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5 soup recipes

Soup is easy to batch cook, is filling and low in calories. I love them for lunch or dinner and find that a toasted slice of fresh sourdough compliments each of the soups below perfectly. Soup is an easy meal for our digestive system to receive and the ones without dairy can be a great low-inflammatory meal option.

(All recipes serve 2 with some left over for lunch the next day)

Carrot and sweet potato soup with coconut yoghurt swirl and toasted pumpkin seeds-

What you’ll need:

- X4 Medium Carrots (peeled)

- X2 Medium Sweet Potatoes (peeled)

- X1 Organic, Low Salt Vegetable Stock Cube

- ½ cup Pumpkin Seeds

- ½ cup Unsweetened Coconut Yoghurt

- Chilli flakes, Salt & Pepper

- 1tbs Extra Virgin Olive Oil


1. Chop the carrots and butternut squash and lay evenly on foil paper in an oven dish. Sprinkle with salt, pepper and chilli flakes and toss with 1 tablespoon of olive oil till all vegetables are coated evenly. Then roast for 40 mins at 180 degrees C.

2. While they cook, add half a cup of pumpkin seeds to a pan and heat till blanched. Then remove and allow to cool.

3. Disintegrate 1 vegetable stock cube in 1 litre of boiling water and stir till fully incorporated.

4. Allow vegetables to cool before transferring to a food processor with the vegetable stock and blitz till you have a smooth, thick consistency.

5. Serve in bowls with a swirl of coconut yoghurt and a small handful of pumpkin seeds.

Red pepper and tomato soup -

What you’ll need:

- X2 large red peppers

- 500g cherry tomatoes

- X1 large onion

- Fresh basil leaves

- Organic, Low Salt Vegetable Stock Cube


1. Roughly chop and slice the vegetables before drizzling olive oil, salt and pepper through and laying across foil on the oven tray. Roast for 30 mins at 180 degrees c and then allow to cool.

2. Disintegrate 1 vegetable stock cube in 1 litre of boiling water and stir till fully incorporated.

3. Combine stock and roasted vegetables in a food processor and blitz till smooth before serving with fresh basil leaves and black pepper.

My take on a Classic Minestrone-

Please note that this recipe is very versatile and can be made with any leftover vegetables you have at home. I've listed my favourites below, but it works the same way with all.

What you’ll need:

- X2 Peeled Medium Carrots

- X10 Small Potatoes

- X2 Onions

- X2 Cloves Garlic

- x3 leeks

- 1 Bag Spinach or Kale (or half and half)

- X1 Medium Zucchini

- X1 Organic Low Salt Vegetable Stock Cube

- X1 Cup Barley

- Salt and Pepper to Taste

- X2 Cups Frozen Green Peas


1. Cook chopped onion and garlic in a saucepan over medium heat till softened (about 10 mins)

2. Dice all the vegetables into roughly 1.5 cm2 cubes and roughly chop the leaves into strips

3. Fill a large saucepan with water and bring to the boil before adding your stock cube and allowing it to disintegrate.

4. Combine all chopped vegetables, onion & garlic mix, barley grains, salt & pepper and allow to boil for 40 mins before lowering heat and simmering for a further 30. Allow soup to sit for a few hours and then reheat as this will deepen the flavour and add depth to the dish.

Extra Options:

- Prod a potato with a fork to make sure it is cooked all the way through and remove from heat if this is the case.

- Add a cup of frozen peas to the soup 4/5 mins before removing from the heat for extra protein

- Boil some whole grain fusilli pasta and combine for a heartier meal

Lentil Stew Soup

What you’ll need:

- X2 Tins Brown Lentils

- X2 Medium Carrots (peeled)

- X1 Large Potato (peeled and diced into small cubes)

- X1 Large Onion (peeled and diced)

- ½ Bag Kale (removed from stalks and chopped into strips)

- Salt & Pepper to taste


1. Soften onion and garlic in a large saucepan for about 10 mins before adding rest of ingredients with 2 cups of water and combine till everything is mixed together.

2. Cook for 30 mins at a medium heat and add a tablespoon at a time of boiling water if consistency becomes too thick. Note that this is stew like and the texture should be thick but still “soupy”.

3. Add salt and pepper to taste

Spiced Pumpkin and Squash Soup (with Chestnut topping)

What you’ll need:

- X1 Small Butternut Squash (peeled and deseeded)

- X1 Small Pumpkin (peeled and deseeded)

- X1 Fresh Red Chilli

- ½ Cup Peeled Chestnuts

- X1 Organic Low Salt Vegetable Stock Cube

- Salt, Pepper and Chili Flakes to Taste

- 1 tsp olive oil


1. Dice and lay vegetables and chilli over foil on a baking tray and drizzle olive oil, salt and pepper before mixing through. Roast at 180 degrees C for 40 mins till vegetables are soft and slightly caramelised

2. In the meantime, sauté chopped chestnuts in a pan till crispy round the edges and allow to cool.

3. Transfer cooled vegetables to a food processor with 1 litre of vegetable stock and blitz till smooth.

4. Serve soup sprinkled with crispy chestnuts and extra chilli flakes to taste.

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