Soup For The Ages

Try these easy to make soups with minimal ingredients for an extra serve of veggies in your day this winter. The best part? You can make these in bulk and freeze them in containers to take to work with you, they will defrost by the time it’s lunch time and then its into the microwave and then to your tummy!

Green broccoli soup: Recipe by Allrecipes

Ingredients:

  • 1 tablespoon olive oil

  • 1 large brown onion, peeled and diced

  • 3 cloves of garlic, peeled and crushed or chopped

  • 2 large bunches of chopped broccoli, use the stalks too!

  • 1 large potato, peeled and diced

  • 1 litre of chicken stock (or broth)

  • ¼ teaspoon of ground nutmeg

  • Salt and pepper to taste

Method: 30-40 mins to cook

  1. Heat olive oil in a large saucepan, and saute onion and garlic until tender. Mix in broccoli, potato, and chicken broth. Bring to a boil, reduce heat, and simmer 15 minutes, until vegetables are tender.

  2. With a hand mixer or in a blender, puree the mixture until smooth. Return to the saucepan, and reheat. Season with nutmeg, salt, and pepper. Serve or portion out once completely cooled and freeze. Will keep in the fridge for 1 week.

Vegetable soup with a kick:

Note: I like to blend 1-2 cups of the bulk veggies once cooked, then add it back in and stir. This creates a thicker and more hearty soup.

Ingredients:

  • Drizzle of Olive oil
  • 1 tablespoon Chilli flakes (hot)
  • 3 teaspoons Smoked paprika
  • 3 teaspoons Turmeric
  • Freshly crushed garlic (2-3 cloves)
  • Freshly crushed ginger (1/2 thumb size)
  • 1 tin of crushed (preferably organic) tomatoes
  • 2 sticks of celery, chopped small
  • 2 large potatoes, peeled and diced
  • ½ large sweet potato (peeled and chopped into small, bite-size pieces.
  • 1 cup of superfood protein, bean, lentil and quinoa mix (dry)
  • 1 litre of vegetable stock
  • 1 brown onion diced
  • 1 zucchini skin on, chopped roughly
  • 2x large carrots peeled and chopped
  • ¼ of a Kent pumpkin (peeled and chopped roughly into cubes)

Method: 30 mins to cook

  1. Drizzle oil in the bottom of a large pot, add garlic, onion, ginger and chilli. Turn on the heat (medium) and brown off the onion.

  2. Add all veggies, except zucchini, pour over can of tomatoes, add stock.

  3. Bring to the boil, then add zucchini.

  4. Let it boil for around 20-30 mins, then pierce potatoes with a fork, if still hard and not easy to pierce, leave on a medium heat for another 10-15 mins. Keep stirring regularly to avoid grains sticking to the bottom and keep a close eye on the water level to make sure there is no boiling over.

  5. Turn heat down to low and let simmer, add some more chilli on top and stir thoroughly to mix through the grains.

  6. Eat while hot or let cool completely before portioning out into containers for easy lunches or dinners.

  7. Some super crunchy sourdough goes really well with this!

Chickpea and pumpkin soup by Caroline Trickey from Healthy Home Cafe

For this easy recipe, a slow cooker is best as you can turn it on in the morning or over night and it will be done by the time you get home or wake-up. If you don’t have one, this recipe is for a stove top soup, so you are in luck!

Ingredients: 

  • 1 tablespoon extra virgin olive oil

  • 1 large brown onion

  • 2 cloves garlic, crushed

  • 2 teaspoons ground coriander

  • 2 teaspoons ground cumin

  • 1 teaspoon ground cinnamon

  • 1 teaspoon freshly grated ginger

  • 1 large butternut pumpkin, peeled, diced

  • 2 litres vegetable stock

  • 2 x 400 gram tins chickpeas, drained and rinsed

  • pepper

  • juice of 1 lemon

  • ¼ cup fresh coriander, roughly chopped

Method: 30 mins to cook

  1. Heat a large saucepan over medium-high heat.

  2. When hot, add oil and onion. Cook, stirring often, for 3 minutes.

  3. Stir in garlic, coriander, cumin, cinnamon and ginger. Cook, stirring, for 2 minutes.

  4. Add pumpkin. Cook, stirring often, for 2 minutes.

  5. Add stock and almost all of the chickpeas; reserve ½ cup for garnishing.

  6. Cover and bring to the boil. Then reduce heat to medium-low and simmer, stirring occasionally, for 20 minutes, or until pumpkin is very soft.

  7. Blend soup in batches, until smooth.

  8. Return to saucepan, add pepper and 2 tablespoons lemon juice.

  9. Taste and add more pepper and lemon juice as needed.

  10. Serve sprinkled with extra chickpeas and fresh coriander.