Irish Vegetable Soup & Brown Bread

 What better way to spend St Patricks Day than cooking up a traditional Irish feast of brown bread and a warming bowl of vegetable soup. Both recipes are simple to make and work perfectly together as a lunch or dinner, especially on cold days! The soup will also help us reach our 5-a-day, while the wholemeal flour used in the bread will keep us going right through the day!  

Don’t forget to add the signature cross to the bread before cooking, a superstition dating back to the 1830s, believed to keep away evil and protect the household! 

Bain taitneamh as do bhéile (Enjoy your meal) 

Ingredients:  

• 3 medium carrots 
• 400g/3 medium potatoes, peeled  
• 2 large onions 
• 1 large red pepper 
• 4 garlic cloves 
• 1 vegetable stock cube 
• 3 cups of water 
• 1 tablespoon olive oil 
• Salt and Pepper to taste 

Method:  

1. Roughly dice all of the vegetables as you heat the oil in a deep saucepan. 
2. Quickly fry the diced onions, carrots and garlic for 10 minutes.  
3. Next add the water, stock cube and potatoes and boil for 10minutes.  
4. Add the red pepper and boil for a further 10 minutes until the potatoes and carrots start to become tender.  
5. Take off the heat and leave to cool slightly before blending. 
6. Lastly, add salt and pepper to taste. 

This recipe serves 4, and each serving contains:  

Energy: 182kcal
Fat: 3.9g
Saturated fat: 0.6g
Carbohydrate: 31.1g
Sugars: 3.8g
Fibre: 4.8g
Protein: 4g
Salt: 0.6g  

Ingredients:  

• 250g self-raising flour 
• 350g wholemeal flour 
• 1 large teaspoon bread soda 
• 1 egg 
• 300ml low fat milk 
• 200g unsalted butter 
• Pinch of salt 

Method:  

1. Preheat oven to 220C/fan 200C/gas 7. 
2. Grease baking tin.  
3. In a large bowl, mix together the flour, butter, bread soda and salt. 
4. Make a well in the middle of the mixture and add the egg, followed by the milk, stirring as you go. 
5. The mixture should have a thick consistency. If it’s too wet, simply add more wholemeal flour, and if it’s too dry add more milk. 
6. Spoon into baking tin and using a knife, draw the all-important cross down the middle of the mix to keep away evil spirits (and help the bread to rise). 
7. Place in the oven and leave for 30 minutes, then reduce heat to 160C/fan140C/gas 3 for a further 30 minutes. The bread should be dark in colour and firm to touch.  

If you are feeling adventurous, try experimenting with different flavours and textures. Additional extras may include – raisins, sultanas, banana, nuts, seeds, dates, porridge oats or cinnamon. 

This recipe serves 12, and each serving contains:  

Energy: 199kcal
Fat: 15.7g
Saturated fat: 6.9g
Carbohydrate: 36.5g
Sugars: 0g
Fibre: 0g
Protein: 7g
Salt: 0.01g