Inspiration for this recipe comes from my member-turned-very-dear-friend Fatima who emailed a photo of her soup for dinner. The soup looked absolutely delicious so I asked Fatima to share her recipe (which she kindly did and which, with her permission, I have posted below).
As Christmas and New Year indulgences rapidly approach, I am motivated by Fatima’s soup dinner and plan to do the same on alternate days run up to the festive season. So look out for more soup recipes :-).
the best thing about this broth is that it is very forgiving and non-judgmental; you can add, subtract, modify, use what you have in the refrigerator and larder
Low fat, healthy, nutritious and delicious – perfect combination!
I have tweaked Fatima’s recipe a little bit and am presenting my interpretation of it. The following quantity is sufficient for two hearty servings.
2 Small sweet potatoes
150 Grams sweetcorn kernel
150 Grams French beans
1 Small head of cauliflower
2 Tablespoons pearl millet, soaked for 1-2 hours
1 Stock cube (chicken or vegetable)
Generous pinch of freshly pounded black peppercorns
One tablespoon olive oil
Salt to taste
- First, we need to cook the pearl millet. You can do this either in an open pan or in a pressure cooker. Follow instructions on the packet.
- Once the millet is cooked, drain and reserve liquid (if remaining).
- Now, we need to prepare the vegetables.
- Wash and dice the sweet potato. I prefer to leave the skin on, you can peel them if you don’t like the skin.
- Peel, wash and dice the onions.
- Wash the sweetcorn kernels (if using canned, drain and throw away the liquid).
- Chop the cauliflower. Use the stalk and leaves if fresh.
- Wash and chop the carrots. Again, I prefer not to peel mine but you can do so if you like.
- Wash, top, tail and slice the french beans.
- Heat the oil in a soup pot.
- Once the oil becomes hot, add the onions and salt.
- Sweat the onions for a few minutes.
- Add the sweet potato and mix well.
- Add 3.5 cups of water (this includes reserved liquid from millet, if using) and stock cube.
- Bring to boil and once it is on a roll, lower the heat, cover and simmer for 20 minutes.
- Open the lid, add the remaining vegetables, boiled millet and black peppercorns.
- Give it a good stir and turn on the flame to high. Once it comes to rolling boil, lower the heat, cover and cook for further 10 minutes.
- Take the soup pot off the burner and let it sit for 5 minutes before serving.
This is ow my broth turned out.
it is surprisingly filling
Here is Fatima’s soup along with instructions on how to make.
This is my winter dinner and is real good as you don’t need anything else. Its a full meal.
1 small cauliflower – break into small florets
2 small potatoes – chopped into small cubes
2 carrots – chopped in small cubes
200 gms french beans – cut small
2 French onions or a big leek chopped.
1 big veg or chicken soup cube. Check for salt only at the end because the cubes will give all the salt needed.
Take a largish pan. Boil half a pan full of water. Add all the above vegetables and let cook on medium flame till veggies are just done. Serve with a couple of drops of olive oils and olives dropped in for additional taste.
A garlic toast or soup sticks on the side makes a good combo.
This soup will serve you for a couple of meals if you are going through it alone. So you can halve quantities if you like.
Variations can include with the above ingredients:
Add a chicken breast to the boiling water and when done for ten minutes, remove from water, chop fine and return to stock along with the veggies.
You can also add tiny macaroni with the veggies or other vegetables – Peas, Corn, Mushroom. Avoid Cabbage.
Tip: I chop the veggies while water is boiling. Drop in potatoes and carrots first as they need a little longer to cook. Then add the rest. Veggies should be crispy still when done.
Heat only quantities you wish to eat in micro or on fire later as if you heat the whole lot, the veggies will wilt.
- Got Nutrients? – Daily Tip, November 13, 2013 (mshulali.wordpress.com)
- History of Pearl millet (bbzfrankie.wordpress.com)