure cooker, add the organic beans, water and 1 bay leaf. Cook it for 20 minutes. Reserve it.

In a medium-sized pan, put the white wine and chicken sausage with herbs cut into 0.5 cm slices. Cook over low heat until the liquid evaporates. Add the olive oil and fry until golden brown. Add the onion, garlic and half of the cooked beans with the cooking liquid.

Whip the rest of the beans in a blender and add it to the cooking liquid with the sausage. Adjust the seasonings, mix well and cook it for a few more minutes.

Serve it with parsley and green onions, or chopped fresh coriander.

Text by Caroline Franco

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