Savoury vegetable soups: gazpacho and borscht

These two savoury soups are a healthful and delicious way to introduce vegetables into your diet. Just make sure that you prepare enough when the family asks for seconds!

Preparation time: 25 minutes
Standing time: 1 hour
Serves: 4

Ingredients

• 1 litre (4 c.)  tomato juice
• 4 plum tomatoes, seeded and coarsely chopped
• 1 cucumber, peeled, seeded and coarsely chopped
• 1 small yellow pepper, seeded and coarsely chopped
• 3 scallions, finely chopped
• 50 ml (1/4 c.) freshly squeezed lemon juice
• 50 ml (1/4 c.) coarsely chopped basil
• 1 clove garlic, minced
• 1 ml (1/4 tsp.) salt
• 1 ml (1/4 tsp.) black pepper
• 1 ml (1/4 tsp.) hot sauce

Preparation instructions

1. Combine all the ingredients in a large jug.
2. Mix thoroughly.
3. Refrigerate for at least one hour before serving.

N.B.: gazpacho is always served cold.

Nutritional information per serving: 76 calories; 3 g protein; 0 g fat (including 0 g saturated fat); 0 mg cholesterol; 15 g carbohydrates; 2 g fibre and 1,020 mg sodium.

Preparation: 25 minutes.
Cooking: 50 minutes.
Serves: 6

Ingredients

• 2 litres (8 c.) water
• 2 medium celery stalks, chopped
• 1 medium carrot, peeled and chopped
• 1 medium onion, quartered
• 3 cloves garlic, crushed
• 4 sprigs parsley
• 2 bay leaves
• 2 ml (1/2 tsp.) salt
• 4 medium beets
• 1 small turnip
• 10 ml (2 tsp.) olive oil
• 1 medium onion, very finely chopped
• 500 ml (2 c.) thinly sliced green cabbage
• 30 ml (2 tbsp.) finely chopped dill
• 15 ml (1 tbsp.) freshly squeezed lemon juice
• 50 ml (1/4 c.) light sour cream

Preparation instructions

1. Place water, celery, carrot, onion, garlic, parsley, bay leaves and salt in a large pan; bring to a boil. Reduce heat.
2. Simmer, covered, for about 25 minutes, to make a stock. While the stock simmers, peel the beets and turnip, adding all the peel to the pan. Chop the beets and turnip into small pieces.
3. Heat oil in a large saucepan over medium heat. Add the chopped onion. Sauté until softened, about five minutes.
4. Add the beet, turnip and cabbage. Strain the stock, discarding the vegetables. Add the stock to the beet mixture.
5. Simmer, uncovered, until root vegetables are tender, about 20 minutes.
6. Remove from heat. Stir in dill and lemon juice. Cool to room temperature.
7. Cover; refrigerate until cold. Whisk in sour cream just before serving.

Nutritional information per serving: 71 calories; 2 g protein; 3 g fat (including 1 g saturated fat); 4 mg cholesterol; 11 g carbohydrates, 3 g fibre and 223 mg sodium.

You can make a quick version of borscht using eight cups of store-bought vegetable stock, canned beets and packaged shredded cabbage. Serve chilled.

For a delicious (and filling!) meal that your whole family will enjoy, these are two outstanding recipes worth trying.