Category: Soups

Mains · Recipes · Soups

Beetroot and Sweet Potato Soup

NourishFull3 Comments

beet soupThis soup came about from conversations with a good friend about making beetroot soup. I was inspired to have a try making my own recipe; this resulted in a taste off with the both of us creating very different soups. I love the bright red colour of this soup and that beetroots are fantastically good for you.

Recipe

1 kg beetroot, peeled

500g kumara or sweet potato

4 cups veggie stock (plus extra water if needed)

5 cloves garlic minced

1 medium onion

1 tsp salt

½ tsp chilli powder

½ tsp smoked paprika

1 tbsp miso paste

1 can chickpeas, rinsed and drained

2 tbsp lime juice

½ cup coconut cream – optional

 

Cut kumara and beetroot into small chunks and place in a large pot, add stock, diced onion, garlic, salt and spices. Bring to the boil them simmer for 20 – 30 min until the beetroot is soft.

Add chickpeas, miso and lime and then blend using a food processor or hand held blender.

Return the soup to a low heat and warm through, you can add extra water or stock if needed here.

For a creamier taste serve swirled with a dollop of coconut cream or top with fresh chopped parsley.

Mains · Recipes · Soups

Autumn Harvest Minestrone

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minestrone

I love the glut of fruit and veg that appears this of year, the pumpkins are lined up on the door step and my family goes into preserving mode. This is a nourishing soup that can be made year round by substituting what is in season.

Serves 4+, prep time 30 min, cook time 30 min

 

Recipe

1 onion

3 cloves garlic

2 tbsp olive or coconut oil

2 carrots

2 peppers

1 medium zucchini

1.5 C pumpkin

4 C veggie stock

1 can diced tomatoes

1 tsp smoked paprika

1 tsp mixed herbs

1 tsp ground coriander

1 tbsp miso paste dissolved in ¼ cup warm water

½ tsp garlic powder (optional)

2 tbsp balsamic vinegar

1 can kidney beans

2 cups winter greens (spinach, kale, bok choy etc)

1 tbsp fresh basil

Salt and fresh cracked pepper to taste.

 

Dice onions and garlic and add to a large pot over medium heat along with the olive oil. Sauté until soft. Meanwhile chop all the veggies into small cubes about 1cm in size. Add to pot along with herbs and cook for 2 minutes before adding stock. The liquid should cover all the veggies so that you have a nice amount of broth so add more water if you need it. Bring soup to a light simmer and add tomatoes, miso paste, garlic powder and balsamic. Simmer for 10 min or so until veggies soften. Drain and rinse the kidney beans then stir into soup, along with sliced winter greens and basil. Allow greens to warm through.

Taste and season with salt and pepper, you can add extra water or stock here if you want more both to veggie ratio. Serve with fresh bread and a dollop of pesto on top.

Mains · Snacks and starters · Soups

Pea, Mint and Lemon Soup

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pea, mint, lemon soup

This has got to be one of the quickest soup recipes in my repertoire. You can always trust most kiwis to have a bag of peas in their freezer and a lemon tree in the back garden. It tastes great and you can swap the mint for coriander or parsley for a different flavour.

 

Serves 4, Cook time 15 min

 

RECIPE

1 tbsp coconut oil

1 medium onion, finely diced

4 garlic cloves, minced

750g frozen peas

½ cup mint leaves roughly chopped

1 litre vegetable stock

Juice and zest of 1 lemon

Sea salt and freshly ground pepper, to taste

Pinch of smoked paprika

Warm the oil in a large pot, add the chopped onion and cook on a gentle heat for 5 minutes or until the onion is soft. Add the garlic and cook for a further 2 minutes.
Add 3/4 of the peas, the chopped mint leaves, and 3 cups of the stock. Cover and simmer for 10 minutes.
Blend the soup in a food processor or with a hand immersion blended it should be a thick puree. Return it to the pan, season with salt and pepper and add the remaining peas, stock, lemon zest and juice. Cook for a further 5 minutes. Spoon into bowls and sprinkle with smoked paprika.
Serve with fresh bread, you can also freeze it into portion sized pottle’s for your lunch.

Mains · Recipes · Soups

Divine Oven Roasted Tomato Soup

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Roasted tomato soup

Its harvest time in my garden, and the tomatoes are non stop. This luscious soup is a lovely way to use up a few.

Roasting the tomatoes intensifies the flavours and also allows our body to absorb the lycopene which is a great nutrient for our bodies. Garlic is also an all round good guy, being anti bacterial, blood clot preventing and bad cholesterol lowering.


 Vine ripened toms

Recipe

1.5kgs Vine ripened tomatoes

1 bulb garlic

2cups vege stock

3tsp braggs aminos or soy sauce

2 tbsp balsamic vinegar

3 tsp smoked paprika

1tbsp honey or sweetener of choice

Salt and pepper to taste
Roasted Tomato

Preheat oven to 180 C [350F], place whole tomatoes and garlic bulb on tray (make sure the tray is deep to collect the juices) and roast for 35mins. Remove from oven and allow to cool slightly then remove garlic bulb and pour tomatoes and juices into food processor. Squeeze roasted garlic out of skins and add to mix. Blend well and then transfer to a large pot on stove top, add all other ingredients, and bring to simmer over low heat. Add more stock here if you want a runnier consistency.

Taste and season, serve topped with fresh basil or pesto and with crusty rye bread.