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About this recipe: While lemon zest and parsley enliven this light turkey and vegetable soup, colourful carrots, celery and broccoli ensure that it is full of essential vitamins. The refreshing flavour stimulates the appetite, making the soup ideal for a first course. Chunks of Granary bread make a satisfying accompaniment.
Noodles can be added to make a more substantial soup. Start with 1.2 litres (2 pints) stock. In step 2, once the soup has been brought back to the boil, add 85 g (3 oz) thin or medium egg noodles, breaking them up as you drop them in. Boil for 1 minute, then add the broccoli. Alternatively, add broken up spaghetti with the carrots and celery. * Use skinless boneless chicken, lean pork or beef instead of the turkey and vary the vegetables. For example, try 100 g (3½ oz) leek or fennel instead of celery and add a few chopped spring onions or snipped fresh chives with the parsley. * For a Thai-style soup, use lime instead of lemon and coriander instead of parsley. Tear 3 lime leaves in half and tie in a square of muslin with 1 stalk of lemongrass, cut into 3, 1 small halved and seeded fresh red chilli, a few thick coriander stalks, 1 halved garlic clove and a 2.5 cm (1 in) piece fresh root ginger, cut into 4. Add this sachet of aromatics to the stock in step 1, and remove it at the beginning of step 4. Instead of broccoli, add 100 g (3½ oz) mange-tout, each one cut into 3 long strips. Add 1–2 tbsp fish sauce, to taste, with the lime juice. If you like hot Thai food, seed and finely chop a second small fresh red chilli and add it with the lime zest and coriander.
As well as being extremely low in fat, this soup is full of vitamins and disease-fighting phytochemicals. * Broccoli provides beta-carotene along with vitamin C and several of the B vitamins. Adding it towards the end of cooking minimises the vitamin losses caused by prolonged heating. * Carrots may not really help you see in the dark but they are one of the richest sources of the antioxidant beta-carotene, which helps to protect against cancer.
A, B6, B12, C * potassium * niacin, copper, folate, iron, selenium, zinc