Soups and Stews
Soups and Stews
1 1/2 cups soup stock
1/4 cup margarine
1 medium white onion
3 or 4 cups cooked pumpkin
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1/2 teaspoon dried crushed red pepper (optional)
1. Chop the onion coarsely. Melt the margarine in a large saucepan. Saute onion in melted margarine, add salt, pepper, and red pepper (optional). Cook until the onion is dark brown but not burned, on low to medium flame. Stir frequently and keep covered.
2. Add the cooked pumpkin and stir in the vegetable stock. Bring to a boil, reduce heat, and simmer for at least 45 minutes, covered, on low to medium flame.
To prepare the pumpkin (which should probably weigh around 2 pounds, or 900 grams, to start with), discard all the seeds and the soft pulp around them, peel and chop. (If you haven't got a blender, grate all the vegetables.) Croutons are great with this.
Fry Light, for spraying
852ml/172 pt stock made with Vecon
3 leeks, chopped
salt & ground black pepper
908g/2 lb butternut squash, peeled, deseeded & flesh cut into 1" cubes
1 tbsp freshly chopped coriander
284ml / 1/2 pt skimmed milk
large pinch of ground allspice
very low fat natural yogurt, to serve
large pinch of freshly grated nutmeg
fresh coriander, to garnish
The advance preparation and freezing of stocks, soups and sauces is a valuable aid to kitchen economy; vegetables can be preserved in a useful form when they are cheap, stock can be kept safely, and much time can be saved in the final preparation of cheap meals. Read about such dishes: stock and bouillon, thick soups, basic sauces, meat sauce, tomato sauce and puree, fruit sauces.