The 'One Ingredient Lockdown Challenge' with a twist

This week is a little different! The 'one ingredient' is more like a 'few' ingredients! 

With winter having landed, soup packs are to in full force at every supermarket you go to! Filled with nutrition and cost effective, they are a staple in most South African households, but we needed a new take on an old favourite. 

Whether you spend all morning grating or chopping, following your Ouma's or Gogo's recipe is a must. Well, it was a must! This week, Izelle takes on the soup pack and turns it into the best soup in the world!

Also check out: Our one ingredient lockdown challenge with Izelle Hoffman!

Farm-style beef and vegetable soup

Prep time: 15 minutes

Cooking time: 45 minutes

Servings: 10–12

1 Tbsp olive oil

1 medium red salad onion, diced

500 g extra-lean beef mince

1/2 cup chopped fresh Italian parsley

500 g rosa tomatoes, halved

425 g fresh or defrosted frozen peas

550 g carrots, sliced

300 g spinach, chopped

500 g sweet potato, cut into chunks

15 cups (3.75 litres) hot water

1 tsp crushed garlic

¼ cup balsamic vinegar

2 heaped Tbsp paprika

2 Tbsp raw honey

2 tsp Oryx desert salt

1 tsp Oryx desert wine salt

1 tsp ground black pepper

2 tsp garlic flakes

2 tsp dried sweet basil

1. In a large saucepan, heat the olive oil and fry the onion until golden brown. Add the mince and parsley, and fry until the mince is cooked.
2. In the meantime, spray a separate saucepan with non-stick cooking spray and cook the rosa tomatoes for about 10min until soft, then add to the mince. 
3. Add the peas, carrots, spinach, sweet potato and 11 cups of the hot water. Give it a good stir and bring to a light simmer.
4. Add the remaining ingredients, reduce the heat to low and simmer for 30–45 minutes, adding the remaining 4 cups water while it cooks. Stir occasionally and cook until the vegetables are soft and tender. 

Note: Serve with freshly baked Rosemary Almond Bread for a complete meal.

Why we are using the following ingredients:

Oryx Salt

What is the purpose of adding salt during cooking? It’s to enhance flavour, right? So why not start by using a good-quality salt to do the job? Sun-dried and unrefined with no additives will bring out the best in your food in the healthiest way possible.

Raw Honey

Salt needs sweet and vice versa to enhance taste and flavour. So when you add sweetness, choose a sweetness that has a healing effect on your body and health. Raw honey is antiviral and anti-fungal, and contains powerful antioxidants. Its helps ward off allergies, stabilise blood pressure and balance blood sugar levels. It also boosts the immune system and promotes digestive health.

Olive Oil

We all have our reasons why we prefer certain oils, but without a doubt my oil base of choice is olive oil, specifically for its amazing health benefits. Olive oil helps reduce inflammation and prevent osteoporosis, and is essential for bone health because it assists in the absorption of calcium and the mineralisation of bones, all of which are qualities I look for in a product, given my hip dysplasia and related joint pain.

Onion

Onions are a natural antibiotic and antiseptic, so are a big YES, especially in winter. They purify the blood, regulate blood sugar levels and improve digestion. They are also anti-inflammatory. In addition to fresh onions, in my pantry you will find dried onion powder and flakes.

Ground Black Pepper

Why do we add pepper to our food? When I ask this during cooking demonstrations, I always get the most interesting answers, but mostly people cannot tell me why they add pepper to their meals. My reason? It increases nutrient absorption and improves digestion, so you can get the most out of every meal, every time.

Paprika

Smoked or sweet, paprika is antibacterial, anti-inflammatory and high in vitamin C. It helps ease arthritis and joint pain, and aids in iron and antioxidant absorption.

Crushed Garlic

Antiviral, antifungal and anti-inflammatory, garlic assists in detoxification and boosting the metabolism, and is a natural dewormer that kills parasites. I use both black and white fresh garlic, and keep dried garlic powder and flakes in my pantry.

Parsley

Parsley is so much more than just a garnish; it packs an unsuspecting nutritional punch. High in vitamins A and C and calcium, it is anti-inflammatory, improves bone health, is a blood purifier and boosts the immune system.

Sweet Potato 

Sweet potato is an anti-inflammatory immune booster, full of nutrients and rich in beta carotene (an important antioxidant and precursor to vitamin A). It also regulates blood sugar levels and is easily digestible because of its high fibre content.

listen here:

Another one ingredient challenge: What's in your fridge?

If you would like Izelle to use your ingredient idea to create a recipe that the whole family will love, send us a message on our Facebook page or leave a comment here and you could win a copy of her eBook - 'Mindful Eating'! 

You can also buy your copy here!