Category Archives for Soups

Coconut Curried Cauliflower Soup

There’s nothing better then on a Winter’s day, when you are cold right through to the bone, to warm yourself up with a hearty, nourishing soup. The sweetness of the roasted vegetables balances out so nicely with the spice of the red curry paste. This is sure to be a soup that pleases everyone!

Ingredients:1 large head of cauliflower, chopped300g butternut pumpkin, chopped3 teaspoons olive oil, divided1 teaspoon sea salt1 medium onion, chopped2 carrots, chopped2 tablespoons ginger, chopped3 garlic cloves, crushed1 teaspoon ground turmeric1-4 tablespoons Thai red curry paste (depending on your level of spice)4-5 cups vegetable stock1 x 420g can coconut milkseasoningchilli oil / lime juice (optional)Method:Preheat oven to 200 degrees and line a tray with baking paper.Place the chopped cauliflower and pumpkin on the tray and drizzle with 1 teaspoon of olive oil.  Season with salt and roast in the oven for 30-40 minutes, until the cauliflower and pumpkin have softened and begin to brown.In the meantime, start preparing your soup by heating the remaining olive oil on medium heat.  Add your onions and sauté for 5 minutes. Add your carrots and cook for a further 10 minutes until they begin to soften. Add your garlic and ginger and stir to ensure they don’t burn for a further minute.Add your turmeric and red curry paste.  Maybe start with 1-2 tablespoons and you can always add more if you prefer it spicier.  Stir for 1 minute and then deglaze the pan by adding some vegetable stock.  Scrape the bottom of the pan to remove all the dark bits.Add your roasted vegetables and the remaining stock.  Bring to a simmer and cook for a further 10-15 minutes.  Remove the pot from the stove and blend the soup until smooth by either using an immersion blender or transferring the soup to a blender in batches.  Add your coconut milk to the soup and adjust your seasonings as required.Serve with a squeeze of lime juice or some chilli oilServes 4-6

Asian Miso Soup

As a big fan of Japanese food, miso paste is a regular ingredient in my cooking. It is a great source of iron, calcium, potassium, vitamin B and protein. It is extremely versatile and using it to flavour this soup has brought my love for Japanese into my kitchen. I have kept this recipe simple and is a fabulous option for a light lunch or dinner, however if you would like to include more protein into it some shredded chicken would be a great addition.

Ingredients:2 spring onions, trimmed and sliced finely2cm piece ginger, cut into matchsticks6 cups vegetable stock2 tablespoons miso paste (I use brown rice miso)2 tablespoons luke warm water1-2 teaspoons tamari1 teaspoon coconut nectar (or raw honey)500g mixed mushrooms (enoki, shitake, button)2 cups mixed Asian greens, roughly chopped250g Kelp noodles or udon noodles.Method:Heat large saucepan on stove and add spring onions and ginger. Stir for 1-2 minutes. Pour in vegetable stock and bring to boil. Reduce heat and simmer for 10 minutes.In the meantime, prepare your miso, water, tamari and coconut nectar by mixing well in small bowl. Prepare your mushrooms and greens.After 10 minutes, add the miso paste and mix well. Add your mushrooms and greens and allow to simmer for 5 minutes.Whilst the soup is finishing cooking, prepare noodles as per package, divide amongst bowls and then ladle in your soup with mushrooms and greens.Serves 4

Cream of Broccoli Soup

Greens, greens and more greens. Soup for me is often a complete meal and this cream of broccoli soup is no different. It’s packed with fibre from the broccoli and spinach and has a silky, creamy finish from the avocado. It will be hard to stop at one bowl.

Ingredients: 1 tablespoon coconut oil 1 leek, sliced and rinsed well 1 clove garlic, minced 2 celery ribs, diced 2 large heads of broccoli, roughly chopped 4-5 cups vegetable stock 60g baby spinach ¼ avocadoMethod: Heat oil in large saucepan and sauté leek, garlic and celery for approximately 5 minutes. Add broccoli and stock, bring to the boil, then reduce heat and simmer for 15-20 minutes until broccoli is soft. Add the spinach and mix it in until it has all wilted. Remove soup from heat. Add the avocado and then either transfer into a high speed blender or use a hand mixer to blend it until smooth and creamy. Taste and adjust the seasoning if required.Serves 3-4

Roasted Pumpkin and Sweet Potato Soup

Picture a dark, gloomy, rainy day….  How satisfying to know that you could have this thick, sweet, filling soup for your next meal.  Roasting the vegetables takes away all the fuss from the preparation and gives it a delicious flavour. 

Ingredients: 2 tablespoons olive oil 4 cloves garlic, skin in tact 2 brown onions, cut in half ½ butternut pumpkin, peeled and roughly chopped ½ jap pumpkin, peeled and roughly chopped 1 small sweet potato, peel and roughly chopped 6 cups vegetable stock salt and pepper, to tasteMethod:Pre-heat oven to 200 degrees.Place pumpkin, sweet potato, onions and garlic on a tray lined with baking paper. Drizzle with olive oil. Bake in oven for 45-60 minutes until vegetables are soft and charred.Remove vegetables from oven and allow to cool for 5 minutes before transferring to a blender. Add vegetable stock and seasoning and blend until smooth.Serves 4-6

Creamy Cauliflower Soup

There are many days when I have craved a soup for lunch or dinner, but haven’t had one pre-prepared on hand, so have had to put one together quickly. This creamy cauliflower soup is definitely a ‘go to’ option and due to its thick consistency, more often than not it ends up being my complete meal.

Ingredients:1 tablespoon olive oil1 brown onion, diced1 garlic clove, minced1 head of cauliflower, cut into florets1 litre vegetable stockSalt and pepper to taste¼ cup coconut milk (optional)Method:Heat olive oil in heavy based saucepan.Add onion and sauté for approximately 5 minutes. Add garlic and stir for a further minuteAdd the remainder of the cauliflower, stock and seasoning. Stir well.Bring soup to the boil then reduce heat to a simmer and cook for approximately 20 minutes until the cauliflower is soft and tender..Remove from heat and using a hand blender, blend until smooth.Check seasoning and add coconut milk now if using.Serves 4

Chickpea Minestrone Soup

With the warmer months behind us and the cooler weather setting in, there is nothing better than a nice hearty bowl of soup to warm you from the inside out. The recipe below came together after pulling out of the fridge the bits and pieces that I had. It is a great basis for a vegetable soup that can be changed and altered to suit whatever vegetables you have on hand. I personally like to add some chilli flakes for that extra pow!

Ingredients:1 tablespoon olive oil1 leek, sliced and washed3 celery stalks, diced2 zucchini, diced½ cauliflower, cut into small florets1 tin diced tomatoes1 tin chickpeas, drained and rinsedsalt and pepper to taste1 teaspoon cumin500ml vegetable stock100g baby spinach leavesMethod:Heat olive oil in heavy based saucepan.Add leek and celery and sauté for approximately 5 minutes.Add the remainder of the vegetables, seasoning, diced tomatoes and chickpeas and toss well.Pour in vegetable stock and bring to the boil. Once boiling, reduce heat to a simmer for approximately 30 minutes until the vegetables are soft and tender.Add spinach leaves and simmer for a further 5 minutes.Remove from heat and serve.Can be served with toasted bread.Serves 4-6