Talk to a specialist nurse

0808 800 0035
Icon
Icon
Icon

Summer soup recipe

Blog

25 Jul 2022

As well as providing over 300mg of calcium in each serving, this light summer soup also contains lots of fibre and iron. Whenever you eat it, it’s the perfect food to boost calcium levels if you’re living with, or trying to prevent, osteoporosis, or just trying to get more calcium into your diet.

Serves 4 (each serving is 500ml)

Ingredients

2 large potatoes, peeled and cut into 1cm chunks
2 large onions, peeled and finely chopped
25g butter (or dairy-free alternative)
2 x 75g packs of watercress
1 x 100g pack of green salad leaves, e.g., rocket, lettuce
1kg broccoli, washed and cut into tiny florets
1 litre chicken or vegetable stock (may be made with stock cubes and boiling water)
1 tsp grated nutmeg (to taste)
A pinch of salt (remove if using stock cubes), or to taste after cooking
50g of any hard cheese, e.g., cheddar, Gruyère grated (or dairy-free alternative), or 1 tbsp toasted sesame seeds for garnish (for those including dairy in their diet, the cheese will provide more calcium than the seeds)

Method

The soup is best made in a microwave oven as more nutrients will be preserved than if cooked in a pan. This recipe is based on using a 900-watt microwave oven.

  1. Place the chopped potato, onion, and butter into a large microwave-proof cooking bowl, stir well together, cover with a well-fitting lid, and cook on high power for 2–3 minutes until the vegetables are soft and the butter absorbed
  2. Stir in the watercress, salad leaves and broccoli. Re-cover and continue cooking for a further 5 minutes, until the leaves soften
  3. Pour in the stock and season to taste. Return the dish to the microwave and continue to cook on high power for 15 minutes, until the soup comes to the boil and all the vegetables are thoroughly cooked through
  4. Remove the dish from the microwave and blend the soup. For a thinner soup, just add more stock until you get your desired consistency
  5. Serve immediately, topped with a little grated cheese or a sprinkle of toasted sesame seeds, and a slice of toasted buttered wholemeal bread.

Find out more about nutrition for bone health

Help our specialist nurses continue to support those in need


Image