Category Archives: Soup

Potato, Leek, Pea & Mint Soup

I can’t believe I haven’t put this recipe up yet!  I have been making it for years and it’s a real winner.  Kind of a marriage between vichyssoise and minted pea soup, it’s so tasty, comforting and yet fresh and lively, a perfect springtime soup.

Potato leek pea mint soup

Potato, Leek, Pea & Mint Soup
 
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Author:
Recipe type: Soup
Serves: 4-6
Ingredients
  • 450g Leeks - white part only, sliced and thoroughly washed
  • 650g white potatoes, peeled, sliced
  • ½ cup raw cashews
  • 4 or 5 cups vegetable stock
  • 2 cups frozen peas
  • 2 tablespoons fresh mint leaves, finely chopped
  • 1 to 2 tablespoons fresh lemon juice
  • Salt & pepper to taste
Instructions
  1. In a large saucepan cook the leeks and potatoes over moderately low heat, stiring occasionally until the leeks are soft.
  2. Add the 5 cups stock and cashews, bring to a boil then simmer for 10 to 15 minutes or until the potato is very soft.
  3. Stir in the peas, simmer for 5 minutes. Add the mint and blend until creamy. Add lemon juice and seasoning to taste.
  4. Top with yogurt and more freshly chopped mint and serve with good wholemeal bread.
  5. INSTANT POT INSTRUCTIONS:
  6. Add all ingredients (with only 4 cups of stock) minus the lemon and mint and cook on high pressure for 5 minutes. Release pressure, add the mint and lemon and blend.

 

Lentil Broccoli & Quinoa Soup with Lemon, Mint & Chilli

Bright and refreshing yet comforting and sustaining, this is my favourite soup right now! I was looking for a recipe for a friend when I came across the recipe “Broccoli and Red Lentil Detox Soup” by Beauty Bites. When I was making it several days later I decided to add some cooked quinoa I had in in the fridge to make it a whole meal and then had a hankering for a strong lemony flavour.  I also used fresh turmeric instead of powdered, added more broccoli and mint which have such an affinity for the chilli and lemon.  I’ve been known to eat this whole batch in one go.. 🙂


Lentil Broccoli & Quinoa Soup with Lemon, Mint & Chilli
 
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A delicious all-in-one meal in a bowl soup!
Author:
Serves: 2-4
Ingredients
  • 1 medium onion
  • 1 garlic clove
  • ½ tsp ground cumin
  • ½ tsp ground turmeric (or preferably a small chunk of fresh, grated)
  • ½ tsp ground ginger or fresh, grated
  • 1 heaped tsp chicken style stock powder
  • 1 medium head of broccoli - finely chopped - stalk and florets
  • ½ cup red lentils
  • 1 heaped tsp semi dried chillies (Garden Gourmet brand)
  • Freshly squeezed lemon juice (2-4 tablespoons or to taste)
  • A dozen or so mint leaves, from 3 sprigs of mint, finely chopped
  • 1.5 cups cooked quinoa (I used ½ cup raw, cooked)
Instructions
  1. Peel and chop garlic and onion, wash herbs and vegetables and chop broccoli, mint leaves. Juice the lemon. Cook the quinoa.
  2. PC method:
  3. Sauté the veg for five minutes in splash of water then add all other ingredients except lemon, mint and quinoa, enough water to generously cover then cook on high for 10 minutes. Release pressure, stir in quinoa, lemon and mint and serve.
  4. Regular method:
  5. In your saucepan sauté the garlic and onions then add the spices (turmeric, ginger and cumin) adding and add a splash of water. Move around the pan for 2-3 minutes, making sure they don't burn.
  6. Add the chopped broccoli, the lentils, a pinch of salt, enough water to cover by around 2 cm.
  7. Place on the lid and cook on a low heat for about 10-15 minutes or until the lentils and broccoli are tender.
  8. Add the mint, quinoa and lemon juice and remove from the heat.

 

Zucchini Pesto Soup

This was a very popular soup when I was running my PlantPot meal delivery service but for some reason it has taken me a long while to get around to uploading it here!.  It was adapted from a recipe on Taste.com when I found myself with a glut of zucchinis and a beautiful bunch of basil. I adapted the recipe to a vegan version, removing the the cream and using some cashew cream instead. This is a lovely pretty green soup that makes a great weeknight dinner with bread and salad but can be tarted up to great effect with garnishing it with cashew cream, lemon zest, basil and chopped hazelnuts.  Enjoy! 🙂

Zucchini Pesto Soup
 
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Summery soup flavoured with basil, this can also be served chilled.
Author:
Cuisine: Italian
Serves: 4
Ingredients
  • 500g chopped zucchini
  • 2 medium potatoes peeled and diced
  • 3-4 cups vegetable stock (depends on size of potatoes and how thick you like it!)
  • ½ cup basil leaves
  • ⅓ cup cashew cream (soak 2 tablespoons of cashews in hot water to cover and blend)
  • Sea salt & pepper
  • Finely grated lemon rind
  • Basil leaves, extra to garnish
Instructions
  1. Put the diced zucchini in a large saucepan with the potatoes and stock.
  2. Bring to the boil and simmer for 15 minutes or until the potatoes are fork-tender.
  3. Turn off the heat and add the basil leaves and cashew cream.
  4. Use a stick blender to blend until thick and creamy.
  5. Add the lemon zest and allow to sit for 10 minutes for flavours to meld.
  6. Ideally served and room temperature.
  7. Top with extra cashew cream, lemon zest and chopped basil leaves for a pretty presentation. 🙂

 

 

Yellow Pepper Soup with grilled Polenta Triangles


Yellow Pepper Soup with grilled Polenta Triangles
 
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A hint of turmeric lifts the colour even more in this delicious and creamy bowl of sunshine!
Author:
Recipe type: Soup
Serves: 4
Ingredients
  • 4 large yellow peppers (capsicums)
  • 2 onion 1 red 1 brown
  • 6 cloves garlic
  • 1tsp ginger fresh or semi-dried (see Gourmet Garden)
  • ½ tsp turmeric
  • 2 medium white potatoes
  • 1 Litre vegetable stock
  • 3 bay leaves
  • ½ tsp turmeric
  • 1 T cashew butter
  • ½ cup soy milk or other plant milk
  • Juice of half a lemon
  • Polenta triangles:
  • 1.3 cups polenta
  • 4 cups vegetable stock
  • 1 tablespoon fresh lemon zest
  • 1 tablespoon mixed semi dried herbs (Garden Gourmet) or use any herbs you like.
Instructions
  1. Finely chop the peppers, onions and garlic (use a food processor to save time if you like) and put them in a large heavy bottom casserole dish along with the ginger over a medium heat and stir, adding a little dash of water or stock to lubricate and get going. Keep an eye on it so the garlic doesn't catch and burn. As it heats up natural oils from the peppers and onions will be released.
  2. Once they are steaming hot, reduce the heat to lo and place on the lid whilst you prep the other ingredients. Check at intervals that no more liquid is needed to prevent sticking or burning. If lid is left on and on a low heat it should be OK but all cook tops and pans differ so check every so often.
  3. Peel (optional) and chop the potatoes into cubes and measure out the other ingredients.
  4. After 30 minutes check the peppers and onions and garlic are completely soft and collapsed.
  5. Add the stock, bay leaves, turmeric and stir, replace lid and set timer for another 15 minutes.
  6. Add the cashew butter, soy milk and lemon juice and using a stick blender blend until super smooth and creamy.
  7. Serve! Great topped with crispy croutons if you have time to make those (stale bread, cubed, baked in oven until crispy).
Notes
To make polenta triangles:
Boil 1.3 cups polenta in 4 cups stock, whisking consistently as you pour it in.
Add lemon zest and mixed herbs.
Simmer for 10 mins then pour into a lined shallow baking tray and smooth out.
Allow to cool then slice into triangles and cook on a hot griddle pan.

 

Italian Cabbage & Beans

This recipe has been a surprising favourite for many years, having been adapted from a recipe in BBC Vegetarian Good Food magazine circa 1999! It’s a rustic Italian inspired dish.  More vegetables have been included, oil eliminated and wholewheat sourdough toast substituted.  Interestingly it features cumin which I thought was very unusual for in Italian cuisine, however after researching I find it used to be more popular and was even called Roman Caraway! 🙂

Even my kids love this dish; it’s both simple in terms of ingredients and yet complex in flavour. You WILL go back for a second bowl!

Italian Cabbage & Beans
 
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Author:
Recipe type: Casserole / Soup
Cuisine: Italian
Serves: 4-6
Ingredients
  • 1 large leek, sliced
  • 1 large red onion, sliced
  • 1 garlic clove, crushed
  • 1 garlic clove, cut in half
  • 1 teaspoon cumin seeds (or try fennel or caraway for interesting variations)
  • 2 large potatoes, peeled and diced
  • 1 litre vegetable stock
  • 2 bay leaves
  • 1 small savoy cabbage, roughy shredded / and / or kale, shredded
  • 1 can cannellini beans, drained & rinsed
  • wholewheat sourdough bread, toasted
  • flatleaf parsley, finely chopped
Instructions
  1. In a large deep casserole pot, saute the leek, onion, cumin seeds & crushed garlic for 3 minutes until softened, stirring occasionally and adding a small splash of the stock to stop it sticking
  2. Add all of the stock, and bring to the boil.
  3. Add the bay leaves, cabbage beans potatoes and return to the boil.
  4. Turn down to a simmer and put on the lid.
  5. Simmer for 15 minutes or until the potatoes are tender.
  6. Turn off the heat and allow to sit for 10 minutes whilst you toast the bread and rub them with the cut garlic cloves.
  7. Serve the cabbage and beans scattered with the parsley alongside the garlic toast

 

 

Sweet Potato, Capsicum & Chickpea Soup with Spinach

This is really a meal in a bowl and yet another easy way of getting fantastic nutrition into children – you can puree this soup if you want to hide the awesome but yet suspicious ingredients!  Along with a hunk of wholegrain bread this is dinner on the table in 30 minutes.

Sweet Potato, Capsicum & Chickpea Soup with Spinach
 
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Recipe type: Soup
Serves: 4
Ingredients
  • 1 medium / large brown onion
  • 2 cloves garlic
  • 1 large red capsicum (bell pepper), diced
  • 2 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • ¼ teaspoon ground chllies
  • 2 cups cooked chickpeas
  • 500g sweet potato - diced
  • 1.2 litres vegetable stock
  • 1 small glass white wine
  • 2 large handfuls of baby spinach leaves
Instructions
  1. Heat large soup pot over a medium heat and sauté the onion, garlic, and capsicum until softened a little, be careful not to burn the garlic
  2. Add the spices, chickpeas, sweet potato, wine and stock and bring to the boil.
  3. Once the potatoes are tender, stir in the baby spinach and stir until wilted.
  4. Use a potato masher or stick blender if liked to make a little smoother, or serve chunky.

 

Thai Pumpkin Soup

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One of the easiest soups for a winter’s night.  It’s all about the curry paste, so find a good one.  We used Ayam Thai Red Curry Paste.

Thai Pumpkin Soup
 
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Recipe type: Soup
Cuisine: Thai
Serves: 4-6
Ingredients
  • 1 medium Japanese or butternut squash, peeled and cut into large pieces.
  • 1 large carrot, sliced
  • 1-2 tablespoons red curry paste - or to taste (1 is mild, 2 is hot!)
  • 1 litre vegetable stock
  • ½ cup split red lentils
  • 1 cup soy milk, mixed with 1 tsp coconut essence
  • 2 tablespoons lime juice
  • freshly chopped coriander, yogurt to serve - optional
Instructions
  1. Saute the pumpkin / squash and carrot with a splash of stock or water in a large heavy bottomed saucepan or casserole until softened, about 10 minutes. Add the curry paste, stir in thoroughly then quickly add the stock and lentils.
  2. Bring to the boil, reduce heat and simmer, covered, until the red lentils have broken down, around 20 minutes.
  3. Stir in the soy and coconut mixture, lime juice and heat through gently. Adjust seasoning, and serve, topped with coriander and / or yogurt if liked.

 

Spicy Mexican Capsicum & Bean Soup with Potatoes

Here’s real winter warmer!  Perfect for a weeknight dinner with some crusty bread.  This is kid friendly with only a teaspoon of chillies, but you can ramp that up for more adult palates.

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Spicy Mexican Capsicum & Bean Soup with Potatoes
 
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Author:
Recipe type: Soup
Cuisine: Mexican
Serves: 6
Ingredients
  • 1 red capsicum, chopped
  • 1 green capsicum, chopped
  • 1 yellow capsicum, chopped
  • 2 garlic cloves, finely chopped
  • 3 cups (750ml) good-quality vegetable stock
  • 400g can chopped tomatoes
  • ¼ cup (35g) semi sun-dried tomatoes in oil, drained, chopped
  • 2 teaspoons ground cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon onion powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon chopped chillies in oil
  • 2 tablespoons tomato paste
  • 1 teaspoon dried oregano
  • 2 x 400g can red kidney beans, rinsed, drained
  • 4 medium potatoes, diced
  • Frozen corn, 1 cup
Instructions
  1. Sauté the capsicum in a large casserole dish with the garlic and a splash of the stock until softening, then add the tomatoes, sun-dried tomatoes, all the spices, herbs, chillies etc, tomato paste and cook on medium whilst stirring for a minute or so. Add beans, potatoes and corn and the rest of the stock, bring to the boil and simmer for 20 minutes or until the potatoes are cooked.

 

Mushroom Soup

 

 

mushroom soup
Nothing says Autumn quite so beautifully as Mushroom Soup.  We ate this so fast I forgot to take a photo so I’ve borrowed one off the net that looked pretty close to mine!  This is rich and creamy with notes of rosemary and thyme.

Mushroom Soup
 
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Recipe type: Soup
Serves: 4
Ingredients
  • ⅓ cup raw cashews
  • 3 cups vegetable stock
  • 1 cup soy milk (Vitasoy Soy Milky Lite)
  • half glass dry white wine
  • scant tsp dried rosemary
  • scant tsp dried thyme
  • 2 leeks, sliced quite finely
  • 1 large fat / 2 regular cloves garlic
  • Salt & paprika to taste
  • 5-600 grams brown cap / portobello / chestnut mushrooms, sliced
Instructions
  1. Put the cashews to soak in the vegetable stock, soy milk and wine.
  2. Place a large heavy bottomed soup pot over a low light.
  3. Drop your leeks into a sink of water, rub between your hands to remove any grit and dirt. Skim off the leeks from the top of the water using a spider or slotted spoon and toss into your pot.
  4. Saute the leeks and garlic, with a splash of stock / water, stir and make sure they don't burn. Add the dried herbs and stir well.
  5. When the leeks are aromatic and a nice, bright green, add a little salt and a sprinkle of paprika.
  6. Add the mushrooms and let them cook until they've given off much of their water
  7. Add the cashews, stock, wine and milk mixture and slowly bring to the boil.
  8. Gently simmer, covered for 20-30 minutes
  9. Blend with stick blender
  10. Season with pepper, and more salt and paprika if desired.

 

Simple Suppers: Freezer Green Soup

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This is a super simple and quick soup using items from the freezer – apart from the fresh mint (you can even get that frozen in some places too, I think  Aldi do it, or prep and freeze your own). Also Garden Gourmet now does it in semi-dried sachets.

It’s so sweet from the peas, but with added goodies from the other veggies.  A great way to get stacks of veggies into children and yet sophisticated enough for grown ups.  Wouldn’t be out of place at a dinner party either.

Frozen veggies are an amazing way to speed up your dinner preparation.  If you haven’t discovered ready chopped frozen onions (or make your own!) yet, give them a go, it’s a godsend on a busy school/work night.

We try to eat mostly organic vegetables and it’s great to see you can now get organic frozen vegetables in many places. Woolworths do the mix I use this in this soup in a big 1kg bag – cauliflower, carrots, green beans and broccoli.  Some frozen vegetables I feel don’t recover well from the freezing process, particularly carrots, so using frozen veg in a soup is a great solution.

Green Freezer Soup
 
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Author:
Recipe type: Soup
Serves: 8
Ingredients
  • 1 cup frozen chopped onion
  • 500g frozen mixed vegetables (cauliflower, green beans, broccoli and carrot)
  • 500g frozen peas
  • 2 tsp vegetable stock powder
  • 800ml water
  • large handful of fresh mint leaves
  • ¼ cup cashews (optional but makes it creamier)
Instructions
  1. Put the frozen veggies into a large saucepan and cover with water, but only just - about 1-2 cm above. I estimated I used about 800ml but it's best to add more later if needed than too much to begin with.
  2. Add the vegetable stock powder and the cashews if using.
  3. Bring to the boil, reduce to simmer, cover and cook for 20 minutes
  4. Blend with a stick blender, adding the mint and blend until very smooth.