How’s your winter survival strategy going? Have you moved your exercise indoors to the gym or spin class? Or are you rugged up and embracing the season? We bet you are warming from within and slurping soup! A bowl of soup can make a hearty meal or a satisfying snack and even give your weight management efforts an edge during winter, if you choose wisely, that is. And we have a perfectly delicious recipe for you as part of our collaboration with KRAFT Nuts new Naturals range of peanut butter – made from 100% peanuts.
Slurp your way through winter
Regularly including a portion controlled soup as a starter before your main meal is a smart strategy in winter, when you’re likely to burn less kilojoules in physical activity and turn to more comfort food.
Research by Dr Barbara Rolls, at Penn State University Eating Laboratory, shows eating a healthy soup before a main meal helps to lower the total kilojoule intake at that meal by an average of 400 kilojoules. Due to their high water and fibre content, vegetable broth based soups have a low energy (kilojoule) density and high satiety or appetite satisfaction score – meaning they fill you up without filling you out. When you enjoy soup on a regular basis you can clock up big kilojoule savings – just what’s needed to counteract a little hibernation time this winter.
In essence water or stock adds weight and volume to a soup and makes them more satisfying, with few additional kilojoules. Surprisingly, research shows foods with high water content have a big impact on eating satisfaction or satiety. You can’t simply drink lots of water with your meal for the same hunger busting effect.
Spiced Peanut Butter Kumera Soup
Serves 6
Preparation time: 20 minutes Cooking time: 50 minutes
Ingredients
2 tablespoons olive oil
3 large onions, finely chopped
1 tablespoon garam masala
1 tablespoon cumin
2 birds eye chillies, chopped
1.2 kg kumera cut into 2 cm cubes
2 royal gala apples, peeled and chopped
2x 400g cans chopped tomatoes
2 litres chicken stock
½ cup KRAFT Natural Peanut Butter Smooth
Turkish or sourdough bread toasted or chargrilled
KRAFT Natural Peanut Butter Smooth
Dukkah, extra, for serving
Parsley leaves for garnish
Method
- HEAT the oil in a large saucepan and sauté the onion for 2-3 minutes. Add the spices and chilli then sauté a further 2 minutes or over a low heat until fragrant.
- ADD the kumera, apples, tomatoes, stock and peanut butter to the saucepan. Bring to the boil and simmer covered for 40 minutes or until the vegetables are tender.
- PUREE the soup in a food processer or with a stick blender until smooth then reheat for serving. Adjust thickness with extra stock if needed.
- Spoon into serving bowls and sprinkle with parsley leaves. Serve with toasted bread spread with peanut butter and sprinkled with extra dukkah. Serve immediately
KRAFT Natural Peanut Butter Smooth and KRAFT Natural Peanut Butter Crunchy are fabulous newcomers made from, wait for it, 100 per cent peanuts, and absolutely nothing else. Ingredients = Peanuts (100%). Don’t you love that?
We suspect that our lovely readers have your own favourite soup combos too? How about it? Love to hear your ideas. #peanutbutterlover #scoopnutrition #kraftnaturals
KRAFT Natural’s new100% peanut butter is a Scoop Supporter and has collaborated on this recipe series with Scoop Nutrition. Any opinion regarding general health and wellbeing are those of the author, not the Scoop Supporter. Scoop Supporters are carefully selected to eat, drink or think like us. We like to work with our Supporters on something you will love and use all proceeds exclusively for site upgrades and to help us bring you more.
