Cream of Celeriac Soup [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Serves: 4 (med.) or 6 (small) portions
Prep: 10 mins
Cooking time: 10 mins
Assembly: 5 mins
Type: Main meal, starter dish
Tools: Chopping board, sharp knife, veggie peeler, large non-stick pot w/lid, wooden spoon, blender, silicone spatula

Notes: This recipe contains: B-Vitamins (inclusive of B12*), Vitamins C, D* & E* carbohydrates, protein, fibre, calcium, iron, magnesium, phosphorus, potassium, zinc and per serving (based on 6 servings) has no added sugar, has a moderate quantity of added salt and is low in saturated fats! *Dependent upon the fortification of DF milk used.

We were wrong, this soup is officially our last new soup of the season (well, probably)! Simply because the UK weather is completely unpredictable; it’s still quite chilly, but it’s also great to have to some quick soup recipes to hand, even for early spring, autumn or an unexpected July cold virus! So with the cold weather lingering, we decided to experiment with a frugal and tasty soup idea; this delicate, simple and flavourful idea became our delicious cream of celeriac soup!

We would first like to thank our local supermarket for reducing the price of their almond milk (3 cartons for £3!) and for having a full bin of celeriac root with varied weights to choose from! You know that it’s going to be a good day when stuff like this happens. 😀

This soup is incredibly easy to prepare and not overly expensive (our veggies came to £1.60). In addition to some tasty celeriac, we added a humble potato (skin included) which provides additional fibre, vitamins and minerals, a natural thickener and a tasty under note to the soup. As we decided not to use any vegetable stock, we combined a tasty section of some of the dried herbs, seasonings and flavours that we found listed in our favourite brand of stock. Once it was cooked we added some almond milk, for some additional nutritional value and creamy touch (it’s all in the title after all!). The result was a delicious and easy go-to soup that you can add to your recipe box (particularly if you love creamy, comforting and cosy soups)!

We enjoyed this soup garnished with some tasty roasted chickpeas, fried spring onion and served it with a cheeky ‘cheeze’ toasty and cup of tea; it was indeed a great little lunch! 🙂

Some other good things to note include:

  • We have previously talked about how lovely celeriac is when we posted our Broccoli and Celeriac soup recipe last year! Our previous recipe also includes some lovely visual instruction on how to prepare it (just in case you are new to this lovely vegetable!).
  • Celeriac can be tricky to peel. After we peeled ours, we lost about eighty grams in weight; which is a huge improvement after our last couple of goes! If you still find preparing it tricky, just buy a slightly bigger portion.
  • We will be doubling the quantity next time (whilst being mindful of the salt) as it’s just too good and would love slightly larger portions that last longer than three days! 
  • We used almond milk, but you could also use an unsweetened soya or coconut milk if preferred. NB: we chose almond because its flavour is light enough not to overpower the other flavours of the soup.
  • Once refrigerated, the soup does ‘thicken’, just ever so slightly; once it’s reheated, it relaxes and is the perfect consistency once again. However, if you find our version a little thick, just add a little more milk to thin it out.
  •  Although it tastes good on the day, like any soup, sauce or marinade it tastes even better the following day(s)! We’d recommend reheating your leftovers on the stove top (if possible) as it doesn’t take long to reach a hot and almost boiling temperature; you can easily overcook it in a microwave (you can trust us on that one!) and this will impair the flavour.

Happy cooking everyone! 😀

 

 

Ingredients

++++++++++700g          Celeriac root
++++++++++440g          Baking potato
++++++++++½ tbsp       Rapeseed oil (or low-fat cooking oil spray)
++++++++++1g                Celery salt
++++++++++¼ tsp          Dried tarragon
++++++++++¼ tsp          Dried parsley
++++++++++½ tsp          Asafoetida (or sub w/ onion powder)
++++++++++¾-1 tsp       Salt
++++++++++¼ tsp          Ground black pepper
++++++++++800ml       Water
++++++++++½ tsp          Garlic infused oil
++++++++++50g            Spring onion, finely chopped (*an optional garnish)
++++++++++300ml       Almond milk (unsweetened + fortified)

Need an easy-print recipe? Print here. 🙂

 

Directions

1. Prepare the celeriac. Tip: For visual guidance you can refer to this recipe! Wash, trim the ends, peel and then chop the celeriac into cubes. Wash and then chop the potato into cubes.

2. Heat ½ tbsp rapeseed oil (or use some low-fat cooking oil spray) in a large, non-stick pot over a med-low heat. Add the celeriac and potato. Gently toss in the oil and stir together. Cover with a lid. Gently fry and stir the celeriac mixture occasionally for about 6 mins. Add 1g celery salt, ¼ tsp dried tarragon, ¼ tsp dried parsley, ½ tsp asafoetida, 1 tsp salt and ¼ tsp ground black pepper. Stir to toss and coat. Gently fry for 30 seconds.

Add 800ml cold water and ½ tsp garlic infused oil. Stir together. Cover with the lid. Bring to a boil. Reduce the heat. Simmer and cook for about 10 mins or until the vegetables are cooked (fork tender). Remove from the heat. Allow the soup to cool slightly. Tip: If you have a blender with a heat-vent lid, you can probably start processing the soup after 5 mins; just take care and do not overfill your blender and cover the heat vent with a kitchen towel to help release some excess steam/heat.

3. If desired, gently fry some spring onion in a little oil for 2-3 mins or until softened.

4.Transfer the soup into a blender. Process it until smooth and creamy. Tip: Depending upon the size of your blender, you might have to complete this step in batches. If you own a hand-held blender, just process the soup in the pot and then stir in the milk. Transfer the soup back into the pot or a resealable container (as applicable). Add the milk into the blender. Pulse to froth and help remove any residual soup stuck to the blender. Pour the milk into the pot or container. If necessary, use a spatula to help remove any remaining bits of soup. Stir together. Taste and season the soup as preferred.

5. If applicable, reheat the soup over a medium-low heat until hot, but do not allow it to boil. Remove.

6. Serve warm. Ladle into a small serving bowl; if desired, garnish with fried spring onions or some fresh chives, roasted chickpeas, small cubes of roasted potato, tofu croutons, some standard herby-bread croutons or whatever takes your fancy!

Enjoy!

Tip: Refrigerate any leftovers in an air-tight and resealable container; reheat and consume within 3-4 days. Alternatively, store and freeze; defrost, reheat and consume within 1-2 months. NB: When reheating, do not allow it to boil. 

 

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African Inspired Sweet Potato, Peanut and Tomato Soup [Vegan & Gluten Free]

Healthy Recipes

Serves: 6
Prep: 20-25mins
Cooking Time: ≤30mins
Type: Main Meal
Tools: Chopping board, sharp knife, veggie peeler, grater, non-stick pot(large) w/lid, wooden spoon, ladle

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

Good news, the weather is just cool and miserable enough to enjoy a few more bowls of soup; well, there has to be a silver lining somewhere! This will probably be one of the last soups recipes we’ll be sharing with you this season, so we really hope that you enjoy it! 

Last year we saw many African peanut-based soups pass us by and well, they all looked tasty, but you don’t have to ask us twice; we have an ongoing love affair with peanut butter so this soup was a ‘must make’! However, traditional African peanut-based soups tend to be high fats due to the addition of lots of peanut butter (we saw 1-2 cups at an extreme, but even we have our limits!), whole nuts, oil, coconut milk and/or dark poultry meats.

Well, you know us, we went and created a healthier (and completely plant-based) version that is packed full of nutrients and flavour! We ummed and ahhed about what we would prefer and chose some of our favourite pulses and veggies (although they may not be entirely authentic), and various aspects and flavours from other recipes that we would enjoy. For instance, we loved the idea of using an Ethiopian spice mix, a Berbere mix, because it contained so many flavours that we love; we used fresh garlic, chilli and ginger and gathered the rest from our spice cupboard! We kept the peanut butter and added nuts to a minimum, but there is still get a rich and earthy flavour from it in the soup. 

If you’ve never made this soup before, we recommend not tasting it until the peanut butter is added right at the end. The combination of sweet potato, peanut butter, tomato and spices does sound strange, yes, but we think the flavour doesn’t really come together until right at the end. Sometimes all it takes is one ingredient to bring a dish together and this time peanut butter comes to the rescue! 

We’ve had this soup a few times now and overall we think that it’s comforting and homely, creamy and spicy, healthful and easy to make; oh and peanut butter lovers and heat seekers can now rejoice! 😀

A few other good things to note:

  • If you are halving the serving size, the prep will probably only take you about 10 mins!
  • If you would prefer a little more texture, you can try swapping the red lentils for brown (although do not cook them in the soup, cook them separately first) or even try serving it over some cooked brown basmati rice or pearl barley. Alternatively, try using a crunchy peanut butter instead of smooth!
  • If you love spicy flavours or heat in your dish (like us), then buy all means add a little more ginger or chilli! However, we do not recommend omitting the ginger and chilli entirely; otherwise this soup will probably taste quite bland and weird!
  • If you don’t want to use spinach, you can use more traditional greens in your soup such as spring/collard greens or kale.
  • If you can’t get a hold of banana shallots, just use some brown onions instead.
  • Our bowl of soup does not look that sexy; it would take too many crushed nuts (aka additional calories!) to make it worth our while. 
  • Based on six servings, one serving provides you with about 4.5 servings of vegetables towards your 5-A-Day!

Happy cooking everyone! 🙂

 

 

Ingredients
30g             Garlic clove
260g           Banana shallot
20g             Green chilli
50g             Root ginger
200g           Red bell pepper
200g           Carrot
1kg               Sweet potatoes
+++              Low-fat oil spray
*Berbere spice mix: 1 tbsp fenugreek     leaves, 6g ground coriander, 1g ground cloves, ¼ tsp red chilli flakes, 1/8 tsp ajwain seeds, dash of salt and black pepper
130g            Dried red spilt lentils
400g           Tin plum tomatoes
1.5L              Veggie Stock (low-salt)
100-110g     Natural peanut butter
20g              Creamed coconut
20g              Fresh coriander leaf
120-160g     Baby spinach
+++               Fresh chives (*optional)
+++               Blanched peanuts                                        (10g/person/*optional)

Need an easy print recipe? Print here. 🙂

 

Directions

1. Peel and finely chop the garlic and shallot. Wash, remove the stem and then finely dice the chilli. Wash, peel and then grate the ginger. Wash, remove the stem and core and then chop the bell pepper into ½cm pieces. Wash, peel, trim the top and then quarter the carrot. Wash, peel and then chop the sweet potato into chunky pieces (we chopped ours into quarters).

2. Heat some low-fat oil spray in a large, non-stick pot over a medium-low heat. Add the garlic, onion, chilli and ginger. Gently fry for 1-2 mins or until softened. Add the bell pepper, carrot and sweet potato. Stir together. Cover with a lid and gently fry for 4 mins; stirring occasionally. Add the Berbere spice mix. Stir to coat. Gently fry for 30 secs or until fragrant. Add the lentils. Stir to coat. Add the tin tomatoes and pour in 1.5L vegetable stock. Stir together. Cover with a lid. Bring to an almost boil. Cook and simmer for 10-15 mins or until the potatoes are tender and cooked.

3. In the meantime, wash the coriander, remove its leaves from its stem and roughly chop them. Wash and roughly slice the spinach. Wash and finely slice some chives (if using). Roughly chop and/or crush some peanuts (if using) and dry-fry in a frying pan (if preferred).

4. Add the creamed coconut and peanut butter. Stir to combine and melt through the soup. Once melted, add the spinach and coriander (if preferred, save a little for a garnish later on). Stir through. Cover with the lid and allow it to wilt (about 1 minute). Stir through. Remove from the heat. Taste and season the soup as necessary.

5. Serve warm. Ladle into serving bowls. Garnish with any reserved coriander, chives and/or some crushed peanuts (if preferred).

Enjoy!

Tip: Refrigerate any leftover soup in an air-tight and resealable container; reheat and consume within 3-4 days. Alternatively store and freeze; defrost, reheat and consume within 2 months. NB: When reheating, allow it to get hot but do not allow it to boil.

 

Meatless Monday: Dal Soup [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Serves: 6
Prep & Cooking Time: (*Dependent upon skill and/or the number of kitchen helpers!)
Type: Main Meal
Tools: Chopping board, sharp knife, veggie peeler, sieve, measuring jug, large pot, wooden spoon, small dish, fork

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

New month, new soup! Well, maybe not strictly speaking as we’ve had this soup four times already! The overall costs, convenience and most of all the flavours just keep us coming back for more!

You might remember our Dal from last year? If you haven’t tried it yet, we thoroughly recommend that you do. This year we decided to update it, transforming it into a delicious soup! 🙂

This version is not only packed full of lentils and heat, but with plenty of seasonal root vegetables and a huge spice blend! We used a red Serrano chilli, but feel free to use one with less or more heat! If you cannot source Ajwain seeds, you can always omit it or use a pinch of dried thyme instead. If preferred, you can always adjust the flavourings, seasonings and ginger to your own specific taste. We always use a ton of spices and vegetables as were absolutely mad about both, so don’t be shy- please feel free to do the same! 

Happy cooking everyone!

Quick Foodie Fact:

  • Per serving, this soup provides about 4 servings of fruits/vegetables towards your 5-A-Day!
Ingredients
Soup Staples
Flavourings, Spices & Thickeners
20g         Garlic clove (3 fat ones!)
200g      Brown Onion
20g         Red chilli
60g         Root ginger*
120g        Yellow Bell Pepper
300g      Carrot
200g      Parsnips
620g       Baby Turnips
220g       Dried Red Lentils
2 tbsp     Rapeseed Oil
1 Tin        Plum Tomatoes
10-12g    Garam Masala
4g           Ground Turmeric
6g           Ground Cumin
3g           Ground Coriander
½ tsp      Red Chilli Flakes
5g           Brown Mustard seeds
½ tsp      Ajwain Seeds
+++++++ Salt/Ground Black Pepper
1.6L         Vegetable Stock
+++++++ (low salt/DF/GF)
30g         Fresh coriander
4-5 tsp   Corn Starch
1 tbsp      Lemon Juice

*It adds a fiery kick, so like chillies, use as much as preferred!

Need an easy-print recipe? Print here . 🙂

 

Directions

1. Peel and dice the garlic and onion. Wash the chilli, remove the stem and dice it. Tip: Remove the chilli seeds if you prefer your dishes with a little less heat! Wash, peel and then finely cube the ginger. Wash, remove the stem and core and then finely chop the bell pepper. Wash, peel, trim the ends and then quarter the carrot and parsnip (chop smaller if preferred). Wash, peel, trim the tops and then finely chop the turnip.

2. Place the lentils into a sieve. Rinse under cold running water. Remove and discard any stones.

3. Meanwhile, place 2 tbsp oil in a large, non-stick pot over a medium-low heat. Tip: To reduce the fat, use some low-fat cooking oil instead! Once hot, add the garlic, onion, chilli, ginger and bell pepper. Gently fry for 1-2 mins or until softened.

4. Add the spice blend: 2 tsp garam masala, 1½ tsp ground turmeric, 2 tsp ground cumin, 1 tsp ground coriander, ½ tsp red chilli flakes, 1 tsp brown mustard seeds and ½ tsp ajwain seeds into the pot. Season it with a pinch of salt and a few grinds of black pepper. Stir to coat. Gently fry for 30 seconds or until fragrant.

5. Add the lentils, tomatoes and stock. Mix to combine. Cover with a lid. Bring the mixture to a boil. Add the carrot, parsnip and turnips. Stir to combine. Cover with the lid. Bring back to the boil. Cook and simmer for about 20 mins or until the lentils and vegetables are tender and cooked.

6. In the meantime, wash and dry the coriander; remove the leaves from its stem and roughly chop them. Place the corn starch into a small dish with equal parts water. Stir to dissolve the flour and create a ‘slurry’. Tip: Give the ‘slurry’ another quick whisk before adding it into the soup!

7. Once the soup has finished cooking, pour and stir through the ‘slurry’. Keep stirring until the mixture thickened slightly. Remove from the heat. Add most of the coriander (save some for a garnish) and 1 tbsp of lemon juice. Stir through. Allow the soup to cool slightly before serving. Garnish each bowl with some reserved coriander leaves, fresh lemon or whatever else takes your fancy!

8. Serve with a piece of flat bread or warmed wholemeal or GF pitta bread! Refrigerate any leftover soup in an air-tight and resealable container; reheat and consume within 3-5 days. Alternatively, store and freeze in one or more containers; defrost, reheat and consume within one month.

Enjoy!

 

Recipe updated: 18/02/16

Vegetable Miso Soup W/Fusilli [Vegan & Gluten Free]

Healthy Recipes

Serves: 8
Prep & Cooking Time: ≤ 35 mins
Type: Main Meal
Tools: Measuring jug, 2 *non-stick pots, chopping board, sharp knife, colander, measuring spoons, wooden spoon.

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, K & E, carbohydrates, protein, fibre, calcium, iron, magnesium, potassium and per serving is low in added sugar*, salt* and sat fats! *Variable due to brand and/or quantity of soya sauce, stock and/or miso used.

Firstly, I am going to vent (sorry). This has nothing to do with this post or food, but I just wish that WordPress would stop changing their formatting! Don’t be surprised if some of our older posts start looking ‘shabby’ because of it. 

Secondly, it’s been so cold lately that this has meant there has always been a pot of soup cooking away in our kitchen! Not that we’re complaining, we love soup we’re just not too keen on cold weather; me especially as I suffer from Primary Raynaud’s Phenomenon. It’s not physically deliberating, you can self manage and you’ll find that slightly more women suffer from it than men, it’s just not very nice. 

Anyways, back to the food! We love authentic miso soups, but we do not enjoy their excessive salt contents. However, it’s not all or nothing in our kitchen, we’ve come up with a suitable alternative (at least for our palates!). That being a delicious and savoury soup that we made a couple weeks ago- our vegetable miso soup with fusilli. It’s packed full of inspired Asian flavours, nutritious ingredients and some pasta to help keep you going throughout the day ! It’s also completely adaptable to the season, your own personal tastes and/or budget and definitely one not to miss! We only hope that you enjoy it as much as we did!

A few good things to note include:

  • We tried to keep most of our ingredients bite-sized, but feel free to adapt as you see fit. 
  • Only add your pasta before serving, especially if you are planning to eat this soup over several days (the pasta will lose some of its lovely texture if it’s left soaking in the soup). We refrigerated ours separately to the soup; just add a drop of rapeseed oil to the pasta before storing to help prevent it from clumping together. 
  • Only add the miso to the soup once it has been removed from the heat; adding it to boiling hot water will kill its beneficial probiotics. Traditionally, you can dissolve it in some warm water (creating a miso ‘slurry’) before adding it into the soup to prevent it from clumping. We skipped this step; ours was at room temperature and it didn’t ‘clump up’ when it was whisked through.
  • Rewhisk/stir your soup before serving as miso has a habit of settling to the bottom of the pot. 

 

Quick Foodie Facts:

  • Miso is a naturally aged fermented paste that is made from fermented soya beans, cultures, salt and grains, e.g. giving rise to various types of miso paste. Quite commonly it’s a staple food item used in East Asian cuisine, giving dishes a great depth of flavours! Savoury, salty, sweet and umami comes to mind! 
  • Soya beans (also known as edamame beans) are a legume native to East Asia but are now commonly seem/grown throughout others parts of the globe. They are highly nutritious and healthful; a great source of protein, insoluble fibre, iron, potassium, polyunsaturated fats, phytoesterols, isoflavones (just to name a few) and various other vitamins and minerals! They also give rise to many other soya products (such as milk, miso, tofu, tempeh, flour and oil) and can be a great alternative to meat! 

There are many potential health benefits from soya foods. For instance, they have been shown to actively lower cholesterol levels and therefore reduce your risk for heart disease (*when consuming 25g of soya protein/D as part of a healthy diet), e.g. two glasses (500ml) of soya milk, a 250ml glass of soya milk and 75g of silken hard tofu or 85g of soya (edamame) beans would be plenty.

Have a great weekend and happy cooking everyone! 

 

Ingredients

+++++++++++2                Garlic Clove (fat ones!)
+++++++++++100g          Spring Onion
+++++++++++100g          Root Ginger
+++++++++++400g         Carrot
+++++++++++420g          Bell Pepper (red & yellow)
+++++++++++2.5L            Water
+++++++++++400g         GF fusilli
+++++++++++                   Vegetable Stock Powder (low-salt/DF/GF)
+++++++++++300g          Frozen Soya Beans
+++++++++++200g          Bok Choi
+++++++++++10g             Fresh Coriander
+++++++++++2-3 tbsp    Soya Sauce (low-salt/ or Tamari Sauce for a GF alternative)
+++++++++++50-60g      White Miso Paste (about 3 tbsp)

Need an easy-print recipe? Print here. 🙂

 

Directions

1. Fill a large, non-stick pot with 2.5L cold water. Cover with a lid. Bring to a boil.

2. Fill another pot with cold water. Bring to the boil. Cook the pasta according to the packet instructions. Drain.

3. In the meantime, peel and dice the garlic. Wash, trim the ends and then roughly slice the spring onion. Wash, peel and then chop the ginger into small cubes. Wash, peel, trim the ends and then chop the carrot into small, bite-sized pieces. Wash, remove the stem and core and then chop the bell pepper into ½ cm pieces.

4. Once the water is boiling, add some vegetable stock (we kept ours to a minimum). Stir until dissolved. Add the garlic, spring onion, ginger, carrot, bell pepper and soya beans. Stir to combine. Cover with a lid, bring back to the boil. Cook and simmer for 6-7 mins or until the beans and vegetables are tender.

5. In the meantime, Remove the bok choi leaves from its stalk, wash and then roughly slice (as small or as large as preferred). Wash the coriander, remove its leaves from its stem and then roughly chop them.

6. Remove the pot of soup from the heat. Add 2-3 tbsp of soya sauce and 50-60g miso paste. Stir to dissolve.  Add the bok choi and coriander. Stir through. Taste and season the soup as necessary. Cover with a lid and allow the soup to sit for 10mins.

7. Add the cooked pasta just before serving. Stir through.

8. Give the soup a good stir before serving. Ladle the soup into a serving bowl. Garnish with coriander and sesame seeds.

Enjoy!

 

 

Refrigerate any leftovers in an air-tight and resealable container; gently reheat in a pot over a medium-low heat and consume within 4 days.

 

Sources:
BDA- Soya food and health
USDA

Meatless Monday: Slow Cooker Seasonal Vegetable Soup W/ White Beans & Sausages

Healthy Recipes, Meatless Monday

Serves: 6
Prep: 40 mins (*Dependent upon skill and/or kitchen helpers!)
Cooking Time: 4-8 hrs (*Dependent on S.C. setting)

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, carbohydrates, protein, fibre calcium, iron, magnesium, potassium, zinc and per serving* is low in added sugar, salt and saturated fats. (*Dependent upon the type and/or quantity of stock and/or vegan sausages used). 

Happy New year everyone! We would like to take a moment again to thank everyone that has supported us during the last fourteen months; you have truly made it a very productive and rewarding time indeed! It’s been a pleasure sharing, interacting and seeing our posts receive visits from over 80 countries! Thanks everyone, we really appreciate the support and hope that we have helped make your culinary journey and healthy lifestyle easier, tastier and well informed! 🙂

Today we would like to share another great (mostly!) seasonal recipe that’s plant-based and easy to execute! A tasty and seasonal stew that will not only warm your heart and soul, but will help to kick off the year on a fantastic note! #5Aday

It’s a delicious soup that has a lovely natural sweetness from the carrot, swede and fennel and is wholly satisfying! We have suggested the use of plant-based ‘sausages’, but these are completely optional. The soup is tasty and satisfying without them, but those embarking on Veganuary might be keen to sample some processed/ plant-based goodies to help ease their transition. It’s important to note that these types of faux meats are not the gold standard to plant-based eating and/or healthy eating in general; a lot of these products can contain a lot of oil and/or high levels of salt. However, they can be quite tasty and useful in moderation, but we would always recommend trying to make these plant-based goodies yourself.

Here’s to a healthy and happy 2016 and happy cooking everyone! 😀

Quick Foodie Facts:

  • Per serving this soup contains about 5 servings of vegetables towards your 5-A-Day! Now that is truly #eating2health!
  • Butter beans are a great source of nutrients including: Vitamins A, B1, B3, B6, protein, fibre, calcium, iron, magnesium, potassium, zinc (just to name a few!), are naturally low in fat and count towards your 5-A-Day!

 

Tip: If preferred, use a mixture of  ½ volume water, ½ volume stock with some additional fresh or dried herbs instead of using loads of stock!

 

Ingredients

+++++++++12g           Garlic Clove (2 fat ones!)
+++++++++140g        Brown Onion
+++++++++200g       Yellow Bell Pepper
+++++++++400g       Fennel Bulb
+++++++++360g       Carrot
+++++++++1kg           Swede
+++++++++10g          Fresh Rosemary
+++++++++440g       Cooked Butter Beans (approx. 2 tins or 220g dried/cooked variety)
+++++++++1 tbsp      Rapeseed Oil
+++++++++                Salt & Ground Black pepper
+++++++++187ml      White Wine
+++++++++1               Bay Leaf
+++++++++1.4L          Vegetable Stock (low-salt/GF if required)
+++++++++240g       Frozen Green beans, defrosted
+++++++++6-9          Vegan Sausages (*optional)

Need an easy-print recipe? Print here. 🙂

 

 

Directions

Peel and finely chop the garlic and onion. Wash, remove the stem and core and then finely chop the bell pepper. Wash the fennel, trim the ends, slice it (horizontally) into two halves and then finely chop. Wash, peel, trim the bottom and then chop the swede into cubes. Drain and wash the beans (if applicable). Wash the rosemary, remove the leaves from its stem and then finely chop them. Tip: Check out a previous recipe for some help on preparing your fennel. 

 

 

Wash, peel, trim the ends and then quarter the carrot(s).

 

 

  • Heat 1 tbsp of rapeseed oil in a large, non-stick a frying pan or pot. Tip: Looking for a lower-fat option? Swap the oil for some low-fat cooking oil instead.
  • Add the garlic and onion. Gently fry for 1-2 mins or until softened.
  • Add the bell pepper, fennel and carrot. Stir together. Gently fry for 3-4 mins or until slightly softened.
  • Add the swede.
  • Cover with a lid and gently fry/steam-fry for a final 3-4 mins. Season it with some salt and black pepper to taste. Remove from the heat.
  • Transfer the vegetable mixture into a slow cooker.

 

Add the rosemary, butter beans, wine, bay leaf and stock (and/or water). Stir together. Season it with some black pepper to taste. Cover with a lid. Cook on a low heat setting for 7-8 hrs or on a high setting for 3-4 hrs instead.

 

In the meantime…

Snap the beans into halves and defrost them. Add them to the slow cooker during the last 30mins of cooking. Alternatively, steam and then add them to the slow cooker just before serving.

 

Cook the sausages according to the packet instructions. Allow them to cool and ‘set’. Add them into your soup just before serving (if applicable). Tip: Due to the ingredients in these types of sausages, they will quickly dissolve into your soup’s broth if you add them whilst the soup is still cooking!

 

Ladle the soup into large serving bowls. Add the cooked sausages (if desired); serve with bread if preferred (a friendly warning: this soup is super filling without!). Garnish with some fresh rosemary, parsley or chives if preferred.

 

Enjoy!

 

 

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

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! 😀

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.

Creamy Sweet Potato & Orange Soup W/ Smoky BBQ Tofu ‘Croutons’ [Vegan & Gluten Free]

Healthy Recipes

Serves: 6
Prep & Cooking Time: 65-300 mins (*Dependent upon how long you marinade your tofu!)
Type: Main Meal
Tools: Chopping board(s), sharp knife, kitchen paper, mixing bowl, measuring jug, large pot, blender, resealable container (*optional), baking tray, parchment paper

Notes: This recipe contains: Vitamin A, B3, B5 & B6, beta-carotene, Vitamins C & E, carbohydrates, protein, fibre, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc and (per serving) has a moderate quantity of added sugar, salt and fats!  

…And this year’s love affair with soup continues; we’re really looking forward to all of the lovely new flavours that lie ahead!

Perhaps you remember our delicious Spicy Sweet Potato Soup (with rice noodles!) we introduced you to earlier this year?

Well either way, here’s an updated sweet potato soup recipe! This one isn’t spicy; it’s creamy and velvety with a lovely twist of orange, topped off with some delicious marinated pieces of smoky BBQ flavoured tofu ‘croutons’.  

These marinated ‘croutons’ are oh so tasty (and made with a labour of love)! Our end product tasted pretty similar to vegan sausages! Yummy! Unfortunately with (most) tofu, unless you buy pre-marinated brands, you will have to marinate it for a substantial amount of time (or fry it in a tonne of oil!) …otherwise it won’t necessarily develop a jaw-dropping flavour!

If you are short on time, just put the tofu into the refrigerator overnight and cook it as or when it’s needed! In fact, you could just as easily place the soup ingredients into a slow cooker overnight (on a low-heat setting), and then purée the lot the next day! Hmmm, since there is no roasting, baking or mashing involved, why don’t you double the quantity and then freeze half?! Creating a soup that is satisfying and simple?! Sounds good to us! 😀

Quick Foodie Facts & Tips:

  • One serving of this soup will provide you with about 3.5 servings of vegetables towards your 5-A-Day!
  • The quantity of our tofu marinade is enough to thoroughly flavour two blocks of tofu (so reduce the quantity and seasonings as appropriate)! 
  • Add less stock for an even thicker soup!
  • Reheat the soup with the tofu ‘croutons’ mixed through (or not!); it’s super tasty either way!

Happy cooking and have a great weekend everyone! ❤

 

Ingredients

+++++++++++++++++————————Croutons——————————————-
+++++++++++++++++800g        Firm Tofu (= 2* Tetrapaks)
+++++++++++++++++4tbsp        Soya Sauce/low-salt (or Tamari as a GF option)
+++++++++++++++++2.5tbsp     Maple syrup
+++++++++++++++++4.5tbsp     Olive Oil
+++++++++++++++++½ tsp         Asafoetida
+++++++++++++++++2g              Smoked Paprika
+++++++++++++++++½-1tsp       English Mustard
+++++++++++++++++2-3g          Garlic Salt
+++++++++++++++++————————Soup————————————————–
+++++++++++++++++760g         Sweet Potato
+++++++++++++++++300g        Baking Potato
+++++++++++++++++200g        Carrot
+++++++++++++++++280g        White Onion
+++++++++++++++++1.5L           Vegetable Stock (low-salt/ GF if required)
+++++++++++++++++3g             Ground Coriander
+++++++++++++++++                 Ground Black Pepper (16 grinds!)
+++++++++++++++++30ml        Orange Juice (1 large orange)
+++++++++++++++++125ml       Almond Milk (unsweetened & fortified)

 

Directions

1. Drain and then press the tofu between two heavy or weighted plates or chopping boards for 30 mins to express any excess water. Drain. Pat it dry with some kitchen towel. Tip: if preferred, line the bottom plate (or chopping board with some kitchen towel to help absorb the liquid.

Drained and dried.

 

2. Place the tofu onto a chopping board. Slice it into five slices (lengthways) and then make five more cuts with your knife (horizontally). Chop each section into halves (*step 4) to get about 1cm cubes. Transfer the cubes of tofu into a large mixing bowl or casserole dish.

 

3. Prepare the marinade. Pour 4tbsp soya (or tamari) sauce, 2.5tbsp maple syrup and 4.5 tbsp oil into a large measuring jug. Add ½ tsp asafoetida, ½-1tsp English mustard and 2-3 g garlic salt. Whisk until thoroughly combined.

 

4. Pour the marinade over the tofu. Gently toss (using your hands) or a silicone spatula to thoroughly coat. Cover the bowl with kitchen film. Place it into the fridge for up until 4-6 hrs (if possible) tossing once.Tip: The longer you allow it to marinate, the better it will taste!

 

5. In the meantime, prepare the soup (now or if preferred, closer to the time it’s being served)! Wash, peel and then roughly chop the sweet and baking potato. Wash, peel, trim the ends and then slice the carrot. Peel and roughly chop the onion.

Keep Calm Picture: courtesy of http://www.keepcalm-o-matic.co.uk

 

6. Bring a large, non-stick pot with 1.5L water to the boil. Add 1.5L vegetable stock. Whisk until dissolved. Add the sweet and baking potato, carrot, onion, 3g ground coriander and a few grinds of black pepper. Stir together. Cover with a lid. Simmer and cook for about 10-12 mins or until softened. Remove from the heat. Allow to cool slightly.

 

7. A) In the meantime, juice the orange. B) If you have a stick blender, feel free to purée the soup whilst it’s still in the pot. If not, transfer it in batches into a blender. Pulse until the soup is smooth, creamy and combined. Whilst the blender is running, add 30ml orange juice ¼ cup almond milk to thoroughly combine all of the ingredients. Transfer the soup into an air-tight and resealable container or back into the pot (as appropriate).

 

8. Once the tofu has finished marinating, preheat the oven to 200°C/400°F. Line a baking tray with a silicone mat or parchment paper. Transfer the tofu over the tray in a single layer. Place the tray onto the middle oven shelf. Bake for 30-40 mins or until slightly crispy around the edges and lightly browned. Remove. Allow to cool slightly.

 

9. Reheat the soup over a low heat just before serving; do not allow it to boil.

 

10. Ladle the soup into a serving bowl. Garnish with the tofu ‘croutons’; add some sliced spring onion, chilli flakes and pumpkin seeds (if desired)!

Enjoy!

Tip: Refrigerate and store any leftovers in an air-tight and resealable container (store the tofu in a separate container!); reheat and consume within 3-4 days. Alternatively, store and freeze; defrost, reheat and consume within 1-2 months.

Smoky Roasted Tomato & Chickpea Soup [Vegan & Gluten Free]

Healthy Recipes

Serves: 4-6
Prep, Cooking & Assembly: 60mins

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

Warming up with a bowl of soup this time of year is truly one of life’s little pleasures. If you love soup as much as we do then you’re in luck (as we have plenty to choose from)! For inspiration, check here!  🙂

Nearly a year ago we introduced you to a delicious roasted tomato and basil soup (with lentils)! As we approach soup season and sadly the end of the UK tomato season once again, we decided to revamp our tomato-based soup. The result: dancing taste buds and another easy recipe for everyone to prepare!

Yes, this soup really made an impression on us, so much that we are having it again this week!

So go on and enjoy a bowl full of beautifully roasted and smoky tomatoes, sweet red onion, green bell pepper, garlic and tender chickpeas. It goes great when served with some warmed pitta bread, perfect for soaking up of all of these delicious flavours right until the end!

Tip: The smoked paprika really does amplify the flavour of the roasted tomatoes, so if you can, purchase a high quality brand (as it really will make a difference in this case)!

Happy cooking everyone!

 

 

Ingredients

++++++++++++++++++++800g            Salad Tomatoes
++++++++++++++++++++180g             Red Onion
++++++++++++++++++++220g            Green Bell Pepper
++++++++++++++++++++8g                 Garlic Clove
++++++++++++++++++++4-6g             Smoked Paprika
++++++++++++++++++++2-3 tbsp      Extra Virgin Olive Oil
++++++++++++++++++++1 tbsp           Maple Syrup
++++++++++++++++++++                     Salt & Ground Black pepper
++++++++++++++++++++240g            Cooked chickpeas (approx.1 tin/in water)
++++++++++++++++++++400ml          Vegetable Stock (low-salt/ GF if required)

 

Directions

1. Heat the oven to 190°C/ 375°F. Line a roasting tin with a silicone mat (if necessary); our tin was looking a little shabby so we had no choice!

2. Wash, remove the stems and then halve the tomatoes. Peel and chop the onion into wedges. Wash, remove the core, deseed and then roughly chop the bell pepper.

3. Place the tomatoes cut-side up into the roasting tin and then arrange the onion, bell pepper and garlic around the them. Sprinkle over 2g of the smoked paprika. Drizzle over the olive oil and maple syrup. Season with a pinch of salt and a few grinds of black pepper.

 

4. Place the tray onto the middle oven shelf. Roast for about 30-35 mins or until softened and slightly crispy around the edges. Remove. Allow to cool slightly.

 

5. Drain and wash the chickpeas. Peel the skin from the garlic clove and then discard it.

 

6. Place the tomatoes, onion, bell pepper, garlic, all of the cooking juices from the tin and 200ml of vegetable stock into a blender. Blend until smooth and creamy.

Quick tip: You can use the remaining vegetable stock to help gather any remaining bits of purée veggies from your blender. Just add, pulse and then pour into the container or pot with your existing soup.

 

7. Pour into a resealable and air tight container (if meal prepping!) or non-stick pot.

 

8. Add the chickpeas, remaining vegetable stock and the remaining smoked paprika (depending on your taste). Stir until combined. Taste and season it as necessary.

 

9. Place the pot over a medium-low heat and reheat until warm (if applicable).

 

10. Ladle the soup into a bowl, garnish with some plain/unsweetned soya yoghurt and chives (if desired) and serve with a warmed wholemeal or GF pitta bread !

 

Enjoy!

 

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

Recipe updated: 19/02/16

Roasted Butternut Squash, Apple & Walnut Soup [Vegan & Gluten Free]

Healthy Recipes

Serves 6-8
Prep, Cooking & Assembly: 80-120 mins ( *Dependant on skill or kitchen helpers!)
Type: Main Meal
Tools: Chopping board, sharp knife, 2*baking trays, silicone mat(s) (or kitchen foil), veggie peeler, mixing bowl, blender, resealable container (*optional)

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & E, carbohydrates, protein, fibre, omega-3+6, calcium, iron, potassium and per serving (based on six servings) is low in salt, free sugars and saturated fats. 

It’s now officially Autumn, so we should all be making the most of this season (and our local markets!) by sourcing some of nature’s delicious squashes and root vegetables (just to name a few!); all of which can be enjoyed in some hearty, healthful and flavourful soups, stews, warm salads or casseroles!

This soup has some beautifully roasted butternut squash, apple and banana shallots, giving it a delicious and satisfying natural sweetness. A dash of chutney, nutmeg and walnut oil really help to round things off, providing a tasty, wholemeal and seasonal feel. Enjoy it on its own or with some warmed wholemeal pitta bread! 

We used some swede (as we had some to spare!), but it became a tasty ‘background note’ to this soup. Butternut squash is always a winner in our book, but if preferred, substitute it for some pumpkin, acorn squash or sweet potato instead. Please check out some of our other soup recipes here for more tasty, seasonal and satisfying recipes!

Happy Cooking everyone! 😀

 

NB: We did not end up using the maple syrup and we used one more apple than shown here!

 

Ingredients

+++++++++++++++++++++200g       Banana Shallots
+++++++++++++++++++++8g            Garlic clove (about 2)
+++++++++++++++++++++                Low-Fat Oil Spray
+++++++++++++++++++++580g       Swede
+++++++++++++++++++++640g       Braeburn Apples
+++++++++++++++++++++30g         Plum & Apple Chutney (GF if required)
+++++++++++++++++++++1.8kg       Butternut Squash
+++++++++++++++++++++3g            Dried Sage
+++++++++++++++++++++2 tbsp     Extra Virgin Olive Oil
+++++++++++++++++++++500ml    Vegetable stock (low-salt/DF; GF if required)
+++++++++++++++++++++1.5L         Water
+++++++++++++++++++++1-2g        Ground Nutmeg
+++++++++++++++++++++3 tsp       Walnut Oil
+++++++++++++++++++++                Walnut pieces, chopped and/or toasted (*optional)

 

Directions

Trim the ends off the shallots and discard. Place the shallots and garlic onto a lined baking tray. Spray and coat with a little low-fat cooking oil.

 

 

Wash, peel and then chop the swede into cubes. Wash, peel, remove the core/seeds and chop the apple into rough pieces.

Normally we wouldn’t peel our apples, but the skins can give an unwanted bitterness to the soup!

 

 

Place the swede into a large mixing bowl. Add about ¼ of the quantity of chutney. Spray it with some low-fat cooking oil. Mix to coat.

 

 

Place the swede and apple onto the same baking tray as the shallots and garlic.

 

Heat the oven to 190C/375F. Line another baking tray with some parchment paper.

 

In the meantime, peel, trim the ends, deseed and then chop the squash into 1 inch cubes.

 

 

Place the squash into a large mixing bowl. Add the remaining chutney, 3g dried sage and 2 tbsp of olive oil (alternatively use some low-fat cooking oil). Mix to thoroughly coat.

 

 

Transfer the squash onto the lined baking tray, spreading it as evenly as possible.

 

 

  • Place the baking tray with the swede and apple mixture onto the lower oven shelf. Roast for about 30-35 mins or until tender and slightly crisp around the edges; turning the mixture and rotating the tray in the oven at least once.
  • Place the baking tray with the squash onto the middle oven shelf. Roast for about 35-40 mins or until tender and slightly crispy around the edges; turning and flipping the squash at least once.

Our roasted veggies! Remove and allow to cool for at least 5-10 mins.

 

 

Once cooled, peel the skin off of the shallots and garlic. Transfer the vegetables and apple (in batches) into a blender along with a little of the vegetable stock and/or water. Blend until smooth and creamy.

Alternatively, transfer the mixture (and liquids) into a large non-stick pot and blend with a stick blender until smooth.

 

 

Transfer the puréed vegetable mixture into a large and resealable container or a large, non-stick pot (if applicable). Repeat until all of the vegetables have been puréed. Add any remaining water, 1-2g nutmeg and 3-4 tsp walnut oil. Stir to combine. Taste and season as necessary. Reheat the soup over a low heat until warm (if applicable).

NB: If a thinner soup is preferred, add more water than we have previously advised! Ours went into this plastic tub; the joys of meal prepping!

 

 

Serve warm. Ladle the soup into a bowl. Garnish with a drizzle of walnut oil and/or some walnut pieces and fresh chives (if desired) and for the extra hungry, serve with a piece of warmed wholemeal pitta bread!

 

Enjoy!

 

Refrigerate any leftovers in a resealable and air tight container; reheat and consume within 4 days. Alternatively portion and freeze the soup in several resealable and air tight containers (do not overfill); defrost and reheat within 1-2 months.

Recipe updated:19/02/16

Slow Cooker Root Vegetable Soup w/ Pearl Barley

Healthy Recipes

Serves: 8-10
Prep: 30-60 mins (*Dependant on skill and desired serving size.)
Cooking time: 4-7 hrs (*Dependent on SC setting.)
Type: Main meal
Tools: Colander, chopping board, sharp knife, slow cooker

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

This is a great autumnal or winter vegetable-based soup. It’s easy to execute and adapted not only to the season but your taste buds! Our variation contains a great blend of herbs and some delicious (chunky) veggies! 

The peas and pearl barley provide a great source of protein, but feel free to swap them for your favourite type of legume, pulse and/or grain; smoked seitan or tofu would also make a tasty addition! Diet permitting, you could add a little lean beef or chicken (we think that this could also work quite well!). 

We cooked the pearl barley separately and would recommend doing so, unless this is only going to be served as ‘one meal’. We have found in the past that the pearl barley keeps absorbing liquid… so your next day leftovers will be more barley than broth! :/

You’ll find that we initially kept the liquid to a minimum; we were waiting to see how much water was given off in the first 3 hours before adding any more! However, we have advised for everyone to add all of the liquid at start of the cooking process. 

Quick Food Fact: Per serving (based on 10 servings!), this soup provides you with about 3.3 servings of vegetables towards your 5-A-Day!

Happy cooking everyone! 😀

 

We used 1/2 the swede and 1/4 of the cabbage shown here; fresh thyme and rosemary not shown here.

 

Ingredients

Need an easy-print version? Print here. 🙂

 

Directions

Wash and then chop the potato into chunks. Wash, trim the ends and quarter the parsnip. Transfer the potato and parsnip into a slow cooker.

 

 

Wash, peel and chop the swede into chunks. Wash, trim the ends and slice the carrot; transfer the vegetables into the slow cooker.

The only root vegetable we peeled was the swede; it’s time saving, but it also adds some extra nutrients to the soup (just remember to give your veggies a good scrub first)!

 

 

Peel and dice the onion. Wash, remove the stem and core and then roughly chop the bell pepper. Peel and dice the garlic; transfer the vegetables into the slow cooker.

 

 

 

Wash and roughly slice (or shred) the cabbage leaves. Wash the parsley; remove the leaves from its stem and roughly chop them. Remove the rosemary sprigs from its stem and roughly chop them. Remove the thyme leaves from its stem.

 

 

Add the cabbage, parsley, rosemary, thyme, sage, bay leaf, black pepper and 1/2 tsp of salt  into the slow cooker. Add the pearl barley (if applicable*).

*See above notes.

 

 

Prepare the stock. Pour in the hot stock and some (just boiled) water. Cover with a lid. Cook on a high heating setting for about 3.5 hrs or on a low heat setting for 7-8hrs instead.

 

 

When there is about 40 minutes of cooking time left, defrost the peas. Add the corn flour to a small dish with equal parts water; stir into a paste to form a ‘slurry’. Add the peas into slow cooker. Whilst stirring, pour in the slurry. Stir until dissolved and combined. Cover with the lid. Cook for a further 40 mins.

 

 

In the meantime, cook the pearl barley according to the packet instructions.

Ours took 30 mins to cook. NB: We lightly oiled and seasoned the leftover pearl barley to prevent it becoming one, big flavourless blob!

 

 

Stir and season the soup to taste before serving.

 

 

Serve warm. Place some pearl barley into a large serving bowl (if applicable). Ladle the soup over the barley. Stir together. Garnish with some parsley (if preferred).

We served ours with some tasty spirulina-based bread! 🙂

 

 

Enjoy!

Roasted Cauliflower & Almond Soup

Healthy Recipes

Serves: 6
Prep & Cooking Time: 40-45 minutes

Notes: This recipe contains: B-Vitamins, Vitamins C & E, protein, fibre, calcium, iron, magnesium, potassium and is low in salt and saturated fats!

This is probably one of our last soup recipes for a while. We meal planned for another soup- based lunch this week as the weather has yet to pick up (#wherehasspringgone)!

So, what can we say but this soup…well it’s fibre-licious! It’s not too surprising as our recipes are normally crammed full of delicious veggies! We found that the roasted cauliflower added a slightly nutty element to an already nutty base. The only amendments we would make would be to adjust the amount of cauliflower or liquid (stock, milk and/or water) used. This is because the soup (even though it’s tasty and highly recommended by us!) was a little thicker than we would have liked; luckily although it was thick, it was not a ‘heavy soup’! We would suggest reducing the amount of cauliflower by approx. 500-600g or increasing the volume of liquid used by approx. 500-600ml. Additionally, it you would like a smoother consistency, use ground almonds instead of whole ones; personally, we liked the grainy texture! 🙂

The ingredients list shows our original measurements but feel free to experiment! 

 

 

Ingredients:

+++++++++++++++++++++++++1.4kg       Cauliflower head
+++++++++++++++++++++++++200g      White onion
+++++++++++++++++++++++++100g       Celery stalk
+++++++++++++++++++++++++30ml       Rapeseed oil
+++++++++++++++++++++++++2g            Ground nutmeg
+++++++++++++++++++++++++                Salt & ground black pepper
+++++++++++++++++++++++++60g         Almonds (unsalted)
+++++++++++++++++++++++++450ml     Vegetable Stock (low-sat/DF; GF if required)
+++++++++++++++++++++++++200ml     Soya or Almond Milk (unsweetened & fortified)
+++++++++++++++++++++++++650ml     Water

 

 

Directions:

Heat the oven to 200°C/400°F. Line a baking tray with a silicone mat or parchment paper.

 

 

In the meantime, remove the outer leaves from the cauliflower and discard them. Cut the cauliflower head into half and break (or cut) off the florets from the stem. Discard the stem. Wash and soak the florets in a large container full of cold water. Drain.

Sometimes it’s just easier to clean large quantities of chopped vegetables in this manner! 🙂

 

 

Lightly pat the cauliflower dry.

We placed them onto the baking tray (lined with kitchen paper) and patted them dry.

 

 

Pour a little of the oil onto the tray and spread it evenly over the surface.

NB: Use a pastry brush, silicone spatula or your fingers! 🙂

 

 

Place the cauliflower onto the mat. Sprinkle over half the quantity of nutmeg. Season it to taste with some salt and black pepper. Drizzle over the remaining oil.

NB: Using your hands, toss the cauliflower around in the oil.

 

 

Place it into the oven. Roast for 25-35 minutes or until lightly browned and tender; turn once (if desired). Remove. Leave on the tray and allow to cool.

We baked ours for 35 minutes, but it probably could have come out after about 30!

 

 

In the meantime, heat a small, non-stick frying pan over a medium-high heat.

 

 

Add the almonds. Dry roast until lightly browned and/or they start to ‘pop’.

 

 

Remove from the heat. Transfer into a small dish. Allow to cool slightly.

 

 

Meanwhile, peel and dice the onion. Wash, trim the ends and slice the celery.

 

 

Place the frying pan back over a medium-low heat. Once hot add a spoonful of water. When it starts to bubble, add the onion and celery.

 

 

Gently stir together. Cover with a lid. Steam-fry for approx 5 minutes or until tender. Stir occasionally and add more water if necessary. Remove from the heat.

 

 

In the meantime, add the almonds into a blender. Pour in the stock. Allow to soak.

 

 

Add the onion and celery into the blender.

 

 

Blend until processed.

 

 

Add as much cauliflower as your blender will allow.

 

 

Blend until smooth.

 

 

Pour the mixture into a large saucepan or resealable container.

 

 

Add the remaining cauliflower and the milk into the blender. Process until smooth.

 

 

Pour into the applicable saucepan or container. Stir together.

 

 

Add the remaining nutmeg. Pour in the remaining water.

 

 

Stir to combine. Taste and season as necessary.

 

 

Place the saucepan over a medium-low heat. Gently warm (if applicable).

 

 

Serve warm. Ladle into serving bowls.

We garnished ours with a few whole almonds (for a little bit of crunch!) and a sprinkle of dried chives and chilli flakes for colour. 🙂

 

 

Enjoy!

 

 

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

Slow Cooker Pad Thai Soup W/Tofu (V,GF)

Healthy Recipes

Serves: 6
Prep duration: 60 minutes
Cooking Time: 7-8 hours

Notes: This recipe contains: Vitamin A, B-vitamins, Vitamin C, K & E, protein, fibre, calcium, iron, phosphorus, potassium, magnesium, has minimal added sugars and is relatively low in salt* and saturated fats*! (*NB:orange traffic light ratings). 

I think the main thing that enticed us to prepare this recipe (well, me especially) was the peanut butter. Authentic pad Thai soups and/or noodle dishes normally have vegetables, noodles, poultry, shellfish and/or eggs with some nuts….but when your vegan, what are you left with?! Lovely noodles, vegetables and peanuts… so we took the peanut aspect and ran with it!

We’re both peanut butter lovers, me probably more so, but only because I grew up in North America…but my palate and awareness has evolved a millionfold since childhood; no more   hydrogenated oils or glucose-fructose, corn syrups! I’ve said it before and I’ll say it again, peanut butter is a love affair most people have for life…so we all just have to be smart about it. Nut butters (in their natural form) can be quite nutritious…but also high in calories and fat (some more than others)- so please consume them within moderation as part of a healthy diet!

As for the recipe, it’s quite versatile and can be made on the ‘cheap’! For this reason we have excluded tamarind paste (a typical ingredient found in this type of recipe); this item isn’t necessarily expensive (especially when bought in its ‘pulp’ form) but for those that do not attempt a lot of ethnic cooking, it may be a waste of money… it does provide a lovely depth of flavour though, if you do decide to treat yourself! Check out our butternut squash curry; we show you how to prepare tamarind pulp (but this is also a great recipe)!

We have also omitted the use of fish sauce and chicken stock for obvious reasons…and soya sauce; just trying to keep the salt content down! Some recipes request using fried noodles- but we thought we’d give that a miss! Using chilli, lime, ginger and the peanut butter provided a lovely vegan/Thai alternative. Feel free to add more veggies- this soup only offers approx. 1.5 servings (fruit/vegetables)/serving, towards your 5-A-Day; considerably less than our other recipes!

We hope you enjoy it!

 

The tofu is off  being ‘pressed’… and we decided not to use the mirin.

 

Ingredients:

 

Directions:
Step One

Open and drain the tofu. Place it between two heavy chopping boards for approximately 15-20 minutes to remove any excess water.

 

 

Heat the oven to 200°C/400°F. Line a baking tray with a silicone mat or parchment paper.

We sprayed the mat with a little low-fat cooking oil.

 

 

In the meantime, wash, peel and grate the ginger. Wash, trim the ends and finely slice the spring onion. Peel and dice the shallot and garlic.

 

 

Wash, peel, trim the ends and chop the carrot into matchstick pieces. Wash and zest the lime.

 

 

 Drain and chop the tofu into cubes. Place them on the baking tray. Spray them with a little low-fat cooking oil. Place it into the oven. Bake for 20-25 minutes or until golden. Remove.

Through the magic of time….we give you baked tofu! 🙂

 

 

In the meantime, wash, dry and slices the mushrooms…

 

 

…. and juice the lime.

 

 

Heat a non-stick frying pan over a medium-low heat. Spray it with some low-fat cooking oil.

 

 

Add the ginger, spring onion, garlic and shallot. Gently fry for 1-2 minutes or until softened.

 

 

Remove from the heat.

 

 

Transfer the tofu into the slow cooker.

 

 

Add the ginger, spring onion, garlic and shallot and mushrooms…

Opps! We forgot to add the mushrooms… until about 10 minutes after it started cooking! Add them now!

 

 

…the carrot, lime zest and juice, sugar, chilli flakes and peanut butter…

We added our mange tout at this stage…but do not recommend it. Add it right before serving to help keep its vibrant colour!

 

 

…followed by the stock and boiling water. Stir together.

 

 

Cover with the lid. Cook on low heat setting for 7-8 hours.

 

 

This soup is great to make overnight or first thing in the morning (for those that have time)!

Whether you decide to make this soup overnight or before you go off to work, there will be minimal work required to get this dish on your table.

 

Step Two

Cook some pasta according to the packet instructions (this is only going to take 10-14 minutes!). Drain.

In the meantime, place the soup into a large, non-stick saucepan (if applicable) and gently reheat over a medium-low heat; add the mange tout. Taste and season it as desired; we added a little more lime juice. Add the cooked pasta to the soup just before serving; stir together and serve.

Meanwhile, wash and chop some fresh coriander and chop some peanuts (if desired).

 NB: We snapped our spaghetti into halves before cooking. Once you turn the slow cooker off, your food can remain a good temperature for at least 30 minutes afterwards; just don’t remove the lid.

 

Ladle into a large serving bowl. Garnish with fresh coriander and chopped peanuts (if desired) and serve.

See, don’t make the same mistake we made with the mange tout- it looks so washed out! NB: This picture shows one serving (based on six servings). One serving provides approximately: 208kcal, 11g Protein, 9g Fat, 1.6g S/fat, 3.8g Fibre, 0.5g Salt, 383mg Calcium, 2.2mg Iron & 16mg of Vitamin C! To help reduce the fat content, use half as much tofu..and maybe a little less peanut butter!

 

Enjoy!

 

 Refrigerate any leftovers in a resealable container; reheat and consume within 3-4 days.

 

If preferred…

  • Our bag of mange tout was only £1, but please feel free to use bean sprouts, shredded kale, or some frozen/defrosted spinach, green beans, bell peppers, green peas, or sweetcorn instead…or in addition (let it provide 3 of your 5-A-Day)!
  • Swap the shallot for white onion.
  • If you’re short on time, you can try adding the tofu to the slow cooker ‘unbaked’…but we’re not too sure of what the end product will be like; we’ve never tried it. If anyone has, please feel free to fill in the blanks!
  • If being GF isn’t a concern, try using wholemeal pasta; alternatively use soba noodles or some rice noodles or vermicelli instead.

Avocado & Spinach Soup [Vegan & Gluten Free]

Healthy Recipes

Serves: 4
Prep & Cooking Time: 20-30 mins
Type: Main Meal or Side Dish
Tools: Chopping board, sharp knife, large pot, frying spatula, blender or food processor, silicone spatula, resealable container

Notes: This recipe contains: Vitamin A, B-vitamins, Vitamins C, K & E, carbohydrates, protein, fibre, calcium, iron, magnesium, phosphorus, potassium, zinc, no added sugars and per serving is low in salt and saturated fats!. 

If you’ve never have an avocado-based soup before, you’re in for a treat. It’s creamy, delicious nutritious and it literally only takes about 5 minutes to get this recipe cooking on your stove top! Cooking really doesn’t get any easier than that!

 

Quick Foodie Facts:

  • This soup provides you with about 2.5 servings of vegetables/serving towards your 5-A-Day!
  • Avocados are actually a fruit, or more specifically, a single-seeded berry! They are a great source of: B-vitamins, Vitamin E, protein, fibre, potassium, zinc and mono-unsaturated fats (‘good’ fats that can help lower LDL cholesterol if combined with a healthy diet and lifestyle); among some other nutrients that are all great for maintaining a healthy body!

They are known for their high calorie and fat content; unlike other plant sources (e.g. coconuts!) they contain less saturated fat and more mono and poly unsaturated fats! Yay for healthy fats!

  • This is a great soup in moderation- for your waistline and wallet! If you’re like us, you probably only buy them on occasion, as they are a fruit native to central America- which means their carbon footprint does not always come cheap!

We also think that soup is a great example of how processed foods can deceive us if were not careful, even healthy ones. It is possible to have too much of a good thing, e.g. eating a homemade fruit smoothie can easily contain over 30 grams of sugar. Fruit sugar is great, when you are eating ‘whole pieces of fruit’… but not necessarily when you break down all of its lovely intrinsic sugars (a.k.a when you throw all of your delicious fruit into a blender)! Breaking down all the wonderful insoluble fruit fibre makes the fruit sugars (fructose) more accessible to your body; which increases the glycaemic index value (*see our article on sugar here).

This is why the BDA advises we only drink 150ml of fruit juice/day and why it should never be a used as a replacement to fruit; it only can be counted as one of your 5-A-Day.

… But we have digressed; let’s get cooking!

 

 

Ingredients

+++++++++++++++++++++++++200g     White Onion
+++++++++++++++++++++++++2             Garlic Clove
+++++++++++++++++++++++++               Low-Fat Cooking Oil
+++++++++++++++++++++++++400ml   Water
+++++++++++++++++++++++++125ml     Vegetable Stock (low sodium/DF; GF if required)
+++++++++++++++++++++++++1              Bay Leaf
+++++++++++++++++++++++++15ml       Lemon Juice
+++++++++++++++++++++++++300g     Frozen Spinach
+++++++++++++++++++++++++320g      Avocado Pears
+++++++++++++++++++++++++250ml    Soya Milk (unsweetened & fortified)
+++++++++++++++++++++++++               Salt & Ground Black Pepper

Need an easy-print recipe? Print here. 🙂

 

Nutritional Info

NB: This soup receives an orange traffic light rating for its fat and sat fat contents, and a green one for its salt; which makes it an OK choice. To lower the fat content, just use one avocado and some more lovely spinach instead!

 

 

Directions

Peel and finely chop the onion and garlic.

We used some leftover banana shallots and a white onion- anything goes! If you have a food processor or food mandolin (that you don't mind washing up later)- this step will be even quicker!

We used some leftover banana shallots and a white onion- anything goes! If you have a food processor or food mandolin (that you don’t mind washing up later)- this step will be even quicker!

 

 

  • Place a large, non-stick saucepan over a medium heat. Spray it some low-fat cooking oil.
  • Add the onion and garlic. Gently fry for 1-2 mins or until softened.
  • Add the water, stock, bay leaf and lemon juice. Stir together. Cover with a lid. Bring to the boil.
  • Add the spinach. Stir together. Cover with a lid. Return to the boil. Simmer and cook for 3-4 mins or until cooked. Remove from the heat. Allow the soup to cool slightly.

 

 

In the meantime, chop the avocado into halves, remove the stone and then peel away the skin. Tip: If you are using frozen avocado, make sure it has thoroughly defrosted first! 

 

 

 

  • Remove the bay leaf from the saucepan and discard. Transfer the soup into a blender.
  • Add the avocado.
  • Blend until smooth and creamy.
  • Transfer the soup back into the saucepan or into a resealable container. Pour in the milk. Mix to combine. Taste and season it with some salt and black pepper (if necessary). NB: Add a little more water if a thinner consistency is preferred.

 

 

Place the saucepan back over a medium-low heat and gently reheat (if applicable).

 

Ladle the soup into a serving bowl. Garnish with some soya yoghurt, fresh herbs, nuts, seeds or simply enjoy it as it is!

We used some fresh chives and seeds. :)

We used some fresh chives and seeds. 🙂

 

Refrigerate any leftovers in a resealable container; reheat and consume within 3-5 days. Alternatively, freeze in a resealable container(s); defrost, reheat and consume within 1 month.

NB: When reheating, allow the soup to become hot, but do not allow it to boil. 

Spicy Sweet Potato Soup

Healthy Recipes

Serves: 6
Prep & Cooking time: 45 minutes

Notes: This recipe contains: Vitamin A, B3 (Niacin), B5 (pantothenic acid), Vitamin C, protein, fibre, beta carotene, iron, potassium, no added sugar and is low in salt and fats! 

We love sweet potatoes but think that it’s sometimes an undervalued ingredient; its list of cooking and baking possibilities is endless! This soup has a delicious and creamy texture with a wonderful spicy kick! It’s a great recipe that’s incredibly easy to prepare, wallet-friendly and of course versatile! Prepare it for lunch or as a dinner (just add a few extra ingredients- see below)!  

Help and stop food wastage by meal planning and make sure to use up any remaining ingredients in your fridge…like celery! Celery can be an annoying one… as you cannot just buy a single stalk of celery! We all have to be a bit more proactive about using it. Our leftover celery went unnoticed in this soup, but it was a simple way to prevent it ending up in the bin!

 

Ingredients:

+++++++++++++++++++++++++500ml    Vegetable stock (low salt/DF; GF if required)
+++++++++++++++++++++++++2L            Water
+++++++++++++++++++++++++860g       Sweet potatoes
+++++++++++++++++++++++++160g        Banana shallots
+++++++++++++++++++++++++120g        Celery
+++++++++++++++++++++++++100g        Red bell pepper
+++++++++++++++++++++++++50g          Raw ginger root
+++++++++++++++++++++++++20g          Red Chilli
+++++++++++++++++++++++++4g             Ground coriander
+++++++++++++++++++++++++                 Salt & Ground black pepper

 

Directions:

Place a large, non-stick saucepan over a medium-low heat. Add the stock and water. Stir together. Cover with a lid. Bring to the boil.

 

 

In the meantime, wash, peel and chop the potatoes. Peel, trim the ends and roughly chop the shallot. Wash, trim the ends and slice the celery. Wash, remove the stem, de-seed and chop the bell pepper into cubes. Wash, peel, trim the ends and chop the ginger. Wash and trim the ends off the chilli.

NB: Remove and discard the chilli seeds if you prefer your soup with less heat!

 

 

Place the potatoes, shallot, celery, bell pepper, ginger, chilli and coriander into the saucepan. Stir together. Cover with a lid. Bring back to the boil. Reduce to a simmer. Cook for 15 minutes or until the vegetables are tender.  Remove from the heat.

 

 

Allow the soup to cool slightly.

 

 

Transfer it into a blender.

If necessary, complete this step in batches.

 

 

Process until smooth.

 

 

Transfer the soup back into the saucepan or a resealable container.

 

 

If desired, season it to taste with some salt, black pepper and some more ground coriander. Stir together.

 

 

Place the saucepan back over a medium-low heat and gently reheat (if applicable).

 

 

Ladle it into soup bowls.

 

 

Garnish as desired…

We added some rice vermicelli, crushed cashews, spring onion and a pinch of dried coriander and chilli flakes!  NB: Based on 6 servings, the soup (without any additional ingredients) provides <150kcal & 1g fat/serving!  😀

 

 

Enjoy!

 

 

 Refrigerate any leftovers in a resealable container; reheat and consume within 3-5 days. Alternatively, freeze in a resealable container(s); defrost, reheat and consume within 1-2 months.

 

 

If preferred…

  • Try adding a Thai twist! Add some fresh coriander or Thai basil, puréed or fresh lemon grass, pea aubergines, lime (juice/zest) or kaffir leaves, some galangal root instead of ginger, tofu and/or a splash of UHT (unsweetened & fortified) coconut-flavoured DF milk !

Fiery Butternut Squash & Tofu Soup

Healthy Recipes

Serves: 6
Prep & Cooking time: 50 minutes

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, protein, fibre, calcium, iron, potassium, no added sugars and is low in salt and fats!

This is a squash and tofu soup flavoured with fiery ginger and other earthy spices. Not only is it delicious, but it’s easy to prepare; the finished product provides you with a soup that has a very creamy and velvety texture! 

 

Feel free to use more spices if desired!

 

Ingredients:

+++++++++++++++++++600ml    Vegetable stock (low-salt/DF; GF if needed)
+++++++++++++++++++800ml    Water
+++++++++++++++++++800g       Butternut squash
+++++++++++++++++++60g          Raw ginger root
+++++++++++++++++++140g        Carrot
+++++++++++++++++++130g        Red bell pepper
+++++++++++++++++++10g          Garlic cloves
+++++++++++++++++++6g            Ground cumin
+++++++++++++++++++6g            Ground coriander
+++++++++++++++++++340g       Silken Tofu
+++++++++++++++++++                Salt & ground black pepper

 

 

Directions:

Place a large, non-stick saucepan over a medium-low heat. Add the stock and water. Bring to the boil.

 

 

In the meantime, trim the ends, de-seed and chop the squash into small cubes. Wash, peel and roughly chop the ginger. Wash, peel, trim the ends and and roughly chop the carrot. Wash, remove the stem, de-seed and chop the bell pepper. Peel and mince the garlic.

We used some of our roasted garlic that we saved from last week! Remember our baked rice?! Feel free to use a raw or roasted variety!

 

 

Place the squash, ginger and carrot into the saucepan. Cover with a lid. Bring back to the boil. Reduce to a simmer. Cook for 10 minutes or until softened.

 

 

Add the bell pepper, garlic, ground cumin and coriander. Stir together. Cover with a lid. Allow to cook for a further 5 minutes.

 

 

Remove from the heat and allow it to cool slightly.

 

 

In the meantime, drain and place the tofu into a blender.

 

 

Ladle the soup into the blender; if necessary, process in batches.

We completed this step in 2 batches.

 

 

Blend until smooth.

Nice and creamy!

 

 

Transfer the soup back into the saucepan or a resealable container.

 

 

Give it a stir. Taste and season it with salt and black pepper as necessary.

 

 

Reheat gently (if applicable) until hot but not boiling.

 

 

Ladle into a soup bowl.

 

 

Garnish with croutons, seeds, or herbs if desired.

We used some home-made croutons, spring onion, black pepper and a few cumin seeds 🙂

 

Enjoy!

 

Refrigerate any leftovers in a resealable container; reheat and consume within 3-5 days. Alternatively, freeze in a resealable container(s); defrost and consume within 1-2 months.

Oriental-Inspired Vegetable & Baked Tofu Soup

Healthy Recipes

Serves: 4
Prep & Cooking time: 60 minutes

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C & K, protein, fibre, calcium, potassium, iron and is low in fats!

We think its safe to say that most people still have soup or stew on tonight’s menu! …Being that it’s cold, damp and for the selected few, are battling snow drifts! 

This recipe is great! It’s versatile, simple to execute, packed full of flavour and Vitamin C (approx. 257% of your RDA be specific)… and if you add enough chilli you’ll be warm in no time! 😀

 

 

 

Ingredients:

 

Nutritional Info:

 Traffic light alert! The fat and saturated fat get a green light while the salt receives an orange one. Remember, orange ratings still make it an OK choice, but green ones are always better! To achieve this, reduce the quantity of the stock and soya sauce to lower the salt content. Flavour it by adding with more fresh ginger, fresh chillies or any other spices that you desire.

 

Directions:

Open and drain the tofu. Place it between two heavy chopping boards for approximately 20-30 minutes to remove any excess water.

 

Meanwhile, heat the oven to 200°C/400°F. Line a baking tray with a silicone mat or parchment paper; lightly spray it some low-fat cooking oil.

 

 

In the meantime, prepare the vegetables. Wash and slice the mushrooms. Wash, remove the stem, de-seed and chop the bell pepper into small slices. Wash, peel, trim the ends and chop the carrot into ‘match-stick’ pieces. Wash, peel and slice the ginger. Peel and chop the white onion into thin slices. Wash, trim the ends and diagonally slice the spring onion. Peel and chop the garlic. Wash the mange tout.

 

 

Meanwhile, drain and chop the tofu into small cubes. Place it onto the baking tray. Lightly spray it with some low-fat cooking oil. Place the tray into the oven. Bake for 20-30 minutes or until lightly golden. Remove. Allow to cool slightly.

NB: The cooking duration depends on your own personal preference; for a firmer texture, bake it for a minimum of 20 minutes.

 

 

In the meantime, place a large, non-stick saucepan over a medium-low heat. Add the stock, water and the frozen cabbage and sweetcorn. Cover with a lid. Bring to the boil.

 

 

Meanwhile, prepare the rice noodles according to the packet instructions. Drain.

The water took 10 minutes to boil, but the rice noodles only took 5 minutes to cook!  C’est le vie. 🙂

 

 

Add the mushrooms, bell pepper, carrot, ginger, the white and spring onion, garlic and chilli flakes. Stir together. Bring back to the boil. Reduce to a simmer. Cook for approximately 5 minutes or until the vegetables are tender.

Feel free to add more chilli flakes than we have!

 

 

Add the mange tout and soya sauce. Cook for a further 2-3 minutes or until tender.

 

 

Remove from the heat.

 

 

Add the noodles and seeds. Stir through.

 

 

Add the tofu. Stir together. Taste and season the soup as necessary.

 

 

Ladle into soups bowls and serve.

 

Enjoy!

 

 

Refrigerate any leftovers in a resealable container; consume within 3-5 days. Alternatively freeze in one or more containers; defrost and consume within 1-2 months.

 

 

If preferred…

  • Use seasonal vegetables; fresh or frozen!
  • Try using: shredded kale, sliced spinach leaves or some Pak or Bok Choi instead of frozen white cabbage.
  • Use some spaghetti (broken into halves), fusilli or soba noodles instead of rice sticks.
  • Try some cooked/cubed temph or soya beans instead of tofu.
  • Try a little brown rice miso paste instead of soya sauce… or use less soya sauce and ‘spice it up’ with fresh chillies instead; the addition of some star anise might also work nicely too!

Pea & Watercress Soup

Healthy Recipes

Serves: 4
Prep & Cooking time: 20-30 minutes

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C & K, protein, fibre, potassium, manganese, iron, calcium no added sugars and is low in fats!

This is another great soup recipe to try as this cold weather continues! It’s quick, simple, versatile, nutritious and has volumes of flavour! 

 

 

Ingredients:

+++++++++++++++++++++++++180g       White onion
+++++++++++++++++++++++++60g          Watercress
+++++++++++++++++++++++++500g        Frozen peas
+++++++++++++++++++++++++                 1Kcal Fry Spray (low-fat cooking oil)
+++++++++++++++++++++++++800ml     Vegetable stock
+++++++++++++++++++++++++600ml     Water
+++++++++++++++++++++++++                  Salt & Ground black pepper
+++++++++++++++++++++++++200ml     Soya milk (unsweetened & fortified)

 

 

Directions:

Peel and chop the onion. Wash the watercress.

 

 

Heat a non-stick saucepan over a medium-low heat. Spray some low-fat cooking oil.

NB: Alternatively, skip this step and start heating the stock and water. Add the onion to the saucepan when you add the peas.

 

 

Add the onion. Gently fry 1-2 minutes or until softened.

 

 

Add the stock and water. Bring to the boil.

 

 

Add the peas. Cover with a lid. Bring back to the boil.

 

 

Add the watercress. Reduce the heat to a simmer. Cook for 3-5 minutes or until the peas are just tender.

NB: Alternatively, do not boil the watercress (preserve more nutrients)! Add it to the soup once the peas have cooked.

 

 

Remove from the heat. Season it with some salt and pepper to taste. Allow it to cool slightly.

 

 

Transfer the soup into a blender.

NB: You might have to complete this step in batches.

 

 

Blend until smooth.

 

 

Return the soup to the saucepan or a resealable container. Taste and season as necessary.

Lunch prep!

 

 

Add the DF milk. Stir together.

 

 

Place the saucepan back over a medium-low heat (if applicable) and reheat gently.

 

 

Ladle into a serving bowl. Garnish with some fresh or dry herbs (try mint or chives), soya yoghurt, seeds, chopped nuts, croutons or some spare watercress if desired.

We garnished ours with some mixed seeds and served it with  a ‘toastie’ sandwich! 😀

 

 

Enjoy!

NB: Here’s a version we made last year! We used more watercress and on this occasion, but we didn’t blend all of the soup. (It’ was also topped with soya yoghurt and fresh chives-delicious!) 🙂

 

 

If preferred…

  • For a thicker soup, thicken it with a slurry of potato starch or add a (peeled/chopped) potato to the soup when cooking.
  • Try using rocket, spinach or kale instead of watercress…and consider using a larger quantity (if desired of course)!
  • Try adding some cooked green lentils, quinoa or pearl barley (if gluten isn’t a concern) to the soup.

Curried Parsnip Soup (V, GF, SF, Low-Fat!)

Healthy Recipes

Serves: 6
Prep & Cooking time: 50 minutes

Notes: This recipe contains: B-Vitamins, Vitamin C, protein, fibre, potassium, calcium, iron, no added sugars and is low in fats!

This soup has a lovely creamy texture and has a naturally sweet and very satisfying taste. The parsnips work great as a ‘blank canvas’- absorbing all the fantastic spices! 

 

Ingredients:

+++++++++++++++++++++++++1L          Vegetable stock (Low-sodium, DF, GF)
+++++++++++++++++++++++++1L          Water
+++++++++++++++++++++++++1kg       Parsnips
+++++++++++++++++++++++++200g     White onion
+++++++++++++++++++++++++8g          Garlic cloves
+++++++++++++++++++++++++1g          Ground Cumin
+++++++++++++++++++++++++1g          Ground Coriander
+++++++++++++++++++++++++3g          Curry Powder
+++++++++++++++++++++++++               Salt
+++++++++++++++++++++++++               Ground black pepper
+++++++++++++++++++++++++150ml   Soya milk (fortified/unsweetened)

 

 

Nutritional info:

NB: You can reduce the salt content further by: swapping some of the stock with extra water and/or DF milk and by not adding any additional salt (add more spices instead!)to the soup; make sure your spices do not contain any ‘added salt’. 

 

 

Directions:

Place a large, non-stick saucepan over a medium heat. Add the stock and water. Stir together. Bring to the boil.

NB: Our vegetable stock contained turmeric.

 

 

In the meantime, wash, peel, trim the ends and then chop the parsnip into slices. Peel and chop the onion and the garlic.

 

 

 

Add the parsnip, onion, garlic, cumin, coriander and curry powder to the saucepan. Season it to taste with salt and black pepper. Stir together. Cover with a lid. Reduce the heat. Simmer for approximately 10 minutes or until the vegetables are tender. Remove from the heat.

 

 

Allow the soup to cool slightly.

 

 

Transfer the soup into a blender or food processor. Blend until smooth.

NB: You might have to complete this step in batches.

 

 

Transfer the soup back to the saucepan or a large plastic container.

NB: Ours went into this plastic container; lunch prep for the next 3 days! 🙂

 

 

Pour in the DF milk.

 

 

Stir together.

 

 

Place the saucepan over a medium-low heat (if applicable). Heat to warm.

 

 

Serve warm. Ladle into a serving bowl. Garnish with some: herbs, nuts, seeds, croutons or soya yoghurt (if desired).

Ours was garnished with black pepper, dried chives and soya yoghurt.

 

 

Serve with some GF bread or a roll (if desired). 🙂

NB: This represents one portion of  the parsnip soup. We served ours with some low-fat houmous and homemade GF bread!

 

 

 

Enjoy!

 

 

If preferred…

  • Try a different combination of spices and flavours. Make it Moroccan, Thai-flavoured etc!
  • Swap approximately 200g of the parsnips for peeled baking potatoes.
  • Increase the volume of the fortified DF milk for some extra nutrients!

Slow Cooker Minestrone Soup (V, GF, Low-Fat!)

Healthy Recipes

Serves:10
Prep: 35 minutes
Cooking time: 5-8 hours

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

This is a nutritious and hearty recipe. Soup is great for winter, perfect for keeping your food costs down (just use seasonal and/or frozen vegetables and/or dried pulses/legumes) and is ideal for those that do not have a lot of time to spend in the kitchen; leftovers can easily be stored and reheated!

Quick facts:

We’ve read that Minestrone means ‘the big soup’ in Italian. Its a substantial dish consisting of vegetables and beans (occasionally meat), with either rice or pasta; the recipe varies in most households but it’s loved all the same! 

It’s ideal to have recipes in a slow cooking format. Slow cooking is great for when you have to serve people in large quantities, saving on electricity costs and reclaiming some of your valuable time! Prep the vegetables the night before and store them in a container full of cold water (so they do not dry out); place your ingredients in the slow cooker before you go off to work! 

*Based on 10 servings, one serving provides you with approximately 4 of your 5-A-DAY! 

 

Ingredients:

+++++++++++++++++++++++++Step 1:
+++++++++++++++++++++++++180g     Dried Butter Beans (soaked overnight)
+++++++++++++++++++++++++300g     Celery
+++++++++++++++++++++++++250g     White onion
+++++++++++++++++++++++++450g     Baking potato
+++++++++++++++++++++++++280g      Carrot
+++++++++++++++++++++++++140g      Red Bell pepper
+++++++++++++++++++++++++16g        Garlic cloves
+++++++++++++++++++++++++200g     Frozen green beans
+++++++++++++++++++++++++20g        Fresh parsley
+++++++++++++++++++++++++1600g   Tinned plum tomatoes (no added salt/sugar)
+++++++++++++++++++++++++2g          Herbs De Provence
+++++++++++++++++++++++++2g          Dried Oregano
+++++++++++++++++++++++++              Salt & ground black pepper
+++++++++++++++++++++++++1.5L      Vegetable stock (low-sodium, DF, GF)

+++++++++++++++++++++++++Step 2:
+++++++++++++++++++++++++200g      GF Fusilli
+++++++++++++++++++++++++120g      Frozen sweet corn
+++++++++++++++++++++++++160g      Frozen spinach

 

 

Nutritional info:

  *This recipe provides approximately: 140% of your RDA for Vitamin C and 200% of your RDA for Vitamin A/ serving!

 

 

Directions:

Prepare the dried beans according to the packet instructions. Drain.

NB: Our beans were soaked overnight for 12 hours.

 

 

Wash, trim the ends and slice the celery. Peel and chop the onion. Wash, peel and dice the potato. Wash, peel, trim the ends and then dice the carrot. Wash, remove the stem, de-seed and then finely chop the bell pepper. Peel and mince the garlic.

 

 

Snap the green beans into bite-sized pieces. Wash, dry and roughly chop the parsley.

We used parsley straight out of our freezer. 🙂

 

 

Place the tomatoes into the slow cooker…

NB: Go the frugal route and buy ‘whole’ tin tomatoes like us…then just quickly chop them up in the slow cooker. 🙂

 

 

then the dried beans…..

 

 

…followed by the celery, onion, potato, carrot, bell pepper, garlic and green beans.

 

 

Add the parsley, Herbs De Provence. Season it to taste with some salt and pepper.

 

 

Pour in the ‘boiling hot’ stock. Give it a stir.

 

 

Cover with a lid. Place on a medium or low heat setting; 5-6 hours or 7-8 hours respectively.

 

 

For the second phase of this recipe, cook your pasta according to the packet instructions. Drain.

NB: We cooked ours for slightly less than the packet asked for… to help keep its integrity when its added to the soup! We find that GF doesn’t always hold its shape in soups!

 

 

Defrost the corn and spinach before adding it to the soup.

Still frozen at this point!

 

 

Drain off any excess water.

 

 

Add the cooked pasta, corn and spinach 30 minutes before the end of cooking.

 

 

Stir through. Cover with the lid.

 

 

Alternatively, cook your remaining vegetables and pasta; add them to the soup when it has finished cooking.

 

 

When it was finished, ours went straight into this plastic container.

Ready for many delicious lunches!

 

 

Alternatively, ladle into a soup bowl and serve warm.

NB: This represents one, re-heated portion of  the soup! We garnished ours with a few pieces of fresh parsley. 🙂

 

 Place any leftovers into a resealable container and refrigerate; consume within 3-5 days. Alternatively, place the container(s) into the freezer and use within 2-3 months; defrost before use.

Enjoy!

 

 

If preferred…

  • Stick with your favourite and/or seasonal veggies!
  • Adapt the herbs and choice of legumes to your taste. Non-vegans can try adding a little cheese and/or using a different stock/flavouring if desired.
  • Try using wild rice or lentils instead of pasta!
  • Use a spelt, wholemeal or spinach/wheat-based pasta if gluten is not a concern to you.

NB: If you prefer to add dried pasta to the recipe (at the start of the cooking process), adjust the liquid levels accordingly.

  • If you are not used to eating this quantity of fibre, reduce the quantities of vegetables slightly!

Broccoli, Leek & Potato Soup

Healthy Recipes

Serves: 4
Prep & Cooking time:  45minutes

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

 This is a great, simple and delicious soup that can be created in less than an hour! It has a very velvety and satisfying taste; as broccoli is out of season here in the UK, use a frozen variety if preferred. 

 

Ingredients:

+++++++++++++++++++++++++360g      Broccoli
+++++++++++++++++++++++++220g      Leek
+++++++++++++++++++++++++200g      Potato
+++++++++++++++++++++++++4g           Garlic
+++++++++++++++++++++++++140g       Green lentils
+++++++++++++++++++++++++1.5L         Vegetable Stock (low-sodium, DF/GF)
+++++++++++++++++++++++++500ml   Water
+++++++++++++++++++++++++1g            Dried thyme (optional)
+++++++++++++++++++++++++                Salt
+++++++++++++++++++++++++                Ground black pepper

 

Nutritional Content (*Based on 4 Servings):

1 serving provides: 192kcal, 13.3g Protein, 1.4g Fat, 0.51g Sat/fat, 11g Fibre, 0.3g Salt,    95mg Calcium, 7mg Iron

 

Directions:

Wash and chop the broccoli (including the stem). Trim the ends, slice and then wash the leek (preferably place it into a large bowl filled with water; allow to soak and then drain). Wash and roughly chop the potato. Peel and dice the garlic. Remove any stones from the lentils; wash and then drain.

 

Meanwhile, prepare the lentils according to the packet instructions. Drain.

NB: Once cooked, my lentils went straight into this plastic tub; this soup was going to be many delicious lunches for us throughout the week. 🙂

 

In the meantime, place the vegetable stock and water into a large, non-stick saucepan over a medium-high heat. Bring to the boil. Add the broccoli, leek, potato and garlic. Stir together. Bring back to the boil. Reduce to a simmer. Cook for approximately 15 minutes or until the vegetables are tender.

 

Remove from the heat. Add the thyme (if using). Allow to cool slightly.

 

Use a hand-held blender in the saucepan or transfer the soup mixture into a blender or food processor. Blend until smooth.

 

Transfer back into the saucepan (if applicable). Add the lentils. Stir together. Season it to taste with some salt and pepper.

 

Return to the heat. Warm slightly (if applicable).

 

Ladle into a soup bowl. Garnish with seeds, nuts, herbs, rocket, croutons or plain yoghurt if desired and serve.

 

 

If preferred…

  • Try swapping the potatoes or the broccoli for some brussel sprouts!
  • If you are not vegan, try adding some cheese to the soup.
  • Use onion if you are not keen on leeks.
  • Try adding a bit of cooked brown rice instead of lentils; adjust portions accordingly.
  • Use fresh or frozen vegetables.
  • Once the soup is puréed, try adding some DF milk or yoghurt (or low-fat dairy products if you’re not vegan). If you decide to do make this alteration, slightly reduce the amount of water used.

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.

Carrot & Red Lentil Soup

Healthy Recipes

Serves: 4-5
Prep & Cooking Time: 50-60 mins

Notes: This recipe contains: Vitamin A, B-vitamins, Vitamins C & E, protein, calcium, fibre, potassium, magnesium, iron, zinc no added sugar or oils and per serving is low in saturated fats!

This recipe produces a nutritious and vibrant bowl of soup! The lentils and almonds make an ordinary bowl of carrot soup very hearty, whilst the ginger and cumin provide a lovely and ‘warming’ taste- it definitely gets two huge thumbs up from us! 

We hope that you enjoy it as much as we did. Happy cooking everyone!

 

 

 

Ingredients:

+++++++++++++++++++++++++160g     Dried Red Spilt Lentils
+++++++++++++++++++++++++2L         Vegetable Stock (low-salt/DF/GF)
+++++++++++++++++++++++++760g    Carrots
+++++++++++++++++++++++++180g     White Onion
+++++++++++++++++++++++++50g       Root Ginger
+++++++++++++++++++++++++8g         Garlic Clove
+++++++++++++++++++++++++40g       Ground Almonds
+++++++++++++++++++++++++2g          Ground Cumin

 

Directions:

  1. Wash, remove any stones or seeds and then prepare the lentils according to the packet instructions. Drain.

2. In the meantime, place a large, non-stick saucepan over a medium-low heat. Add the stock. Bring to the boil.

3. Meanwhile, wash, peel, trim the ends and then slice the carrots. Peel and finely chop the onion. Wash, peel and grate the ginger. Peel and finely grate the garlic.

4. Add the carrots, onion, ginger and garlic to the saucepan. Bring back to the boil. Reduce to a simmer. Cover with a lid. Cook for 12 mins or until the carrots are tender.

5. Remove from the heat. Allow it to cool slightly.

6. In the meantime, place the lentils into another large saucepan or resealable container.

 

 

Ours went into this plastic tub for more quick and delicious lunches this week! 🙂

  1. Place the soup mixture into a blender or food processor.

2. Blend until puréed.

3. Transfer the puréed soup into the pan or container with the lentils. Stir together. Repeat steps one and two until all of your soup is puréed.

4. Add the ground nuts and cumin.

5. Stir together. Taste and season as necessary.

 

 

Place the pan over a medium-low heat (if applicable) and reheat.

Serve warm. Ladle into a serving bowl. Garnish with some: spice, ground black pepper, seeds or fresh herbs if desired.

NB: We used a sprinkle of: ground cumin, sunflower seeds and fresh coriander. 🙂

Enjoy!

 

If preferred…

  • Vary your ‘main’ vegetable! Instead of carrots, try using: sweet potatoes, butternut or acorn squash, red bell peppers or maybe some parsnips!
  • Add a little almond milk or soya yoghurt (just before reheating) for added calcium. Alternatively, try substituting some of the broth for almond milk.
  • Try using other earthy spices such as: dried coriander, turmeric, cardamom, cloves, paprika or a garam masala blend.
  • Spice it up with fresh chillies or chilli powder!
  • Serve it with some warmed GF bread, or try an oatmeal pita or rye bread (if you are not concerned about gluten!).

Roasted Tomato & Basil Soup

Healthy Recipes

Serves: 4
Prep & Cooking time: 95 minutes

Notes: This recipe contains: Vitamin A, B-vitamins, Vitamin C, protein, fibre, potassium, some iron and is low in saturated fats!

Soup can be one of the easiest, cheapest and most nutritious meals to make in your kitchen! Nothing quite compares to a delicious, fresh and simple bowl of soup. This is one of the many soup recipes that I’ll be keeping to hand to help stay ‘fighting fit’ and warm this winter season! 

Ingredients:

++++++++++++++++++++++1200g   Salad tomatoes
++++++++++++++++++++++180g     Red Bell pepper
++++++++++++++++++++++120g     Red onion
++++++++++++++++++++++6g          Garlic cloves
++++++++++++++++++++++1g          Dried Basil (optional)
++++++++++++++++++++++30ml     Extra-virgin olive oil
++++++++++++++++++++++40ml     Balsamic Vinegar
++++++++++++++++++++++               Ground black pepper
++++++++++++++++++++++4g          Coconut or brown sugar (optional)
++++++++++++++++++++++120g     Green lentils
++++++++++++++++++++++20g        Fresh Basil
++++++++++++++++++++++600ml   Vegetable stock (low-sodium/DF/GF)

 

Directions:

Heat the oven to 170°C/340°F. Get out a large roasting tin (line with a silicone mat if preferred).

 

Wash, remove the stems and slice the tomatoes into halves. Place into the tin cut-side up.

 

Wash, remove the stem, de-seed and chop the bell pepper into chunky strips. Peel and quarter the onion. NB: Do not peel or chop the garlic.

Place the bell pepper, onion and garlic around the tomatoes.

NB: Leaving the garlic skin intact helps prevent it from burning!

 

Sprinkle over the dried basil (if using). Drizzle over the oil and vinegar. Season it with  black pepper to taste. Sprinkle over the sugar (if using).

 

Place into the oven. Roast for 60 minutes, or until the vegetables are softened.

 

In the meantime, wash, remove any stones and cook the lentils according to the packet instructions. Drain and allow to cool.

NB: Cooked and drained lentils.

 

Meanwhile, wash and dry the basil. Prepare the stock.

 

Remove the tin. Allow the vegetables to cool slightly.

 

Peel the garlic.

 

Place the vegetables into a blender or food processor.

NB: My blender is more spacious for this.

 

Add the cooking juices (optional)…

 

….and the basil.

 

Blend until smooth.

 

Transfer the stock into a large, non-stick saucepan or resealable container.

 

Add the pureed vegetables and the lentils. Stir together.

NB: Mine went straight into this plastic tub for some lunches this week. 🙂

 

Heat the saucepan over a medium-low heat (if applicable) until warmed.

 

Serve warm. Ladle into a small soup bowl. Garnish with some basil leaves if desired.

NB: Based on 4 servings, this bowl contains 1 serving .

 

Enjoy!

 

Refrigerate in a resealable container and consume within 3-5 days.

 

If preferred…

  • Serve with some warmed wholemeal or multi-grain pitta bread.
  • For added calcium, swap some of the stock for some unsweetened/fortified soya or almond milk!
  • For a ‘chunkier’ version’, add half of the roasted vegetables to the blender, pulse slightly and then remove; add this mixture to the soup.