Learn how to prepare healthy dishes to enjoy the month of St. John
It is perfectly possible to prepare and enjoy light broths during the June festivals. While this celebration is known for tasty, high-calorie traditional dishes, it’s important to remember that you can adapt the recipes for healthier options. Broths can be made with fresh vegetables which provide a nutritious meal, rich in fiber and vitamins, without compromising on flavour. So, find out how to prepare some options!
Yam broth with corn-green
ingredients
- 8 sweet potatoes, peeled and cut into cubes
- Grains of 4 ears green corn cooked
- 1 onion peeled and chopped
- Olive oil, thyme, salt and ground black pepper to taste
- Waterfall
Preparation method
In a pan, place the yam, cover with water and cook over medium heat until soft. Turn off the heat, wait for it to cool, transfer the yam with the water to a blender and blend until smooth. Reserve. In a pan, add the olive oil and place over medium heat to heat. Add the onion, garlic and corn kernels and sauté. Turn off the heat and set aside some of the corn.
Then add the yam broth to the pan and season with salt and black pepper. Place over medium heat to cook for 10 minutes. If you think it’s thick, add a little more water. Turn off the heat, put the broth in a container and serve with the corn and thyme set aside.
Pumpkin and chicken broth
ingredients
- 1/2 pumpkin Peeled and chopped Japanese
- 2 tablespoons of olive oil
- 1 onion peeled and chopped
- 2 cloves of garlic, peeled and chopped
- 300 g of chicken breast cooked and cut into pieces
- Salt, chopped coriander and ground black pepper to taste
- Waterfall
Preparation method
Place the pumpkin in a pan, cover it with water and cook over medium heat until soft. Turn off the heat, wait for it to cool, transfer the pumpkin with the water into a blender and blend until it reaches a smooth consistency. Reserve. In a pan, add the olive oil and place over medium heat to heat. Add the onion and garlic and sauté until golden brown. Add the chicken and sauté for 3 minutes. Add the beaten pumpkin and season with salt and black pepper. Boil for 5 minutes and then serve with coriander.
Onion broth
ingredients
- 3 tablespoons of olive oil
- 2 onions peeled and chopped
- 3 tablespoons wholemeal flour
- 1 l of broth meat homemade
- Salt to taste
Preparation method
In a pan, add the olive oil and place over medium heat to heat. Add the onion and brown it. Turn off the heat, wait for it to cool and transfer the mixture to a blender. Add the rest of the ingredients and beat until you obtain a smooth consistency. Return the mixture to the pan and place over medium heat to heat through. Serve immediately.
Bean soup
ingredients
- 200g cooked black beans
- 2 cups black bean cooking water
- 1 tablespoon olive oil
- 1 clove of garlic, peeled and crushed
- 1 peeled and chopped onion
- 1 tablespoon chopped chives
- Salt and ground black pepper to taste
Preparation method
In a pan, add the olive oil and place over medium heat to heat. Add the garlic and onion and sauté until golden brown. Add the black beans, cooking water, black pepper and salt and cook until thickened. Turn off the heat, wait for it to cool, transfer it to a blender and blend until you obtain a smooth consistency. Return the mixture to the pan and place over medium heat to reheat. Turn off the heat, complete with the chives and serve immediately.
Corn broth-green
ingredients
- Grains of 5 cooked ears of wheat
- 1/2 cup corn cooking water
- 1 tablespoon olive oil
- 1 tablespoon peeled and grated onion
- Salt, grated ginger and nutmeg powder to taste
Preparation method
Place the corn and cooking water in a blender and blend for 2 minutes, without completely breaking the grains. Reserve. In a pan, add the olive oil and place over medium heat to heat. Add the onion and sauté until it becomes transparent. Add ginger, beaten green corn and cook until thickened. Turn off the heat, season with salt and nutmeg and serve immediately.
White bean broth with spinach
ingredients
- 250 g of white beans
- 1 cup tea leaves spinach
- 2 seeded and chopped tomatoes
- 2 tablespoons of olive oil
- 1 onion peeled and chopped
- 2 cloves of garlic, peeled and chopped
- 2 bay leaves
- Salt and ground black pepper to taste
- Waterfall
Preparation method
Place the white beans in a container, cover with water and leave to macerate for 12 hours. Then drain the grains, wash them under running water and place them in a pressure cooker. Cover with water and add the bay leaves and cherry tomatoes. Cover and cook over medium heat for 25 minutes, after bringing to pressure. Turn off the heat, wait for the pressure to release and open the pan. Transfer the white beans and broth to a blender and blend until smooth. Reserve.
In a pan, add the olive oil and place over medium heat to heat. Add the onion and garlic and brown them. Add the white bean mixture and stir to combine. Season with salt and black pepper and boil for 5 minutes. Turn off the heat, add the spinach leaves and cover the pan. Serve immediately.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
