MEASURES, BREAKFAST SOUPS BEEF, LAMB FISH CHICKEN VEGETARIAN SNACKS SALADS DESSERTS

INTRO & & PORK & TURKEY & LIGHT

CONTENTS MEALS

SOUPS
Chicken soup 17
Farmhouse vegetable soup 18
Mushroom soup 19
Cream of vegetable soup 20
Lentil soup 21
Minestrone soup 22
Leek and potato soup 23
Spicy lentil and
tomato soup 24
MEASURES, BREAKFAST SOUPS BEEF, LAMB FISH CHICKEN VEGETARIAN SNACKS SALADS DESSERTS
INTRO & & PORK & TURKEY & LIGHT
CONTENTS MEALS

Chicken soup
Ingredients
›› 1 tsp of vegetable oil
›› 1 onion, finely chopped
›› 275 ml of low-fat milk
›› 1 low-salt chicken stock cube dissolved in 575 ml of boiling water
›› pinch of salt if desired
›› pepper
›› 2 medium-sized potatoes, cubed
Serves
2 adults and 2 kids Method
1. Heat the oil in a saucepan
Preparation time 8 2. Add the finely chopped onion and fry for 1 minute
mins
8 minutes 3. Gradually stir in the stock, milk, salt and pepper
4. To thicken, add the potatoes
Cooking time 20 5. Bring to the boil and simmer for 15 minutes. Keep stirring
mins
20 minutes until thickened
dd roast
Why no t a r
f t ove rs o
Utensils needed c hicke n le ke n?
oked c hic
re a dy-c o
Saucepan
Wooden spoon
Chopping board
Chopping knife
Measuring jug

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MEASURES, BREAKFAST SOUPS BEEF, LAMB FISH CHICKEN VEGETARIAN SNACKS SALADS DESSERTS
INTRO & & PORK & TURKEY & LIGHT
CONTENTS MEALS

Farmhouse vegetable soup

Ingredients
›› 3 carrots
›› 1 turnip
›› 1 parsnip
ourit e
›› 1–2 leeks
u c a n use your fav
Yo .
s inst e a d
ve ge table
›› 1 onion
›› 8 mushrooms
›› 3 tomatoes or a 400 g tin of tomatoes
Serves ›› 1 tsp of vegetable oil
2 adults and 2 kids ›› 150 ml of low-fat milk
›› pinch of salt if desired
Preparation time 15 ›› pepper
mins
15 minutes ›› 1 low-salt vegetable stock cube dissolved in 575 ml of boiling water

Cooking time 45 Method

mins
45 minutes
1. Wash, peel and dice carrots, turnip and parsnip. Wash and chop leeks,
chop onion and slice mushrooms. Skin and chop tomatoes.
Utensils needed 2. Heat the oil in a large saucepan, and gently fry onion and mushrooms.
Saucepan
Wooden spoon 3. Add carrots, turnips, parsnips and leeks and fry gently.
Chopping board 4. Gradually stir in the milk.
Chopping knife
Vegetable peeler 5. Add stock and bring to the boil, stirring continuously.
Measuring jug 6. Add tomatoes, pepper and a pinch of salt if desired.
7. Cover saucepan and simmer gently for about 45 minutes.

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MEASURES, BREAKFAST SOUPS BEEF, LAMB FISH CHICKEN VEGETARIAN SNACKS SALADS DESSERTS
INTRO & & PORK & TURKEY & LIGHT
CONTENTS MEALS

Mushroom soup
Ingredients
›› 1 tsp of vegetable oil
›› 10 mushrooms, chopped
›› 1 onion, finely chopped
›› 1 low-salt stock cube dissolved in 575 ml of boiling water
›› 425 ml of low-fat milk
›› pinch of salt if desired
›› pepper
Serves
2 adults and 2 kids Method
1. Heat the oil in a saucepan. Add the mushrooms and onion and fry,
Preparation time 8 stirring continually for 5 minutes.
mins
8 minutes 2. Gradually stir in the stock and milk and bring to the boil. Keep stirring.
3. Simmer for 20 minutes.
Cooking time 20 4. Add salt and pepper to taste.
mins
20 minutes

soup
Utensils needed
d d ing c o rn t o t he e.
Try a ur e a nd tast
Saucepan
t e x t
Wooden spoon for e x t ra
Chopping board
Chopping knife
Measuring jug

19
MEASURES, BREAKFAST SOUPS BEEF, LAMB FISH CHICKEN VEGETARIAN SNACKS SALADS DESSERTS
INTRO & & PORK & TURKEY & LIGHT
CONTENTS MEALS

Cream of vegetable soup

Ingredients
›› 10 ml of vegetable oil
›› 1 medium-sized onion
›› 1 leek
but
use dried
›› 2 medium-sized carrots
Y o u c a n
lways
h he rbs a
›› 2 sticks of celery
f r e s r.
›› 1 small turnip t e r flavou
g ive a be t
›› 1 clove of garlic
Serves ›› 1 tbsp of fresh parsley and thyme or 1 tsp of dried parsley and thyme
3 adults ›› 1 low-salt vegetable stock cube dissolved in 850 ml of boiling water
›› pepper
Preparation time 15 ›› salt, if desired
mins
15 minutes
Method
Cooking time 1 1. Heat the vegetable oil in a large saucepan
hour
1 hour
2. Chop the onion, carrot, celery, leek and turnip into small pieces,
around 1 cm cubes
Utensils needed 3. Gently cook all the vegetables in the oil for 10–15 minutes
Saucepan over a low heat, stirring occasionally
Wooden spoon
Chopping board 4. Chop the clove of garlic and the herbs then add them to the
Chopping knife pan, along with the vegetable stock, salt and pepper
Measuring jug
Vegetable peeler 5. Bring the soup to the boil and simmer for about 40 minutes
(Hand blender) 6. Taste it to see if it needs extra salt or pepper
7. You can eat the soup as it is or cook it for another 20 minutes and
liquidise it to make a smooth soup

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MEASURES, BREAKFAST SOUPS BEEF, LAMB FISH CHICKEN VEGETARIAN SNACKS SALADS DESSERTS
INTRO & & PORK & TURKEY & LIGHT
CONTENTS MEALS

Lentil soup
Ingredients
›› 2 small onions
›› 2 large carrots
›› ½ tsp of mixed dried herbs
›› pinch of ground ginger
›› 225 g of red lentils
›› 2 low-salt stock cubes dissolved in 1150 ml of boiling water

Serves Method
6 adults 6 1. Peel and chop the onions
2. Wash, peel and chop the carrots
Preparation time 10 3. Place the onions in a saucepan with a little water and cook gently for
mins
10 minutes about 5 minutes or until soft
4. Add the chopped carrots
Cooking time 30 5. Add the mixed herbs and a pinch of ground ginger
mins
30 minutes 6. Remove from the heat and stir in the lentils, mixing well
7. Return to the heat, add the vegetable stock and simmer for
Utensils needed 25–30 minutes
Chopping board 8. Once cooked, liquidise the mixture with a hand blender or liquidiser
Chopping knife
Vegetable peeler 9. Return the blended soup to the saucepan and reheat without boiling
Saucepan 10. Serve and enjoy
Hand blender
Wooden spoon
Measuring jug

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MEASURES, BREAKFAST SOUPS BEEF, LAMB FISH CHICKEN VEGETARIAN SNACKS SALADS DESSERTS
INTRO & & PORK & TURKEY & LIGHT
CONTENTS MEALS

Minestrone soup
Ingredients
›› 10 ml of vegetable oil
›› 4 lean rashers, cut into strips
›› 1 large onion
›› 3 cloves of garlic
›› 1 small potato
›› 2 medium-sized carrots
›› 2 sticks of celery
Serves ›› 400 g tin of chopped tomatoes, with no added salt
4 adults ›› 1 low-salt vegetable stock cube dissolved in 700 ml of boiling water
›› 150 g of pasta, any shape
Preparation time 15 ›› pinch of black pepper
mins
15 minutes ›› 200 g of frozen peas, defrosted

Cooking time 25 Method

mins
25 minutes
1. Gently heat the oil in a large saucepan
2. Finely chop the potato, carrots, celery, rashers, garlic and onion then
Utensils needed add them to the pan
Chopping board
Chopping knife 3. Stir regularly to stop them from sticking to the bottom of the pan
Measuring jug 4. Cook on a low heat for 5 minutes, or until the vegetables have softened
Saucepan
Wooden spoon 5. Add the stock and the tin of tomatoes
6. Bring to the boil and then reduce the heat
7. Simmer for 10 minutes
8. While simmering, add the pasta and black pepper
9. Cook for another 8–10 minutes
10. Add the peas and keep simmering until they are hot
11. Serve and enjoy

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MEASURES, BREAKFAST SOUPS BEEF, LAMB FISH CHICKEN VEGETARIAN SNACKS SALADS DESSERTS
INTRO & & PORK & TURKEY & LIGHT
CONTENTS MEALS

Leek and potato soup

Ingredients
›› 1 small onion
›› 3 or 4 leeks
›› 2 medium-sized potatoes
›› 1 low-salt stock cube dissolved in 850 ml of boiling water
›› black pepper

Method
Serves 1. Peel and chop the onions
6 adults 6 2. Wash, peel and slice the leeks
3. Wash, peel and chop the potatoes into cubes
Preparation time 15 4. Place the onions and leeks in a saucepan with a little water and cook
mins
15 minutes gently for about 5 minutes or until soft
5. Add the potatoes, vegetable stock and black pepper
Cooking time 25 6. Allow the mixture to simmer for 20 minutes or until the potatoes
mins
25 minutes are soft
7. Once cooked, liquidise the mixture with a hand blender or liquidiser
Utensils needed 8. Return the blended soup to the saucepan and reheat without boiling
Chopping board 9. Serve and enjoy
Chopping knife
Vegetable peeler
Saucepan
Hand blender
Wooden spoon
Measuring jug

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MEASURES, BREAKFAST SOUPS BEEF, LAMB FISH CHICKEN VEGETARIAN SNACKS SALADS DESSERTS
INTRO & & PORK & TURKEY & LIGHT
CONTENTS MEALS

Spicy lentil and

tomato soup
Ingredients
›› 1 medium-sized onion
›› 1 clove of garlic
›› 1–2 sticks of celery
›› 2 carrots
›› 1 leek
›› 2 large fresh tomatoes or 1 tin of chopped tomatoes
Serves
4 adults ›› 10 ml of vegetable oil
›› ¼ tsp of chilli powder
Preparation time ›› 140 g of red split lentils
15
15 minutes mins ›› 1 low-salt vegetable or chicken stock cube dissolved in 850 ml of
boiling water
›› 1 tbsp of fresh parsley or 1 tsp of dried parsley
Cooking time 25
mins
25 minutes
Method
Utensils needed 1. Peel and chop the onion and garlic
Chopping board
Chopping knife 2. Wash, peel and chop the celery, carrots and leek
Vegetable peeler 3. Chop the tomatoes
Saucepan 4. Heat the oil and gently fry the chopped garlic, onion, celery, carrots and
(Hand blender)
Wooden spoon leek until softened
Measuring jug 5. Add the chilli powder and stir in the lentils
6. Stir in the tomatoes
7. Pour the stock over the vegetables and lentils
8. Simmer for 15–20 minutes until the lentils are tender
9. Add the parsley
10. Blend if desired
11. Serve and enjoy

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