RECIPES
Delicious Soup
Benefits of Eating Soup?
Soup is a quick, hot meal that offers plenty of health benefits. You can throw a variety of ingredients into a slow cooker in the morning before you leave for work or school and return home to a delicious meal in the evening.
The healthiest soups include fresh, low-fat ingredients and a minimum of salt and extra fat. You can use up leftovers in a soup pot and create new variations of favorite recipes, since soup lends itself to experimentation.
Instant, Simple & Tasty with Goch
Preparation time: 10 min - Serves 2
Ingredients
1 carton of fresh soup of choice (We are using, New Covent Garden Hearty Five Vegetable Soup, 700G priced at £2.35 from TESCO)
½ tsp Habanero Perfection or Scotch Bonnet Burst Chilli Sauce or 1 teaspoon of Birds’ Eye Twist, Jalapeno Sweet, Cayanne Fresh or Serrano Fruit Chilli Sauce
2 wholegrain bread rolls
Instructions
Prepare the soup according to instructions on the pack.
Microwave (From Chilled): 900W (High 100%).
1) Give the carton a good shake, open it up and pour into a microwavable bowl.
2) Microwave for 4 minutes, stand for 30 seconds then stir.
3) Microwave for a further 3 minutes and stand for 1 minute.
4) Add Goch sauce and stir to combine, and then serve with the bread rolls
Hob (From Chilled): Ready in 5 minutes.
1) Give the carton a good shake, open it up and pour into a saucepan.
2) Heat gently for 5 minutes, stirring frequently, but don't let it boil.
3) Add Goch sauce and stir to combine, and then serve with the bread rolls
Benefits
Quick, easy, refreshing, healthy and a great recipe for busy people
Goch style chicken and corn Soup
Preparation time : 15 min - Cooking time: 10 min- Serves 4
Ingredients
1 litre water
425g can of corn, undrained
2 chicken stock cubes, crumbled
8 spring onions, sliced
2 tablespoons of Goch Bird’s Eye Twist or Jalapeno Sweet or Serrano Fruit Chilli Sauce
(If you like it HOT, use 1 tablespoon Goch Habanero Perfection Chilli sauce instead)
500g skinless chicken breast, trimmed and thinly sliced
200g fresh thin rice noodles
2 handful of fresh basil, chopped
2 teaspoons of grated lime zest
Juice of one lime or 2 tablespoons of lime juice
Instructions
Bring the water to boil in a large saucepan over high heat. Add the corn and corn juice, stock cubes and spring onion, then reduce the heat and simmer for 1 minute.
Add the chicken, Goch Chilli sauce and simmer for 3 minutes or unit chicken is cooked through.
Put the noodles in a large heatproof bowl, cover with boiling water and soak for 5 minutes, or until softened, Separate gently and drain.
Add the noodles, basil, lime zest and lime juice to the soup and serve immediately
Benefits
Prepared in less than 30minutes. Protein 32.4g and fibre 3.8g
Mediterranean fish soup
Preparation time: 30 min - Cooking time: 45 min - Serves 4
Ingredients
½ tsp saffron threads
2 teaspoons olive oil
1 leek, chopped
1 large onion thinly sliced
2 garlic gloves, finely chopped
I bay leaf, torn
½ teaspoon marjoram
1 teaspoon grated orange zest
2 tablespoons dry white wine
500g fresh ripe tomatoes, chopped
Goch Chilli sauce of choice (2 tablespoons if using Serrano Fruit OR Jalapeno Sweet)
1 tablespoon if using Bird’s Eye Twist
1 teaspoon if using Habanero Perfection
125g tomato passata
500ml fish stock
2 tablespoons concentrated puree
2 teaspoons soft brown sugar
500g skinless and boneless fish fillets, cut to bite size (try cod, mullet or snapper)
3 tbs parsley, roughly chopped
Salt and ground black pepper
4 bread rolls or slices
Instructions
Place the saffron in a small bowl and add 2 tablespoons of boiling water.
Heat oil in large saucepan over low heat. Add the onions, leek, garlic, bay leaf and marjoram. Cover and cook for 10 minutes. Shake the pan occasionally until the onions are soft. Add the zest, wine and tomato, cover and cook for 10 minutes.
Add the Goch sauce, tomato passata, fish stock, tomato paste, sugar and saffron with the liquid to the pan. Stir well and bring to boil, and then bring the heat to low and simmer, uncovered for 15 minutes.
Add the fish to the soup, cover and cook for 8 minutes, or until tender. Add ½ the parsley, then season to taste. Discard the bay leave. Sprinkle in the soup with the remaining parsley just before serving.
Warm the bread and serve with the soup.
Benefits
A great way to introduce fish into your diet, rich in protein, minerals, vitamins B group and antioxidants
Goch Beef Soup
Preparation time: 20 min & 40 min freezing - Cooking time: 30 min - Serves 4
326 Calories (1367Kj)
Ingredients
400g lean rump steak, trimmed
½ onion
1 ½ tablespoons fish oil
1 star anise
1 cinnamon stick
Pinch ground white pepper
1.5 litres beef stock
2 tablespoons of Goch Bird’s Eye Twist Chilli sauce (or Jalapeno Sweet for anyone new to chilli)
300g fresh thin rice noodles
3 springs onions, thinly sliced
2 tablespoons finely chopped mint
1 small red onion finely sliced
90g bean sprouts, trimmed
Lime wedges to serve
Instructions
Wrap the steak in plastic wrap. Place in the freezer for 40 min to make it easier to slice.
Place the ½ onion, fish sauce, star anise, cinnamon stick, white pepper, stock and 500 ml of water in a large saucepan. Bring to the boil then reduce the heat. Add the Goch Sauce, cover and simmer for 20 minutes. Discard the onion, star anise, cinnamon stick.
Place the noodles in a large heatproof dish. Cover with boiling water and soak for 5 minutes, or until softened. Separate gently and drain.
Thinly slice the meat across the grain.
Divide the noodles and spring onions between four deep bowls. Top with beef, mint, bean sprouts and thinly sliced red onions. Ladle the hot broth over the top and serve with lime wedges. The heat in the liquid will cook the beef.
Benefits
Full meal in bowl. Filled with authentic aromas and flavours
