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             Soups

Soups are so nourishing. Soups are full of nutrient- dense vegetables and meats that are slowed cooked so they retain their nutritious value and easy to digest.

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Italian Bean & Kale Soup  

                 

Serves 8     Prep 25 min- Cook 30 min – Ready in 55 min

A wonderful hearty soup, full of dark green kale, potatoes and cannellini beans.

 

Ingredients    

  • 2 tablespoons of coconut oil

  • 1 onion, chopped

  • 2 tablespoons of chopped garlic

  • 1 bunch of kale, stems removed and leaves chopped

  • 1.9Litres water

  • 3 organic vegetable stocks

  • 1 tin chopped tomatoes

  • 4 white potatoes, peeled and cubed

  • 2 tins cannellini beans drained (can also use butter beans, black or harricot beans)

  • 1 tablespoon of oregano

  • ½ teaspoon of chilli seasoning (a little more if desired)

  • Pinch of salt and pepper to taste

Heat the coconut oil in a large saucepan; cook the onion and garlic until soft. Stir in kale and cook until wilted (about 2 minutes). Stir in water and vegetable stock, tomatoes, potatoes,  oregano and chilli. Simmer soup on medium heat for 20 minutes or until potatoes are cooked through. Add beans and cook for a further 5 minutes.

Pea and Mint Soup

 

Serves 4-6

  • 1 large white onion ( can also use spring onion)

  • 1 tbsp coconut oil

  • 1kg bag of frozen peas

  • Boiling water ( or chicken stock)

  • 2 springs of fresh garden mint

  • Freshly ground black pepper

  • 1/4 teaspoon salt

 

  • Finely dice the onion

  • Place the coconut oil in a very large saucepan over a medium heat

  • Gentle sweat the onion in the oil for 3-5 minutes until it become soft and translucent.

  • Pour the whole bag of peas into the pan and add boiling water until the level is about 1-2cm above the original height of the peas, cover and bring to the boil.

  • Simmer the peas for about 5 minutes and then remove the pan from the heat.

  • Roughly rip the mint leaves of 1 spring and add to the soup.

  • Blend to an almost smooth consistency using a hand blender and season to taste with the salt and freshly ground black pepper. Add chopped mint to the top and drizzle with a good quality olive oil 

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Tomato and Basil Soup

Ingredients 

  • 1 tin of chopped tomatoes

  • 2 fresh tomatoes ( chopped)

  • 1 chopped onion or leek

  • 1 large chopped carrot

  • 1 chopped celery stick 

  • 1 small handful of basil 

  • 1/4 teaspoon pepper 

  • 1/2 teaspoon salt

  • 1 teaspoon tomato puree

  • 1 teaspoon coconut oil 

  • 1 litre of boiling water 

Method

  1. Warm the coconut oil in a large saucepan. Add the chopped leek, carrot and celery and sweat for 5 minutes.

  2. Add the fresh chopped tomatoes and cook for a further 5 minutes. 

  3. Add the tinned of chopped tomatoes and cook for 10 minutes. 

  4. Add the basil, salt and pepper and pour in the boiling water.

  5. Cook for 20 minutes with the lid on 

  6. Blend until smooth and serve. 

Carrot & Coriander Soup

Ingredients

  • 1 tsp of coconut oil

  • 1/4 tsp of ground coriander

  • 1 onion, chopped

  • 1 stick of celery, chopped

  • 1 small potato, chopped

  • 450g carrots, peeled and chopped

  • 1.2L vegetable or chicken stock

  • handful coriander (about ½ a supermarket packet)

  • Salt and pepper to taste

  1. Heat 1 tsp coconut oil in a large pan, add 1 chopped onion and celery, then fry for 5 mins until softened. 

  2. Stir in 1/4 tsp ground coriander and 1 chopped potato, then cook for 1 min.

  3. Add the 450g peeled and chopped carrots and 1.2L vegetable or chicken stock, bring to the boil, then reduce the heat.

  4. Cover and cook for 20 mins until the carrots are tender.

  5. Tip into a food processor with a handful of coriander then blitz until smooth (you may need to do this in two batches). Return to pan, taste, add salt if necessary, then reheat to serve.

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Minestrone Soup 

 

Serve 4-6

 

  • 3 carrots, diced

  • 2 leeks, diced

  • 5 sticks of celery, diced

  • 2 red onions, diced

  • 2 cans of chopped tomatoes

  • Half a white cabbage

  • 1 tbsp of coconut oil 

  • 2 cloves of garlic,  finely chopped

  • 1 tbsp fresh rosemary , finely chopped

  • 1L of boiling water.

  • 1 pint chicken stock with shredded chicken

  • 3 handfuls of fresh basil

  • 100g of brown rice spaghetti (break up into smaller pieces ) or use pearl barley

  • Freshly ground black pepper

  • 1/2 teaspoon of salt 

 

1. Sweat the vegetables, garlic and the rosemary in the coconut oil over a medium heat for 10 minutes.

 

2. Add the chopped tomatoes and boiling water and chicken stock and leave to simmer for 5 minutes. Meanwhile finely shred the cabbage.

 

3. Add the cabbage to the soup and simmer for 10-15 minutes.

4. After the cabbage has cooked for 10/15 minutes add the spaghetti to the soup and simmer for a further 5-10 minutes until the pasta is cooked, then add ripped basil leaves, salt and pepper just before serving

Watercress & Zucchini Soup

  • 80g watercress, chopped

  • 1 small onion, finely chopped ( or 5 spring onions)

  • 1 tsp coconut oil 

  • 1 small carrot, finely chopped

  • 1/2 celery stick, finely chopped

  • 1 clove garlic, chopped

  • 1 large courgette ( zucchini), coarsely chopped

  • 1 litre chicken stock

  • 1 cup almond milk 

  • 1/2 tsp salt and 1/4 tsp freshly ground pepper

  • In a large saucepan, heat the coconut oil. Add the chopped onion, carrot, celery, garlic and pepper cook over moderate heat, stirring occasionally, until the vegetables are softened, around 10 minutes. Add the zucchini, chicken stock and almond milk and bring to a simmer. Cook for a further 15 minutes. Add the watercress and cook for 7 minutes longer.

  • Add salt and transfer the mixture to a blender or blend with handheld  blender. Season with salt and pepper, a drizzle of olive oil, topped with some pieces of watercress to serve. 

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Squash and Coconut Masala Soup 

Serves 4

 

 

  • 800g of butternut  squash peeled and cubed.

  • 4-6 shallots diced

  • 10g coconut oil

  • ½ tsp garam masala

  • ½ tsp turmeric

  • ½ tsp paprika

  • ¼ tsp ground cumin

  • ¼ tsp ground coriander

  • ¼ tsp ground ginger

  • Pinch of ground cardamom seeds

  • Pinch of ground fennel seeds

  • 50g coconut cream

  • 1-2 whole dried red chilli's

  • 1L boiling water

  • 1 tsp salt 

  • Pinch of freshly ground black pepper

 

 

  1. Warm the coconut oil in a large saucepan. Add the diced shallots and sweat for 5 minutes.

  2. Meanwhile place the spices in a pestle and mortar and grind well to incorporate the seeds.

  3. Stir the spice mix into the sweated shallots and allow to warm thorough for 1-2 minutes until the spices start to release their aromas

  4. Remove the pan from the heat. Add the cubed squash, coconut cream, dried chilli and salt. Pour over the boiling water and return the pan to the heat.

  5. Bring the mixture back to the boil and simmer covered for about 30 minutes or until the squash is tender and starting to fall apart.

  6. When the squash is cooked carefully remove the dried red chilli and then blend the soup until smooth using a hand blender.

  7. Season to taste with salt and freshly ground black add a spoonful of coco coconut yogurt and pumpkin seeds  to serve.

Greek Lemon Chicken Soup (Avgolemono Soup)

I usually use 1/2 chicken and simmer that for 1-2 hours, making sure you cover the chicken with water. Remove the chicken from the stock and shred and use the chicken breast for this soup. Use this stock for the soup. However, sometimes if I don’t have half a chicken I’ll boil 4/5 chicken thighs and use that broth and meat to make the soup.

 

Recipe:

  • 1 tbsp of coconut oil 

  • 1 onion and 1 carrot, you can also use a bit of celery if you want.

  • Juice from 2 large lemons 

  • 2 cloves of garlic ( crushed) 

  • 3 eggs

  • 1 potato ( cubed) 

  • 1/2 Chicken 

  • Salt & pepper – to flavour your soup.

  • Oregano  – fresh or dried 

 

1. Heat the oil in a large saucepan over medium heat and add the onion, carrot and garlic. Cook for about 5 minutes until the carrot and onion are tender.  Keep stirring to ensure it doesn't burn. 

2. Add the potato and chicken broth to the pot and bring to a boil. Reduce heat to a simmer and cook for about 30 minutes, until potato has cooked and broken down. 

3. Prepare eggs with lemon juice: In a small bowl beat the eggs together with the lemon juice. Slowly add about a ladle of the soup broth to the egg mixture while stirring.

4. Add the shredded chicken to the saucepan and cook for a further 10 minutes . Pour the egg mixture into the soup and stir. You will notice the soup thickening up. Season with salt and pepper as needed and if you feel the soup needs more lemon, add more lemon juice as desired. 5. Garnish with oregano, then serve.

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Winter Warmer - Carrot, Ginger & Turmeric Soup 

  • 1 tbsp coconut oil

  • 1 onion, roughly chopped

  • 750g carrots, roughly chopped

  • 2 sticks celery, roughly chopped

  • 1 bay leaf

  • 2 inch piece ginger, skinned and grated

  • 2 pieces of fresh turmeric, skinned and grated

  • 1 clove of garlic, finely sliced

  • 1ltr (1 3/4pt) hot water or chicken stock

 

For the garnish

  • handful coriander leaves, roughly chopped

  • 4 spring onions, sliced    

  1. Heat the coconut oil in a large pan over a medium heat. Add the onion, carrot, celery and bay leaf and cook for 10 minutes, stirring often. Add the ginger, turmeric and garlic. Mix well and cook for five minutes, stirring occasionally.

  2. Pour over the hot water or chicken stock and bring to the boil. Reduce the heat, and then simmer for 15 minutes until the carrots are tender. Remove the bay leaf and blitz with a blender.

  3. Add the chopped spring onion and coriander to garnish and serve

Roasted Spiced Pumpkin Soup 

  • 2 tablespoons coconut oil 

  • One 4-pound pumpkin

  • 1 large yellow onion, chopped ( can use a bunch of spring onions, chopped.)

  • 2 large  garlic cloves, minced

  • ½ tsp salt

  • ½ tsp cayenne pepper ( 1/4 if you don't like spice)

  • ½ tsp ground cinnamon

  • ½ tsp ground nutmeg

  • Pinch of ground cloves

  • 1/4 tsp freshly ground black pepper

  • 4 cups (32 ounces) of chicken stock 

  • ½ cup full fat ( tinned ) coconut milk

  1. Preheat oven to 425 degrees Fahrenheit and line a baking sheet with parchment paper. Carefully halve the pumpkin and scoop out the seeds.

  2. Slice each pumpkin piece to make quarters. Rub 1 tablespoon coconut oil over the flesh of the pumpkin and place the quarters, cut sides down, onto the baking sheet. Roast for 35 minutes or longer, until the orange flesh is easily pierced through with a fork. Set it aside to cool for a few minutes.

  3. Heat the remaining tablespoon coconut oil in a large pot over medium heat. Once the oil is shimmering, add onion, garlic and salt to the oil. Stir to combine. Cook, stirring occasionally, until onion is caramelised, about 5 minutes. In the meantime, peel the pumpkin skin off the pumpkins and discard the skin.

  4. Add the pumpkin flesh, cinnamon, nutmeg, ground cloves, cayenne pepper and ground black pepper. stir in. Pour in the chicken stock. Bring the mixture to a boil, then reduce heat and simmer for about 15 minutes. 

  5. Once the pumpkin mixture is done cooking, stir in the coconut milk. Remove the soup from heat and blend until smooth, and serve. Can add a few cooked pumpkin seeds to the top. 

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Hearty Chicken & Vegetable Soup

 

Ingredients

  • 4 Chicken legs 

  • 1 large onion , finely diced ( can use spring onions) 

  • 2 celery sticks , finely diced

  • 3 carrots , peeled and cubed

  • 1 courgette, cubed

  • 1 cup of butternut squash , peeled and cubed

  •  1 cup cubed swede 

  • 1 tsp salt

  • 1/2 tsp pepper

  • 2 bay leaves 

  • 1 teaspoon oregano 

  • 1.5 litres water

  • 2 tbsp tomato puree

  • 1 tbsp freshly squeezed lemon 

  • Salt and pepper to season

Method 

1. First boil on high heat the chicken legs in the water in a large stewing pot ( skimmed off the white froth), turn down to medium heat for 1 hour. If the chicken hasn't fallen off the bone. Remove the chicken legs and cut the away from the bone. 

2. Put the chicken back into the broth and throw away the chicken bones. 

3. Add to the broth the celery, onion, swede, courgette carrot, oregano, bay leaf, tomato puree, lemon and salt and pepper

4. Cook for a further 2 hours on a low heat 

5. And serve. Add a little more salt and pepper to taste.

Vegetable & Red Lentil Soup 

  • 1 cup onion ( chopped)

  • 1 large carrot (chopped) 

  • 1 large celery stick ( chopped) 

  • 1 cup red lentils 

  • 1 can chopped tomatoes 

  • 4 cups of chicken stock 

  • 1 garlic clove ( grated)

  • 1 tsp of coconut oil 

  • 1 tsp tomato puree

  • 1 teaspoon of fresh thyme ( chopped) 1/2 tsp if dried 

  • 1 teaspoon of fresh oregano ( chopped) can use dried

  • 1 tbsp of fresh basil ( chopped) 

  • Freshly ground black better 

  • Himalayan salt  

Method 

  1. Heat coconut oil in a large saucepan. Place over a medium heat and add the onion and cook for a minute.  

  2. Add the carrot, celery and garlic and saute together for 4-5 minutes. 

  3. Add in canned tomatoes, tomato puree, red lentils, basil, oregano, thyme, chicken stock, pepper and salt. 

  4. Cover with a lid and simmer for 25-30 minutes, stirring occasionally until vegetables and lentils become soft. If it becomes a little thick add a little hot water. 

  5. Serve warm 

 

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