If you live in Cape Town as I do you will be shivering in the current cold spell which is, I am sure, now here to stay for the winter. Cold, wet, windy with dark early mornings making the commute to work really miserable; with the same scenario when you travel home in the evening.
Makes me truly grateful that I can earn living from the comfort of my own home.
We love soup in the winter and we have a few favourites that we never get tired of. This is a recipe I discovered last winter and it is taken from the great book:-
South African Cookbook for Diabetes and Insulin Resistance.1 Second edition 2009. Tafelberg Publishers. Hilda Lategan RD ( SA)
I started buying ‘ diabetic’ cookbooks years before I ever became diabetic/pre-diabetic. The recipes are always great and very healthy.
This soup is really delicious. The first time I made it, we sat down and finished the whole lot at one sitting!
Try it! I mean a portion – not the whole damn lot! 🙂
SAVOURY POTATO & SWEETCORN SOUP. Yield 1.25 litres (5 servings). Serving size 250ml.
500g (4-6) medium potatoes * 2 celery stalks with leaves, chopped (50g) * 1 small onion, peeled & chopped (50g) * 1 beef stock cube, crumbled * 500ml boiling water * 420g can cream style sweetcorn * 375ml low-fat milk * 100g lean ham, cubed * 25ml chopped parsley * salt to taste.
- Place the potatoes, celery, onion, beef stock cube and boiling water in a saucepan. Bring to the boil and simmer for 15 to 20 minutes, until potatoes are tender and cooked. Mash the potatoes. Stir the sweetcorn and milk into the mashed potatoes. Bring the mixture to the boil and cook for 2 minutes, stirring.
- Stir the ham and the parsley into the soup and season with salt, if desired. Serve warm.
Comments: The carbohydrate content of this soup is high and for this reason the soup usually replaces the portion of bread for that meal. Instead, depending on your dietary prescription, rather add more protein to the meal e.g. a slice of ham or a little grated cheese. The soup tastes best when freshly prepared but it can be cooled successfully for 48 hours and reheated. Freezing is not recommended.
250ml = 2 starch + 1 low-fat protein; Glycemic index: low (51); Glycemic load: 18
Per portion: Energy 921kJ; CHO 34.8g; Protein 9.8g; Fat 2.9g; MUFA 1.0g; PUFA 0.3g; Chol. 15.5mg; Fibre 3.2g