F.X. MAYR-ÄRZTE

Soups &
Vegetable broths

You can prepare a base soup quickly and easily in no time at all. In base soups all vegetables and herbs are alkaline. With the basic recipe of approx. 250-300g freshly cut root vegetables with 1 liter of liquid cooked for approx. 10 minutes you get a creamy soup. For water-rich vegetables, such as pumpkin and zucchini, you need up to twice the amount. You can control the desired consistency of the soup by mixing it in a glass or pureeing it with a blender jar, by adding more liquid.

Pumpkin soup with ginger

Ingredients (4 servings)

500 g	pumpkin
50 g	spring onions or leeks
1 Liter	vegetable stock
2 tbsp	each of butter and cream
1 tbsp	each of pumpkin seed oil and chopped pumpkin seeds
1 tsp	finely chopped ginger

Sea salt, white pepper, nutmeg, ground cumin

Method (15 minutes)

Chop the onion into small pieces and the pumpkin and vegetables into large cubes. Sweat the onion in butter in a casserole dish, add the pumpkin and ginger, sweat briefly and fill up with vegetable stock. Salt and cook for about 5 minutes until soft.
In a blender puree the cooked pumpkin, vegetables and stock with cream and spices and season well. If too thick, thin a little with more stock. To serve, garnish with sour cream, pumpkin seed oil and pumpkin seeds.

When shopping, always look for fresh, well-chilled pumpkin pieces. Muscat pumpkin or Hokkaido pumpkin taste best and can even be used with the skin on.

Nutritional information (1 portion)

KCAL	CARB	PROT	FAT
75	7,0	1,3	4,5

Food compatibility

L	Use lactose-free butter and cream
F	Option to omit onion
G	Gluten-free
H	Option to prepare without pumpkin seeds

TOMATO SOUP

Ingredients (4 servings)

1	onion finely chopped
4	cloves of garlic
800 g	well ripe tomatoes (remove skin if necessary)
200 ml	vegetable stock
1 tbsp	each olive oil or butter and tomato paste
2 tbsp	fresh basil strips
1 tsp	honey

Sea salt, white pepper
A dash balsamic vinegar

Method (15 minutes)

Brown the finely chopped onion and garlic in a saucepan with olive oil. Remove the stalk from the tomatoes, dice the tomatoes and add them with the tomato paste, salt and pepper. Bring to the boil once, remove from the heat, cover and leave to steam for 5 minutes.
Add the basil, honey and vinegar. If necessary, blend using a hand blender, adding enough vegetable stock to make the tomato soup creamy. Serve and garnish.

Nutritional information (1 portion)

KCAL	CARB	PROT	FAT
60	8,4	2,3	1,7

Food compatibility

L	Lactose-free
F	Omit honey, balsamic vinegar and possibly onion
G	Gluten-free
H	Recipe not suitable due to tomatoes

Beetroot soup

Ingredients (4 servings)

200 g	peeled potatoes (floury variety)
100 g	beetroot, pre-cooked and peeled
50 g	chopped spring onions (scallions)
1 liter	vegetable stock
2 tbsp	whipping cream
1 tbsp	each olive oil, balsamic vinegar and horseradish
1 tsp	ground caraway

Sea salt, pepper

Method (20 minutes)

Sauté the spring onions with the potato cubes in olive oil, add the vegetable stock, salt, cook until soft and purée.
Roughly chop the cooked beetroot, add and blend the soup again with caraway seeds, horseradish, cream, balsamic vinegar, salt and pepper and season well. Garnish with a dollop of sour cream and ground caraway seeds.

Be sure to cook the beetroot extra soft with the skin on to retain the color. Do not cover the finished soup or it will lose its color.

Nutritional information (1 portion)

KCAL	CARB	PROT	FAT
85	9,9	1,8	2,8

Food compatibility

L	Use lactose-free cream
F	Omit balsamic vinegar and possibly onion
G	Omit balsamic vinegar, possible substitute apple cider vinegar
H	Histamine-free

Apple-celery soup

Ingredients (4 servings)

300 g	apples
100 g	celery
20 g	butter
500 ml	vegetable stock and milk each
20 ml	wine
½ tsp	fresh ginger

Sea salt, white pepper, lemon balm

Method (15 minutes)

Chop the onion and sauté in butter. Peel and dice apple, ginger and celery, add to the pan and fill up with stock and milk.
Cook for about 10 minutes until soft and purée with a pinch of salt, pepper, cream, wine and lemon balm. Serve and garnish with lemon balm and small apple slices.

Add 2 tablespoons of a good quality curry powder for a spicier variation. You can also substitute apple juice for stock.

Nutritional information (1 portion)

KCAL	CARB	PROT	FAT
125	10,9	1,2	8,1

Food compatibility

L	Use lactose-free milk, cream and butter
F	Omit wine, apple juice, option to omit onion
G	Gluten-free
H	Use young wine

Pureed fennel soup with shrimps

Ingredients (4 servings)

300 g	fennel bulbs
50 g	each of onion, potato and fresh shrimps
20 g	butter
1 liter	vegetable stock
4 tbsp	each white wine and cream

Sea salt, white pepper

Method (15 minutes)

Clean the fennel, remove the stalk and chop. Dice the onion and potato and sauté in butter. Add the fennel, salt and vegetable stock.
Cook for about 10 minutes until soft and purée with pepper, cream and wine. Arrange and garnish with fennel greens and the warmed shrimps.

Substitute other vegetables and make a creamy pureed base soup. The liquid requirement sometimes needs to be varied.

Nutritional information (1 portion)

KCAL	CARB	PROT	FAT
96	4,7	4,6	5,9

Food compatibility

L	Use lactose-free cream and butter
F	Omit wine and option to omit onion
G	Gluten-free
H	Use young wine

Cream of nettle soup

Ingredients (4 servings)

2	cloves of garlic
250 g	floury potatoes peeled
100 g	(approx.) nettle leaves
50 g	each of onion, white wine and cream
1 liter	Vegetable stock
2 tbsp	olive oil

Sea salt, white pepper

Method (15 minutes)

In a large pan sauté the finely chopped onion and garlic in olive oil until tranluscent. Cut the potatoes into small pieces, add and fill up with stock. Season with salt and pepper and cook for about 10 minutes until soft.
Add the nettles, bring to the boil and blend the soup with the cream and white wine. Serve and garnish with some cream and nettle leaves.

Young spinach leaves, any kitchen herbs, dandelion leaves or, in winter, kale or chard can be used instead of nettles.

Nutritional information (1 portion)

KCAL	CARB	PROT	FAT
115	10,6	1,7	10,3

Food compatibility

L	Use lactose-free cream
F	Omit wine and option to omit onion
G	Gluten-free
H	Do not use spinach or chard as substitutes for the nettles, use young wine

FISH SOUP WITH SAFFRON AND SEAWEED

Ingredients (4 servings)

2	cloves of garlic
200 g	fish fillet (salmon, trout, pikeperch (zander), char)
200 g	mixed vegetables (carrots, yellow beets, celery, fennel)
100 g	fresh mussels
50 g	each of onions, diced tomatoes, fresh seaweed
1 liter	vegetable stock or fish stock
50 ml	white wine
1 tbsp	each of olive oil, port wine, basil

Sea salt, white pepper
A sachet saffron threads

Method (15 minutes)

Sauté the finely chopped onion and garlic in a saucepan with olive oil until transluscent, add salt and fill up with vegetable stock (fish stock).Sauté the finely chopped onion and garlic in a saucepan with olive oil until transluscent, add salt and fill up with vegetable stock (fish stock).
Slice the fresh vegetables, add and cook al dente with the saffron threads for about 10 minutes. Add the mussels after 5 minutes. Season to taste with wine, port, salt and pepper.
Next season the small pieces of fish with salt and pepper and place them in the simmering soup. Remove from the heat, cover and leave the flavors to develop for about 5 minutes. Serve and garnish with crisp seaweed tomato cubes and basil strips.

You can use all firm fish and shellfish with this recipe. If using whole fish, make a fish stock and use this to infuse.

Nutritional information (1 portion)

KCAL	CARB	PROT	FAT
110	4,5	13,6	3,1

Food compatibility

L	Lactose-free
F	Omit wine, port and option to omit onion
G	Gluten-free
H	Omit port, tomatoes, mussels and seaweed, use young wine

MINESTRONE VEGETABLE SOUP

Ingredients (4 servings)

200 g	fresh, colorful vegetables
50 g	each of spring onions (scallions), tomato puree and chopped tomatoes
50 g	g each Parmesan cheese, cooked rice or noodles
1 liter	vegetable stock or fish stock
1 tbsp	each olive oil, chopped parsley

Sea salt, pepper, nutmeg

Method (15 minutes)

Sauté the finely chopped onions in olive oil, add the vegetables and tomato purée, salt, fill with vegetable stock and cook al dente for about 10 minutes.
Remove from the heat, season with salt, pepper and nutmeg, add the rice and diced tomatoes. Serve and garnish with parsley and parmesan.

Broccoli or cauliflower roses, yellow beets, fennel, celery, spinach leaves and all root vegetables can be used in this soup.

Nutritional information (1 portion)

KCAL	CARB	PROT	FAT
138	13,3	7,2	18,6

Food compatibility

L	Use lactose-free cheese
F	Option to prepare without onion
G	Use rice or gluten-free pasta
H	Omit spinach, tomatoes, marrow and parmesan cheese

Vegetable stock basic recipe

Ingredients (4 servings)

2	each of bay leaves and nutmeg
400 g	fresh root vegetables such as: Carrot, yellow turnip, celery tuber, celery stalk, fennel tuber, parsley root or parsnip (use vegetable peel, leaves and good vegetable leftovers)
50 g	leek or spring onions (scallions)
1 liter	water
1 tbsp	Sea salt

Sprigs of fresh kitchen herbs (thyme, marjoram, parsley....)

Method (40 minutes)

Brush the vegetables well under running water, cut them into small pieces and put them with the peel in a pot with cold water. Add the spices and salt and simmer for about 40 minutes.
Strain the broth through a fine sieve, season well and serve as a clear soup. Stir in 1 teaspoon of soy sauce and 1 teaspoon of olive oil, if desired. Serve with the appropriate soup garnish.

Add water to the remaining vegetables, bring to the boil, cool, put in the refrigerator (keeps for 2-3 days) and use to make base soups. Make 2-3 liters of soup at once, strain the required amount through a fine sieve and put the rest with the vegetables to cool, then storing in the refrigerator. You can always vary the taste by using different vegetable mixtures.

Nutritional information (1 portion)

KCAL	CARB	PROT	FAT
-	-	-	-

Food compatibility

L	Lactose-free
F	Fructose-free
G	Gluten-free
H	Histamine-free

curd cheese gnocchi soup

Ingredients (4 servings)

1	egg yolk
50 g	low-fat, sheep's or goat's curd cheese (quark)
20 g	grated hard cheese
10 g	wholemeal spelt flour
1 liter	vegetable stock
2 tbsp	butter

Sea salt, grated nutmeg

Method (10 minutes)

Season the vegetable stock well with a little sea salt, soy sauce and olive oil. To make the curd gnocchi, beat the egg yolks with the butter until foamy. Mix in the curd cheese (quark), flour and cheese. Season with salt and nutmeg. Refrigerate for 10 minutes.
Using 2 teaspoons, form 8 small dumplings and boil in salted water for about 10 minutes. Add to the vegetable stock.

Nutritional information (1 portion)

KCAL	CARB	PROT	FAT
92	2,5	5,7	6,4

Food compatibility

L	Use lactose-free curd (quark) and cheese
F	Fructose-free
G	Use buckwheat flour instead of spelt
H	Only use cream cheese

pike dumpling soup

Ingredients (4 servings)

150 g	boneless pike meat, finely chopped
1 liter	vegetable stock
125 ml	cream
1 tsp	dill

Sea salt, ground pepper

Method (10 minutes)

Season 1 liter of vegetable stock well with a little sea salt, soy sauce and olive oil. Puree the finely chopped fish in a kitchen processor, add the cream, salt, pepper and dill, puree again. Form small dumplings with 2 wet teaspoons, place in boiling salted water and leave to stand for 5 minutes. Remove and place in the vegetable broth.

You can also make meatballs like this for soup. The more liquid used the looser the dumplings are, the less liquid used the firmer they are!

Nutritional information (1 portion)

KCAL	CARB	PROT	FAT
126	-	7,6	10,2

Food compatibility

L	Use lactose-free cream
F	Fructose-free
G	Gluten-free
H	Histamine-free

Spelt semolina dumpling soup

Ingredients (4 servings)

1	egg
120 g	spelt semolina
60 g	butter
1 liter	vegetable stock

Sea salt, nutmeg, chives

Method (10 minutes)

Season the vegetable stock well with a little sea salt, soy sauce and olive oil. To make the dumplings, cream butter well, add egg and mix well with semolina. Chill for ½ hour, form small dumplings with 2 wet teaspoons and place in boiling salted water, boil for 10 minutes.
Remove from the heat, add a dash of ice-cold water, cover and leave to soak for 10 minutes. Remove the dumplings and serve with the broth. Sprinkle with chives.

Nutritional information (1 portion)

KCAL	CARB	PROT	FAT
231	20,0	4,9	14,2

Food compatibility

L	Use lactose-free butter
F	Fructose-free
G	Use with maize or millet semolina
H	Histamine-free

Spelt fritter soup

Ingredients (4 servings)

4	eggs
300 g	freshly ground spelt flour
1 liter	vegetable stock
350 ml	milk
2 tbsp	olive oil
2 tsp	chopped parsley

Sea salt

Method (10 minutes)

Beat the eggs with a hand mixer. Mix in the salt, parsley, milk and flour. Heat a non-stick pan with a little oil. Pour 1 ladle of the pancake batter (or less) into the center. Spread evenly thin by swirling the pan and fry. Flip the pancakes and cook the other side. Place on a plate and keep warm. Make the rest of the pancakes.
Cut into thin strips and add to soup.

Nutritional information (1 portion)