Meatless Monday: Carrot, Sesame & Lime Soup [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Serves: 6
Prep & Cooking Time: 35-40 mins (*Dependent upon skill & the number of kitchen helpers!)
Type: Main Meal
Tools: Chopping board, sharp knife, veggie peeler, measuring jug, non-stick pot, ladle, blender, resealable container

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, carbohydrates, protein, fibre, calcium, iron, magnesium, phosphorus, potassium, zinc and per serving contains a low quantity of added sugar, salt and a moderate quantity of fats!

 

Hi everyone- happy Monday! 😀

For those regularly participating in Meatless Mondays, following a plant-based diet or just fancy a meat-free meal, here’s a delicious, healthful and easy recipe for tonight’s dinner- Carrot, Sesame & Lime Soup!

Our soup has minimal prep, cooking and assembly! You can taste every delicious ingredient for what it is, but it has truly produced a fantastic combination of flavours! #limemakeseverythingbetter

We thought it was about time we had updated last year’s carrot soup recipe (as tasty as it was!) with another one that can use any carrot (#loveuglyvegetables) and will inspire you to eat this healthy more days than none! 😛 In fact, it’s a great recipe for using up your ‘end of days’ veggies and houmous; one of Hugh’s ‘waste not tips’ (as seen on TV) was to add old houmous into your soup! So if you don’t have tahini, or maybe it’s just not your thing, try adding your leftover houmous instead. If you do, let us know how you get on! 🙂 For those a little weary of using tahini (or lime), try adding a little, tasting, adding and tasting as you go!

We only used one tin of beans, yes ‘tinned’ (kick our butt back to the shop to buy more dried beans!), but would definitely add twice as much next time around. You’ll also notice that we were trying to be ‘artistic’ with the garnishes, but all the toppings ended up being ‘super tasty additions’; we added thin slices of raw red onions every day! 

We thoroughly recommend curling up with a bowl of this soup… accompanied with a big hunk of crusty multi-grain (or just your favourite!) bread.

Happy cooking! 🙂

 

Quick Foodie Facts:

  • Carrots are a cheap, versatile, delicious and a nutritious root vegetable that come in a variety of colours! Enjoy them raw or cooked in a sweet or savoury dish! They’re a great source of Vitamin A and fibre and also contain: Vitamin C, calcium, potassium (just to name a few!) amongst many other great nutrients! 
  • Tahini is a delicious and ‘calorific’ paste made from sesame seeds and oil. It’s a great source of: B-Vitamins, minerals (such as calcium, iron, magnesium, phosphorus, potassium and zinc) and Mono & Poly Unsaturated fats!

It’s a staple in many cuisines including but not limited to: Cypriot, Greek, Middle Eastern and North African. It can be served au natural (as a dip or seed-based spread!) or as a flavouring component to soup, sauces, salad dressings, houmous, dips, baked goods, desserts or even as an egg-free binder for egg-free or plant-based cooking and/or baking! Check out some of our other recipes that include tahini for some further inspiration! 

 

 

Ingredients

+++++++++900g             Carrot
+++++++++500g             Sweet Potato
+++++++++200g             Banana Shallots
+++++++++5g                   Garlic Clove (1 fat one!)
+++++++++1.5L                Vegetable Stock (low-salt/GF if required)
+++++++++½ tsp             Ground Coriander (1-2g)
+++++++++½ tsp             Ground Turmeric (1g)
+++++++++                       Ground Black Pepper
+++++++++2                     Limes
+++++++++1/3 cup          Tahini
+++++++++240-480g     Cooked Butter Beans (1-2 tins or 120-240g Dried/Cooked)
+++++++++200ml           Unsweetened Almond Milk (fortified)

Need an easy-print recipe? Print here. 🙂

 

Directions

Wash, peel, trim the ends and roughly slice the carrots. Wash, peel and roughly chop the sweet potato. Peel and roughly slice the shallots. Peel the garlic.

 

 

  • Heat 1.5L of water in a large non-stick pot over a medium heat. Bring to a boil.
  • Add the stock. Whisk to dissolve. Add the carrot, sweet potato, shallots, garlic, 1-2 g ground coriander and 1g ground turmeric. Season it with a few grinds of black pepper. Stir together. Cover with a lid. Bring back to a boil. Simmer and cook for about 8-10 mins or until vegetables have softened.
  • Remove from the heat and allow the soup to cool slightly.

 

In the meantime, wash the limes, grate some zest (as much as you like, but we used the zest of both limes!) and then juice them.

 

A. Transfer the soup mixture (as much as possible!) into a blender. Add the lime zest and juice and tahini.
B. Blend until smooth and creamy.
C. Drain and wash the beans (if applicable) and place them into a pot or large and resealable container (as we did for our meal prep).
D. Transfer the puréed soup into the pot or container. Repeat steps one and two until all of the soup has been puréed.
E. Add the DF milk into the blender (when you have finished puréeing the soup). Quickly pulse to help remove any bits of soup stuck to the sides of the blender.
F. Transfer the DF milk into the soup.
G. Stir together. Taste and season it as necessary.

Tip: Don’t have a blender? Use a food processor or a hand-held stick blender and blend the soup in the pot instead!

 

 

Warm the soup in a pot over a medium-low heat and do not allow to boil (if applicable).

Ladle the soup into a serving bowl. Garnish with fresh coriander, sliced onion, seeds, a wedge of lime or a piece of dehydrated lime, a drizzle of tahini or whatever takes your fancy! Serve with a large piece of warmed multi-grain crusty bread, pitta or toast.

Enjoy!

 

Refrigerate any leftover soup in an air-tight and resealable container; reheat and consume within 3-4 days. Alternatively, freeze the soup in one or more containers; defrost and reheat within 1-2 months.

Recipe updated: 19/02/16

‘Souper Duper’ Green Soup w/ Grains [Vegan]

Healthy Recipes

Serves: 8-10
Prep & Cooking Time: 60-70 mins (*Dependent upon skill, desired portion size and/or the number of handy kitchen helpers present!)

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, K & E, protein, fibre, omega 3, calcium, iron, magnesium, manganese, potassium, zinc and per serving is low in added salt, sugar and saturated fats!

A few weeks ago a moment of hunger and convenience had us purchasing and trialling a new flavour of ‘Covent Garden’ soup; the taste was fantastic but the colour (and price) was left to be desired for! So with that in mind, we decided to have a go and make our own twist on their green soup. How many of you have tried doing this? Do you find it enjoyable and really satisfying too? 🙂

We were happy with our result! A soup with a creamy and sweet ‘under note’ (from the puréed swede and baking potatoes) with an all round satisfying and delicious taste of chunky little veggies and grains.

We cooked this soup in bulk and it created five tasty lunches! So adjust your ingredients accordingly. We have also used a variety of grains (it was time to use up some of our tiddley, cupboard leftovers!), but feel free to use just one grain and/or your favourite(s)! If you need a completely GF option, swap the bulgar wheat and pearl barley for millet, buckwheat, brown rice and/or even lentils instead!

Also don’t be shy when it comes to using frozen vegetables, they can be just as tasty and nutritious, sometimes even more so! We used some of our delicious frozen spinach that we had previously purchased at Tesco. Thanks to the Orchard at Tesco, we had a coupon that allowed us to receive a discount! The price is extremely favourable, £1.40 for 900g, which works out much cheaper than fresh; so there’s no spoilage and you can have spinach whenever you fancy it! If you shop at Tesco, you should also look into becoming an Orchard member too!

 

Quick Foodie Facts and Tips:

  • Per serving (based on 10 servings) there is about 3.5 servings of vegetables towards your 5-A-Day! That’s one and half more than the Covent Garden version! 😀
  • As we’ve previously mentioned, a swede is also known as a rutabaga (in America!) or ‘neeps’  (in Scotland!) and is similar to a turnip. It is also in season until early next year!
  • Fancy another swede orientated soup, check out last year’s recipe here!

Happy cooking and have a great weekend everyone!

 

The potatoes and grains are not shown here!

 

Ingredients:

+++++++++++++++++++50g       Dried Quinoa
+++++++++++++++++++50g       Dried Bulgar Wheat
+++++++++++++++++++100g     Dried Pearl Barley
+++++++++++++++++++1.3kg      Swede
+++++++++++++++++++400g     Baking Potato
+++++++++++++++++++500g     Carrot
+++++++++++++++++++200g     Celery
+++++++++++++++++++200g     Yellow Bell Pepper
+++++++++++++++++++230g      White onion
+++++++++++++++++++2             Garlic clove
+++++++++++++++++++2 tbsp    Dried Thyme
+++++++++++++++++++               Ground Black pepper
+++++++++++++++++++3L           Vegetable Stock (low-salt/GF if required)
+++++++++++++++++++220g      Frozen Peas
+++++++++++++++++++160g      Tesco Frozen Spinach
+++++++++++++++++++3 tbsp    Ground flaxseed
+++++++++++++++++++               Salt

 

Directions:

Cook your grain(s) according to the packet instructions.

Our cooked grains! NB: We used all of the pearl barley shown here and 2/3 of the quinoa/bulgar wheat…but don’t worry, we have adjusted the ingredient list accordingly!

 

In the meantime…

1. Wash and halve the swede and potato.
2. Peel the swede and potato.
3. Cube the swede and potato.
4. Place them into a large pot and fill it with cold water. Cover with a lid. Bring to a boil. Simmer and cook for 10-12 mins or until tender.
5. Drain.

 

 

Whilst the swede and potato are cooking…

1. Place another large pot full of 3 litres water over a medium heat (this will be for the soup). Bring to a boil.
2. Prepare the other veggies. Tip:Chop them as small or as large as desired! Wash, peel, trim the ends and chop the carrot into small cubes. Wash, trim the ends and finely cube the celery. Wash, remove the stem and core and then finely chop the bell pepper. Peel and dice the onion and garlic.
3. Once boiling, place the stock into the pot of water. Whisk to dissolve. Add the carrot, celery, bell pepper, onion, garlic, peas, thyme and some black pepper to taste. Bring to a boil. Cover with a lid. Simmer and cook for 5-7 mins or until tender.
4. Meanwhile, dice the frozen spinach.
5. Add the spinach during the last 2 mins of cooking.
6. Remove the pot of soup from the heat. Allow to cool slightly.

 

 

Feel free to complete this step with a hand-held stick blender instead!

1. Once the swede and potato have cooled, transfer them into a blender. Tip: You might have to add a little water to help purée it.
2. Purée until smooth and creamy. NB: You will have to complete this step in batches.
3. Transfer the soup into a container or pot (as appropriate).
4. Add a little of the soup into one of your batches (to help give the soup a vibrant green colour!). Blend until smooth and creamy.
5. Add the remaining puréed soup into the large plastic container or pot.

 

 

1. Add the remaining soup into the container or pot. Stir together.
2. Add the cooked grains. Stir through and thoroughly combine.
3. Add the ground flax seed. Stir through and thoroughly combine.
4. Taste and season the soup with some salt and ground black pepper as necessary.
Tip: This is important as the puréed swede and potato will slightly ‘neutralise’ the soup’s flavour. Reheat over a medium-low heat (if required).

 

 

Ladle the soup into a serving bowl. Garnish with some croutons, a drizzle of olive oil and/or fresh or dried parsley (if desired).

This shows one serving (based on ten servings) of reheated soup!

Enjoy! 😀