Broccoli and Celeriac Soup [Vegan & Gluten Free]

Healthy Recipes

Serves: 6
Prep & Cooking Time: 40-50 mins (*Dependant upon skills or the number of kitchen helpers!)

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, protein, fibre, iron, magnesium, manganese, potassium, zinc, and (per serving) is low in salt, sugar and sat fats! 

Two terrific veggies and one fantastic soup! It’s hearty, wholesome and delicious without a lot of hassle or expense. These seasonal vegetables make a great combination, but we have thrown in some tender haricot beans (aka navy beans!) for some extra satiety and texture. Fresh chives and some fragrant lemon thyme also really help bring this soup alive!

Having never previously cooked or prepared a celeriac root (which is also known as celery root) before, we didn’t really know what to expect. It’s a wonderful vegetable; cutting into releases a lovely celery aroma! Preparing it is not that difficult (it’s just as easy as cutting up a potato!), although to look it you would think it would be your worst gardening/kitchen nightmare! It’s good to note that you will lose about a quarter to a third of the weight after the top, bottom and outer skin is removed; it will depend upon on your skill level and/or kitchen utensil you decide to use. We have upped the quantity of celeriac than we have originally used for this reason, but also adding a little more of this delicious vegetable wouldn’t hurt either! 

 

Quick Foodie Facts:

  • Per serving (and based on our recipe!), this soup contains  about 4.4 servings of vegetables towards your 5-A-Day!
  • Celeriac makes a really tasty mash, but also roasts really well! It can slightly discolour once it’s cut, but you can fix this by putting it into a bowl of ‘acidulated water‘. Consider it for your next Sunday dinner or the festive season ahead! If you do not enjoy celeriac, try replacing it in this soup for some turnip instead!
  • Broccoli is so versatile and is packed full of plenty of wholesome nutrients: vitamins, minerals and antioxidants (just to name a few!). Try adding it to casseroles or bakes, soups or stews, stir fries, salads, as part of a baked potato topping (‘cheezy’ broccoli anyone!), curries, pasta dishes or as some raw crudities in your next party spread! For those that love smoothies, add a few (fresh or frozen) pieces to your next drink- it’s delicious! 

For some more broccoli madness, check out this recipe that we made last year!

Happy cooking and have a lovely weekend everyone! 🙂

 

 

Yes, we cheated and used some tinned beans this time! 😛  You’ll also notice that we tossed in some spinach right at the end (only because we had some available), but do not feel obligated to use it.

 

Ingredients

+++++++++++800g  Broccoli Head
+++++++++++800g  Celeriac Root
+++++++++++260g   Banana Shallot (or White Onion)
+++++++++++1           Bay Leaf
+++++++++++1.75L    Vegetable Stock (low-salt/GF if required or use Water )
+++++++++++            Ground Black Pepper
+++++++++++2g        Mild Paprika
+++++++++++10g      Fresh Lemon Thyme
+++++++++++10g      Fresh Chives
+++++++++++60g     Fresh Baby Spinach (*optional)
+++++++++++390g   Cooked Haricot Beans (approx. 2 tins or 200g Dried & Cooked)

 

 

Directions

Prepare the broccoli. Chop the bottom of the stalk off. Remove the florets from the remaining stalk. Roughly chop all of the stalk. Transfer all of the broccoli (and stalk) into a bowl of water and allow it to soak. Drain. Tip: The stalk has a lot of flavour and nutrients too, don’t be tempted to bin it! #reducefoodwaste

 

 

Prepare the celeriac. Wash it. Slice the top and bottom ends off. Use a vegetable peeler to remove the remaining skin or roughly slice it off with a large knife (a lot like you would remove the skin off of a pineapple!). Tip: Using a vegetable peeler will preserve more of the vegetable!

 

 

Chop the celeriac into cubes. Peel and halve the shallot and/or onion.

 

Tip: If you are a speedy chopper an/or have a slower heating electric hob, consider heating the water whilst you prepare the vegetables!

 

Heat a non-stick pot of stock with 1.75L of water and a bay leaf over a medium heat. Bring to boil. Add vegetable stock. Whisk to dissolve. Add the broccoli florets and stalk, celeriac, onion, paprika and a few grinds of black pepper. Cover with a lid. Simmer and cook for about 8-10 mins or until tender. Remove from the heat and allow to cool. In the meantime, wash the thyme and chives. Remove the thyme leaves from its stem and roughly halve the chives.

 

 

If you do not have a stick blender, transfer the soup (in batches) into a blender. Add the herbs. and spinach (if you are using it). Puree until smooth. Transfer it back into the pot or plastic container (as appropriate). Repeat until all the soup has been processed.

 

 

Drain, rinse and add the beans into the soup! Stir to combine. Taste and season as necessary.

 

 

Gently reheat over a low-heat if required.

 

Ladle the soup into a serving bowl. Garnish with fresh chives, red chilli flakes, tahini, soya yoghurt, fresh black pepper or anything else that takes your fancy! This also tastes great when paired some warmed crusty wholemeal bread or cheeky nut butter toast! 😀

 

Enjoy!

 

 

Refrigerate any leftovers an in air-tight and resealable container; reheat and consume within 3-4 days. Alternatively, freeze in a container(s); defrost, reheat and consume within 1-2 months.

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Savoy Cabbage & Swede Soup

Healthy Recipes

Serves: 6-8
Prep & Cooking Time: 75 mins (*Dependant upon skill & the number of kitchen helpers!)

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, protein, fibre, calcium, iron, potassium, magnesium, no added sugars  (per serving) is low in add salt and and fats! 

This soup is perfect for those that love autumnal/winter veggies; it’s also oh so creamy and absolutely delicious! Vary the vegetables, herbs and legumes if desired, put try not to miss out on some naturally sweet and tasty swede!

Quick Foodie Facts:

  • A portion of vegetables is 80 grams, so depending on how many servings you decide to have, be prepared to get approximately 2-3 of your 5-A-Day!
  •  A swede is also known as a rutabaga or ‘neeps’ and is similar to a turnip.
  • Haricot beans are also referred to as ‘navy’ beans!

 

 

Per serving (based on 8 servings), this soup provides approx:

125Kcal, 5.1g Protein, 0.56g Fat, 0.11g S/fat, 6.4g Fibre, 0.82g Salt, 1.3mg Iron /Serving

 

Ingredients:

+++++++++++++++++++++++++400g     Savoy cabbage
+++++++++++++++++++++++++900g     Swede
+++++++++++++++++++++++++2L          Vegetable stock (low-sodium/DF/GF)
+++++++++++++++++++++++++500ml  Water
+++++++++++++++++++++++++180g      Carrots
+++++++++++++++++++++++++240g      Baking potato
+++++++++++++++++++++++++160g      White onion
+++++++++++++++++++++++++4g          Garlic clove
+++++++++++++++++++++++++5g          Fresh thyme
+++++++++++++++++++++++++10g        Fresh parsley
+++++++++++++++++++++++++200g     Tinned haricot beans (in unsalted water)
+++++++++++++++++++++++++1             Bay leaf
+++++++++++++++++++++++++              Ground black pepper

 

Directions:

Chop the cabbage into half, remove the stem and then chop it into fine slices. Place it into a large bowl. Fill with cold water and allow it to soak. Drain in a colander.

NB: Alternatively just rinse it in a large colander; we find this method easier!

 

Wash, trim the ends, peel and dice the swede.

 

Meanwhile, place a large, non-stick saucepan or ‘stock pot’ over a medium-high heat. Add the stock and water. Stir together. Cover with a lid. Bring to the boil.

 

In the meantime, finish preparing the veggies. Wash, trim the ends, peel and then chop the carrot into halves. Wash and dice the potato. Peel and dice the onion. Peel and crush the garlic. Wash, dry and roughly chop the thyme and parsley. Drain and rinse the beans.

 

NB: Fresh herbs such as thyme and rosemary are more ‘robust’ so they can be added at the being of the recipe…. while herbs such as parsley, coriander and basil should be added towards the end. Alternatively, if you want the herbs to remain fresh and bright, add them at the end.

  • Place the cabbage, swede, carrot, potato, onion, garlic, thyme and bay leaf into the saucepan of boiling stock. Season it with some black pepper to taste. Stir together. Bring back to the boil. Reduce to a simmer. Cover with a lid. Allow it to cook for 20 mins or until the vegetables are tender.
  • Remove from the heat. Add the parsley. Season it with black pepper to taste. Stir through. Allow it to cool slightly. Tip: Don’t forget to remove the bay leaf and discard!

 

Notes: We had to purée our soup in three batches. NB: All of our soup went into this plastic tub for more nutritious lunches this week! 🙂

  •  Transfer the soup into a blender or food processor. Blend until smooth. Tip: Alternatively you can use a hand-held stick blender in the saucepan and purée the soup.
  •  Add the beans into another large saucepan or resealable container (if applicable) or into your pot of puréed soup (if using a hand-held stick blender) .
  • Transfer the puréed soup into the saucepan or resealable container (if applicable). Mix together. Repeat until all of the soup is puréed. Place the saucepan back over a medium-low heat (if applicable) and reheat.

 

 

Serve warm. Ladle the soup into a serving bowl. Garnish with some herbs, croutons or seeds if desired.

We used dried chives, sweet paprika, pumpkin seeds and served it with a slice of multi-grain toast. 🙂

 

Enjoy!

 

Refrigerate any leftovers in a resealable container and consume within 3-5 days. Alternatively, freeze portions in small/resealable containers. Defrost and reheat; best consumed within 1-2 months.

 

 

If preferred… 

  • Add some unsweetened & fortified almond or soya milk for additional nutrients and an even ‘creamier’ taste.
  • Additionally, swap some of the stock for DF milk or plain water to reduce the salt content  and/or add more herbs/spices or ground black pepper instead.
  • Use fresh or frozen herbs and/or vegetables and dried beans instead of tinned.
  • Use spices rather than herbs.
  • A bit of nutritional yeast for a ‘nutty/cheesy’ element and a GF bread roll or some multi-grain toast would also not go a miss.If your diet permits, serve with some low-fat grated cheese.
  • Serve with a dollop of plain soya yoghurt.