Researchers have found that eating soup can help you lose weight. Because you tend to feel full sooner, you eat less of your main course. Eating soup also makes you stay hunger-free for longer time, and less likely to snack through the afternoon.
However researchers stressed that the soup must be low-calorie and based on stock, not cream. Here are 3 easy and delicious soup from Soup Recipe to try at home.
1. Asian-Style Chicken Noodle Soup
* 4 Tbsp vegetable oil
* 1 medium onion, thinly sliced
* 3 garlic cloves, finely chopped
* 2 peppers, deseeded and finely chopped
* salt and freshly ground black pepper
* 5 1⁄3 oz carrots, shredded
* 2 ¾ pt chicken stock
* 4 boneless chicken breasts, cut into small chunks
* 2 1⁄8 oz rice noodles
* the juice of 1 lime
* 3 Tbsp coriander leaves, chopped
* 4 fresh basil leaves, chopped
* a small handful of bean sprouts
* 1 Tbsp soy sauce
* 1 Tbsp fish sauce
- Pour the oil into a large soup pot and place it over a high heat.
- When the oil is hot, add the sliced onion, garlic and pepper, and cook while stirring for 2 minutes. Season with salt and pepper. Next, add the shredded carrot and the stock and stir. Cover the pot and bring the soup to a gentle boil.
- Once the liquid has started to boil, add the chicken and leave it to simmer for 5 minutes. Now add the noodles and simmer for a further 5 minutes.
- Add lime juice and serve. Remove the soup from the heat and add the lime juice to give it a slightly tangy flavour. Finally, ladle it into soup bowls and garnish with the chopped coriander, a basil leaf and a sprinkling of bean sprouts.
2. Turkey Soup
for the stock:
* chopped leftover turkey bones
* 2 carrots, chopped
* 2 celery sticks, chopped
* 2 bay leaves
* 2 onions, roughly chopped
* 1 Tbsp whole black pepper corns
* 1 tsp dried allspice berries
* 8 ½ pt water
for the soup:
* 2 carrots, diced
* 2 celery sticks, diced
* 1 potato, diced
* 2 Tbsp parsley
* salt and pepper
- Begin the stock. Place the leftover turkey bones in the large pot and add the water. Bring it to a simmer and give the surface a skim.
- Add the onions, celery, black pepper, allspice, and bay leaves. Make sure they are all submerged and to a simmer. You can add any spices that you want.
- Once the stock has boiled down to less than 3/4 its original volume, place a strainer over a smaller pot and pour. The remaining solids can be thrown away.
- Add the vegetables. Add the carrots, potatoes, celery and season with salt and pepper. Let it return to a simmer and cook until the vegetables are tender.
- For a variation, dice up any leftover meat that you might have and add it at the very end.
- Sprinkle on little fresh parsley and serve while steaming hot.
3. Chicken Soup With Matzo Balls
* 2 ¼ Lb chicken , cut into pieces
* 2 carrots , peeled and roughly chopped
* 1 onion , chopped
* 4 celery stalks , chopped
* 2 parsnips or 1 celeriac , peeled and chopped
* a few sprigs of parsley
* a few sprigs of thyme
* 2 bay leaves
* 4 all spice kernels
* 1 Tbsp whole black pepper
* ½ Tbsp salt
* 4 ¼ pt water
* 2 eggs , beaten
* ½ tsp salt
* ½ tsp ground black pepper
* 5 fl oz chicken broth or water
* 2 Tbsp chopped parsley
* 2 Tbsp olive oil
* 5 1⁄3 oz matzo meal
- Place the chicken pieces into a large saucepan, then add the carrots, onions, celery, celeriac or parsnips, cover with water and bring to the boil. Once boiling, skim off any foam that has collected at the top. Add the parsley, thyme and bay leaves, the allspice, salt and the black pepper. Cover and let it gently simmer for a minimum of 2 hours.
- Fill the second saucepan three-quarters full with water and place it on a medium heat. Season with a pinch of salt and let it to come to a boil.
- Make the matzo balls. Put the eggs, water or chicken stock, salt and pepper, fat or olive oil and parsley into the medium bowl. Whisk it well until thoroughly mixed. Pour the matzo meal into the mix. Combine it well to create a rough paste.
- Shape and cook the matzo. Using your hands, shape the dough into balls that are a little smaller than a walnut (they expand.) Place the balls into the pan of boiling, salted water. Allow them to cook for 10 minutes, on a gentle simmer. Do not allow the water to boil as the balls will break. Then remove them with your slotted spoon. Set them aside until the soup is cooked and ready to serve. These matzo dumplings are cooked separately so that they don’t cloud the soup.
- After two hours simmering you can remove some of the fat. Take a spoon and very lightly angle the lip to the edges of the saucepan to carefully scoop up the fat around the parameter. Pour the pan of soup into the colander to drain into the saucepan below.
- Finally, adjust the seasoning to your liking
- Add the matzo balls. Carefully add the matzo balls into the hot soup and place it onto a gentle heat to warm through. The chicken that is left can be used for salads, or for a more substantial meal; it can be shredded and returned to the broth.
- Once warmed, ladle the soup into a bowl. Warming, nutritious and full of flavour, serve immediately, for a meal in one!