Clams are a good source of protein, iron, and b vitamins. This is a healthier twist on a more traditionally creamy clam chowder. It is a lighter version, and quick and simple to prepare. Try something different, and head into Raeward Fresh for all the ingredients.
Kumara is a good source of vitamin C and if you choose orange you will be getting even more natural antioxidants. Cooking it in a small amount of oil helps the absorption of the fat-soluble antioxidants, and keeping the skin on the vegetables allows extra fibre in the meal. This is a great alternative to pumpkin soup if you are looking for a change as the winter months approach. To pick up all the ingredients for this heartwarming soup head in store to Raeward Fresh.
Scrub the kumara and remove any dark bits (no need to peel), chop up the kumara into cubes about a centimetre thick. Cut the carrot into slightly smaller sizes.
Rough chop the onion and fry off in a large saucepan until translucent. Crush and add the garlic and continue to cook for a further 2 minutes, taking care not to colour the garlic.
Grate the ginger (skin can stay on) and add to the onion mix along with the curry powder, cumin and nutmeg, and stir through for a further 2 minutes. If the spices begin to stick to the bottom of the pan add a little water.
Add both the kumara and carrot to the pan, stirring through.
Continue to stir the vegetables for a further minute to completely coat them with the spices.
Add the vegetable stock, cover to bring to the boil, then bring the heat down so that it can simmer for about 15 minutes, or until the kumara and carrots have softened.
Whilst the soup is cooking, toss the seeds in a non-stick pan over a high heat to warm through. Add the soy sauce and stir through to coat the seeds so that the soy sauce is fully reduced from the pan and onto the seeds.
Puree the soup using a stick blender (or normal blender), adding the milk to thin it to your preferred consistency.
Season with salt and pepper.
Ladle the soup into serving dishes, sprinkle with the seeds and some rough chopped coriander, a drizzle of yoghurt, and serve with wholegrain bread.
This is a protein packed soup that is almost like a modern minestrone. It has both chickpeas and quinoa (which is a complete protein with all essential amino acids) and it is packed full of veggies. It is a soups that really fills you up, is so full of flavour, and tastes even better for lunch the next day.