Posts Tagged ‘soup’

A lovely winter warmer, quick and easy, and delicious served with home-baked bread.

Serves 2-3


1 medium onion

1 clove garlic

1 large sweet potato

2 medium carrots

1 vegetable stock cube, dissolved in 1 1/2 pints water

1 tsp mild curry powder (to taste)

1/2 tsp pepper (to taste)


Chop the onion and soften in the bottom of a saucepan with a dash of oil.  Add the garlic clove, crushed and roughly chopped and the sweet potato and the carrots.  Cook for a couple of minutes, stirring.

Add the curry powder and pepper, stir to coat the vegetables.  Pour in the stock, bring to the boil and then simmer for 20-30 mins until the vegetables are cooked.

Use a hand blender to puree the bits.  Add pepper/curry powder to taste if needed.


With thanks to Kirsten at Aspiring Change for providing this recipe.



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Summer vegetable soup

Serves 1


1/4 onion, sliced

1/2 garlic clove, crushed

1 tsp extra virgin olive oil

250ml vegetable stock

1 courgette, sliced

100g fresh tomatoes, skinned and chopped

1/2 red pepper, diced

1/2 green pepper, diced

1 tsp pesto

Fry the onion and garlic in the olive oil.  Add the stock, courgette, tomatoes and peppers, then simmer for 25 minutes until cooked.  Use a hand blender to whizz into a smooth consistency.  Serve with the pesto swirled on top.

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Broccoli and almond soup

Serves 1


120g broccoli florets

1/4 onion, diced

Pinch grated nutmeg

120ml boiling water

1/2 vegetable stock cube

75ml semi-skimmed milk

10g flaked almonds

1 tsp parsley, chopped

In a saucepan, mix together the broccoli, onion, nutmeg, water, stock cube and milk.  Simmer until the broccoli is cooked, then liquidise until smooth.  Pour into a bowl and garnish with the almonds and parsley.

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Amber tickServes 2


2 tsp miso paste

2cm piece fresh root ginger, cut into slivers

1 red chilli, roughly chopped

1 garlic clove, sliced

2 skinless chicken thighs, bone-in

125g medium egg noodles

1 large carrot, cut into batons

2 heads pak choi, thickly shredded

1/2 red pepper, sliced

125g button mushrooms, sliced

Small handful coriander, roughly chopped

Sweet chilli sauce to serve

Put the miso paste into a pan with the ginger, chilli and garlic.  Add 2 pints boiling water and bring back to the boil.  Add the chicken thighs, turn the heat down to a simmer and poach gently for 15 minutes.  When the chicken is cooked, remove from the broth.  Add the noodles and vegetables and cook for 10 minutes.  Meanwhile, pull the chicken off the bone and tear into shreds.  Add to the pan and heat through.  Divide between two bowls, sprinkle with coriander and serve with a drizzle of sweet chilli sauce.

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Amber tickServes 10


500ml hot chicken stock, made up with boiling water from a kettle

450g frozen peas

1 shallot, finely chopped

1/4 small red chilli, finely chopped

Zest and juice of 1/2 lemon

Few dashes of Worcestershire sauce

Large handful of curly-leafed parsley

100ml Greek yogurt

75g chorizo, diced

Pour the hot stock over the peas and leave for 5 minutes.  Empty into a blender and add the shallot, chilli, lemon juice, Worcestershire sauce and parsley.  Season, then blend until smooth.  Chill for least 2 hours.  Mix together the yogurt and lemon zest, and season.  Cover and chill.  Divide the soup among 10 cups, garnish each with a drizzle of lemon yogurt, then top with chorizo pieces and a grinding of black pepper.  Serve immediately.

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English garden soup

Serves 2


25g butter

1 large banana shallot, peeled and finely chopped

1 large garlic clove, peeled and finely chopped

1 medium cucumber, peeled and cut in half lengthways, seeds scooped out and discarded, flesh sliced into half-moons

Large pinch freshly ground nutmeg

Sea salt flakes and freshly ground white pepper

220g fresh French beans

200ml fresh chicken stock

1 soft-leaved round lettuce, core removed, leaves separated, core and leaves chopped

8 large sorrel leaves, chopped

2 TBS creme fraiche

Heat the butter in a pan over a low-to-medium heat.  When foaming, add the shallot and garlic and fry for 8-10 minutes, stirring regularly, or until softened but not coloured.  Add the cucumber and nutmeg, and season to taste.  Stir well and continue to fry the mixture for 3-4 minutes, stirring occasionally, until soft and translucent.  Add the beans and stock to the pan and bring the mixture to a simmer.  Cover and cook gently for 6-8 minutes, adding a little more stock as necessary to prevent the mixture from drying out, until the beans are tender.  Remove from the heat and set aside to cool slightly.  Then transfer the mixture to a food processor and blend to a smooth puree.  Set aside to cool further.  When the mixture has thoroughly cooled, add the lettuce leaves, lettuce core and the sorrel, and blend again until smooth.  Pass the mixture through a fine sieve into a large bowl.  Whisk in the creme fraiche until well combined – serve hot or chill in the fridge until cold.

Enjoy with a piece of fish or chicken to balance the meal.

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Amber tickMedium choice for weight loss, good for weight maintenance.

A quick and tasty dish – the beans here are the source of protein.


2 fresh or tinned tomatoes (4 cherry tomatoes)

¼ tin mixed beans (or any type of tinned beans except baked)

1 shallot, chopped or ½  leek, sliced

Handful of broccoli, small floret’s

4 mangetout, sliced on an angle

1 spring onion, cut into strips

(optional) firm tofu, 2 tblsp cubed

1 -2 tsp. Swiss vegetable bouillon

2 tsp. olive oil

1 tblsp fresh or 1 tsp. dried basil


Mix 1 tsp. of vegetable bouillon into a ½ pint of water. Add all vegetables except broccoli, mangetout and spring onion. Add drained beans and tofu and cook for 10 min. Add remainder of vegetables, herbs and olive oil and cook for 3-5 min. until vegetables tender.


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