For many autumn is the favourite season for the colours in the nature, but for our body mean changes. Means that we already are working full-time in the office or in the school, that the day are shorter and we struggle with adapt us to the new time and with chose the appropriate clothes for the falling temperatures until we have time to resemble our wardrobe, for those common reason our immune and respiratory system is vulnerable and will need some seasonal autumn food for protect and strength our body for the coming cold months.
I would like to share 5 autumn soups with some of the vegetable that need to be daily in your autumn diet and how they are going to help your body to have a healthy new season.
Leek Soup New York Style.
Serves 4 at 450kcals by person
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| Leek Soup |
You need: 5 leeks (using only the white part and sliced) – 2 celery stalks (sliced) - 450g potatoes preferably floury (peeled and cut in chunks) – 100ml cooking o dry white wine – 750 organic vegetable stock – 300 ml single cream – 50g unsalted butter – 20g chives for garnish (chopped)
1.
In pan with boiling salty water simmer the potatoes until tender (about 15 min.) Drain and set aside.
2.
Melt the butter in a pan in a slow medium heat, add the leeks and celery and cook gently for about 15 minutes stirring time to time. Avoid burning the vegetables.
3.
Now add the wine and increase the heat until start to boil. Then add the stock, bring to the boil again and simmer for 20 min. Season with pepper and salt (check the salt content in the label of your stock first).
4.
Retire from the heat and liquidize the vegetables with the potatoes.
5.
For best result sieve the soup, it is a bit of a pain but well worth it!
6.
Now stir in the cream, mix very well.
7.
Reheat in a very slow heat (you can have it cold if you like it)
8.
Serve and scatter some chives over the plates.
Why: Because in autumn start the long season of the leeks until early spring. Also are low in calories and contain a good dose of folate (folic acids) very important to generate red and white blood cells for our immunologic system. Also is rich in potassium helping you in your daily muscular activity.
Ukrainian Beetroot Soup.
Serves 4 300kcal by person
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| Beetroot Soup also known as Borscht |
You need: 800g beetroot (head only, peeled and sliced – 3 shallots (sliced) - 2 medium onions (chopped) -2 garlic cloves (chopped) – 2 apples (peeled –cored –sliced) – 200ml dry cider – 1 ltr. Vegetable stock – 90 unsalted butter – Crème fraiche for garnish.
1.
Melt 60g butter in a medium low heat and sauté de onions and garlic (6-8 minutes)
2.
Now add the beetroots and the apples for 5 extra minutes
3.
Add the stock and simmer for half an hour
4.
Meanwhile in another pan smelt the rest of the butter and fry the shallots, until crispy, you will need a medium high heat and stir often.
5.
Liquidizer the soup ( if you use a blender be sure you are pressuring the lid down). Season.
6.
Serve the soup and scatter over some shallots and crème fraiche.
Why: The beetroot is a vegetable rich in sugar that mean calories and have little Vitamin A and C, but and is a good one beetroots contain a good dose of folate (folic acids) very important to generate red and white blood cells for our immunologic system.
Tomato and Fig Soup Serves 4.150 kcal by person
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| Tomato and Fig Soup |
You need: 1kg fresh tomatoes and 400g canned tomatoes – 7-8 dry figs - ½ very ripe figs by person (in this case 2) – 1 green pepper (chopped) – 1 onion (chopped – 3 garlic cloves (chopped) – 3tsp cumin seeds.
1.
Heat 3 tbsp. of olive oil in a pan and sauté the onion and green pepper (6-8 minutes)
2.
Add the 1 ½ tsp. of cumin and cook for just 1 minute more.
3.
Put in the canned tomatoes and the dry figs, simmer for 15 min in a medium-low heat.
4.
When you get a thick consistency in you sauce add the fresh tomatoes and simmer for another 15 min, stirring time to time.
5.
Retire from the heat and blend until is very smooth.
6.
Refill your tomato can with 250 ml of warm fresh water.
7.
Serve in soup bowls with half peeled (or not peeled) fig and scatter over a few remaining cumin seeds and a drizzle of extra virgin olive oil, plus a nice slice of bread beside.
Why: Have tomatoes in Autumn is your last chance to have eat tomatoes in season. The difference between those juicy summer tomatoes are that the autumn tomatoes instead to finish of ripe in the plant they ripe in the fields. The figs contribute with fibre and carbohydrates and even are rich calories their sweetness remember you the summer fruits.
Roman Legion Soup Serves 4 – 300 kcal by person
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| Roman Legion Soup a real boost |
You need: 1 onion (sliced) – 2 celery stalk (sliced) – 1 carrot (sliced) 2- turnips (cubed) – 1 garlic clove (chopped) – 1 ltr vegetable stock – 60grs soup pasta – 1tbsp chopped basil – 1 tbsp chopped oregano.
1.
Heat 3 tbsp. of olive oil in a pan at medium low heat and add the onion, celery, carrot, turnips and garlic. Sauté for 6-8 minutes.
2.
Pour in the vegetable stock. Simmer by 30 min.
3.
Remove from the heat and puree the vegetables until smooth.
4.
Back to the heat and boil the soup, add the pasta and cook according the packet instructions, 2 minutes before finish add the chopped herbs. Season and Serve.
Why: Here we have a nice mix, but first is a soup that really will calm down your appetite but not just based in the calories also because is very rich in vitamins and carbohydrates from the pasta. The carrots give us Vitamin A which means antioxidants for the body, better skin and better sight. The celery is good like diuretic and turnip will contribute with fibre and Vitamin C and B. now you are getting the idea why I called Roman Legion Soup.
My aunts Mushroom cream Soup Serves 4 178 kcal by person
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| Mushrooms picked with my uncle in a deep Soria forest |
You need: 400g mushrooms cleaned and sliced (autumn wild mushroom will be the best but any seasonal kind is welcome) – 100ml olive oil – 250 ml chicken stock – 700ml milk - 2tbsp corn flour. Lemon juice.
1.
Clean the mushrooms removing the root, then clean them in running fresh water (don’t clean them in a container because they are going to absorb too much water and lose flavour) and drain. Now slice them and pour over the lemon juice to avoid oxidation.
2.
Heat the olive oil in a pan in a medium low heat, add the sliced mushrooms, and stir occasionally for 5 minutes.
3.
Pour in the stock and simmer for 15 minutes.
4.
Remove from the heat and liquidise the vegetables until smooth.
5.
Dissolve the corn flour in 150 ml of milk.
6.
Add the rest of the milk to the pan and heat again until start to boil, and at that moment and without stopping to stir add the milk with the corn flour, and stir for 2 extra minutes.
7.
Season with salt and pepper (white better)
8.
Serve options: with croutons – with chopped parsley – 2 little fry prawns
Why: mushrooms are almost all year around in the forests, but without doubt the best varieties and the more flourish are in autumn. The mushrooms only have 20 kcal for 100 grms. Given their high absorption water capacity, is the reason that all the mushrooms picker like to have a summer full of storm. Mushrooms are rich in Vitamin D needed for our body for retain calcium and phosphorus. Mushrooms are also rich in Vitamin B.
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Five Autumns Soups and Why
