Fresh at the markets: Mint
Fresh and fragrant, mint is a versatile cooking ingredient which can be used in this recipe for classic Greek chicken and lemon soup from Sprout’s Themis Chryssidis and Callum Hann.
Mint is a herbaceous plant, belonging to the Lamiaceae family. There are 25 species of herbs in the mint family, and it is native to Eurasia, northern America, southern Africa and Australia.
The plant’s leaves can have serrated edges and be slightly furry; they vary in colour from dark green to grayish-green and purple, depending on the variety.
Spearmint, peppermint and apple mint are the main varieties and all are rich in vitamins A, C and B2, calcium, copper and magnesium.
Mint is a popular addition to sweet and savoury dishes, condiments and drinks. It is also used as a breath freshener and to aid digestion, hence the popularity of the “after dinner mint”.
Mint is easily grown and best contained in a pot or planter box, as it can be prolific. Purchase seedlings from Gooseberry Hill, Falg Nurseries or Bickleigh Vale stalls at the Adelaide Showground Farmers’ Market. Fresh mint can also be found at Salad Greens and Kitchen Herbs, The Food Forest and Alnda Farms stalls at the Adelaide Showground Farmers’ Market (not all stalls will have mint every week). The Showground Farmers’ Market is held on Sundays from 9am to 1pm at the Adelaide Showground, Leader Street, Wayville.
Bickleigh Vale, Salad Greens and Kitchen Herbs, and Alnda Farms can also be found at Willunga Farmers’ Market on Saturdays from 8am to 12.30pm. The Food Forest and Alnda Farms sell fresh mint at Gawler Farmers’ Market, which runs on Saturdays from 8am to noon at the Gawler Visitor Information Centre, 2 Lyndoch Road, Gawler.
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Here, Sprout Cooking School’s Themis Chryssidis and Callum Hann share their recipe for minty chicken and lemon soup from their new cookbook, Quick. Easy. Healthy.
“This dish is a take on a Greek classic, avgolemono soup, which is usually made from chicken stock, lemon, eggs, chicken and rice,” they write. “The fresh herbs and spring onions lift the dish and provide a light, vibrant and satisfying winter soup.”
Greek Lemon, Chicken and Mint Soup, from ‘Quick. Easy. Healthy.’
Greek Lemon, Chicken and Mint Soup
Ingredients
2 tablespoons olive oil
5 spring onions (scallions), white parts roughly chopped, green tops thinly sliced
3 garlic cloves, sliced
2 x 250g boneless, skinless chicken breasts
1.5 litres (6 cups) salt-reduced chicken stock
60g rice (or small pasta)
2 eggs
juice of 2 lemons
140g (1 cup) frozen peas
3 handfuls baby spinach
1 handful mint (or dill), leaves picked
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Recipe and images from ‘Quick. Easy. Healthy.’ by Callum Hann and Themis Chryssidis, Murdoch Books.
Method
Heat the olive oil in a large saucepan over high heat, then add the spring onion white stems and the garlic. Cook, stirring, for 2–3 minutes until the onions soften. Add the chicken breasts and cover with the stock. Bring to a gentle simmer and cook for 12–15 minutes until the chicken is just cooked.
Meanwhile, cook the rice in a saucepan with plenty of boiling water for 2 minutes less than the directions on the packet state. Drain well.
Remove the chicken from the stock and slice or shred the meat. Whisk the eggs in a heatproof bowl, then gradually whisk in the lemon juice.
Whisk in a ladleful of the hot stock, then gradually whisk in another ladle or two. Whisk the egg mixture into the soup, return the chicken to the soup and add the rice, peas, spinach and half the mint. Cook over low heat for 1–2 minutes until the soup thickens slightly and the spinach has wilted.
Divide the soup among four bowls, top with the sliced green parts of the spring onions and the remaining mint leaves, and serve.
Nutrition tip: Use a low-GI brown rice or other whole grain, such as barley, to provide long-lasting energy and increase the fibre content of the dish.
Substitution: Instead of peas and spinach, try celery and carrot. You could also add a scattering of feta just before serving.
Nutritional information (per serve):
Energy 1552 kJ (370 cal)
Protein 37.1g
Sodium 1627mg
Fat 15.4g
Sat Fat 3.3g
Carbohydrate 19.3g
Sugar 3.3g
Fibre 4.5g
