5 Easy Soup Recipes

Roasted Carrot & Fennel Soup

This roasted carrot and fennel soup is bursting with flavor, it is a soup I make over and over again and never get tired of. 





Ingredients:
  • 500g carrots, peeled and cut into thick slices
  • 1 medium fennel bulb, cut into slices
  • 4 sprigs of thyme + 2 more for serving
  • 1 litre of vegetable stock
  • 3 tbs olive oil
  • 1 medium white onion, 120g
  • 2 cloves of garlic, minced
  • 2 tbs fennel seeds (optional)
  • 4 tbs natural full fat yogurt (optional)
  • Sea salt
  • Black pepper
Directions:

  1. Pre heat the oven to 180 degrees C, add the sliced carrots, fennel, thyme and 2 tbs of olive oil to a baking tray, give it a little mix up to make sure everything is covered in olive oil. Place the tray on the middle rack in the oven and roast for about 15 – 20 minutes.
  2. Heat 1 tbs of olive oil in a large sauce pan, add the onion and cook gently until the onion is translucent. Add the garlic and cook for another minute. As soon as the carrots and fennel are done, remove the sprigs of thyme and add the vegetables to the sauce pan. Mix well and then add a pinch of sea salt, a little freshly ground black pepper and the stock. Bring to the boil and simmer for 20 minutes.
  3. While the soup is simmering, heat a pan over a medium heat, add 2 tablespoons of fennel seeds, keep tossing them so they don’t burn. Cook them for about 2 minutes and then set aside.
  4. After 20 minutes, remove the saucepan from the heat and then blitz it with a hand held blender until it is smooth.
  5. Serve with a dollop of yogurt, some thyme leaves and the toasted fennel seeds.



Vegan Smoky Tomato Broth- a healing detoxing pot of soup- with beans, vegan “meat balls”, spinach, pasta. Nutritious, adaptable and cleansing. Vegan, Gluten Free.






Ingredients

  TOMATO BROTH:
  • 1 tablespoon oil, or ghee
  • 1 large onion- diced
  • 6–8 garlic cloves- thinly sliced
  • 1 red bell pepper (or carrot or celery) – small diced
  • 3 tablespoons tomato paste
  • 1 ½ teaspoons smoked paprika
  • ½ teaspoon fennel seeds (optional)
  • 4 cups broth (veggie, chicken)
  • 4 cups water
  • 1 teaspoon dried oregano (or rosemary, or an Italian herb blend)
  • 1 teaspoon kosher salt
  • 1 teaspoon apple cider vinegar
  • 1 teaspoon sugar, honey, agave, or maple syrup
  • ¼ teaspoon cayenne or chipotle powder, more to taste
  • ¼ cup fresh herbs: basil, Italian parsley, cilantro
Optional Soup Additions:

  Italian “Meatball” and Spinach Soup
  • 1 1/2 cups cooked white beans (1 can beans, drained )
  • 1 cup dry pasta Iike penne
  • 6 ounces chopped fresh spinach (or other wilting greens)
  • 1 lb little meatballs (see notes) or store-bought vegan meatballs (I used Gardein Classic Meatless Meatballs- in the freezer section)
  • garnish with ¼ cup chopped basil
  • Instead of meatballs you can add browned Italian Sausage or cooked chicken breast or replace with other veggies like- roasted cauliflower, zucchini, fire roasted tomatoes (I prefer canned tomatoes in winter)

Instructions
  1. In a large pot, heat oil over medium high heat. Add onion, and sauté for two minutes. Add bell pepper and/or other veggies, lower heat to medium and sauté 5-7 minutes or until tender. Add garlic, sauté 2 more minutes until fragrant. Add the fennel, smoked paprika and tomato paste, turn the heat up and and “fry” for one-two more minutes, for extra depth of flavor.
  2. Add the water and broth. Stir. Increase heat to high. Add dried herbs, salt, vinegar and sugar and bring to a boil and taste.Now you will have a flavorful rich broth to use as a base to add what ever you like.





Ingredients
  • 3 cloves of garlic
  • 5cm piece of ginger
  • 200 g mixed Asian greens , such as baby pak choi, choy sum, Chinese cabbage
  • 2 spring onions
  • 1 fresh red chilli
  • 5 sprigs of fresh Thai basil
  • 1 stick of lemongrass
  • 2 star anise
  • 800 ml clear organic vegetable stock
  • 1 teaspoon fish sauce , (optional)
  • 1 teaspooon soy sauce
  • 1 small punnet shiso cress
  • 1 lime
Method
  1. Peel and crush the garlic, then peel and roughly chop the ginger. Trim the greens, finely shredding the cabbage, if using. Trim and finely slice the spring onions and chilli. Pick the herbs.
  2. Bash the lemongrass on a chopping board with a rolling pin until it breaks open, then add to a large saucepan along with the garlic, ginger and star anise.
  3. Place the pan over a high heat, then pour in the vegetable stock. Bring it just to the boil, then turn down very low and gently simmer for 30 minutes.
  4. A couple of minutes before it’s cooked, throw in your Asian veggies and gently cook until they are wilted but still crunchy.
  5. Serve the broth in deep bowls seasoned with fish sauce (if using) and soy sauce, sprinkle with the herbs, cress, spring onion and chilli, then serve with wedges of lime.




Ingredients         
  • 150g shiitake mushrooms
  • 2 large carrots
  • 1 bunch of spring onions
  • 350g firm silken tofu
  • 4 free-range chicken thighs , skin on, bone in
  • 1 litre organic chicken stock
  • 1 teaspoon low-salt soy sauce
  • 2 teaspoons Korean chilli paste , or hot chilli sauce
  • 200g kimchee , (find it in Asian supermarkets)
  • 250g wholewheat noodles
  • 2 teaspoons sesame oil
  • 2 teaspoons sesame seeds
  • 1 lime
Method
  1. Wipe the mushrooms clean, trim the stalks, halve any larger mushrooms, then dry char in a large non-stick casserole pan on a medium heat for 5 minutes, or until dark golden and beautifully nutty, turning halfway.
  2. Meanwhile, peel the carrots and finely slice into rounds at an angle. Trim and roughly slice the spring onions. Drain the tofu and chop into eight chunks.
  3. Pull the skin off the chicken thighs and discard. Use the heel of a large knife to cut each thigh through the bone into three pieces by carefully and firmly tapping the knife with a rolling pin – this will add more flavour to the broth.
  4. Remove the mushrooms to a plate, and add the chicken and carrots to the pan. Cook for 10 minutes, stirring regularly.
  5. Pour in the stock, bring to the boil, then simmer for 20 minutes.
  6. Stir in the spring onions, mushrooms, tofu, soy sauce and chilli paste and simmer for a final 20 minutes.
  7. Chop the kimchee and stir through just before serving (this means it isn’t over-exposed to heat, so will retain more of its nutritional benefit).
  8. While the soup is simmering, cook the noodles according to the packet instructions, then drain. Toss with the sesame oil and seeds, and divide between your bowls.
  9. Taste the broth, season to perfection, then squeeze in lime juice to add contrast. Divide between your hot noodle bowls, and enjoy.




Ingredients
  • 4 spring onions
  • 1 stick of lemongrass , optional
  • 2 cloves of garlic
  • 2 fresh red chillies
  • a few sprigs of fresh coriander
  • 1 litre organic chicken stock
  • 1 bok choy
  • 225 g raw frozen prawns (defrosted), from sustainable sources
  • 300 g ready-prepared rice vermicelli
  • 1 splash of soy sauce
  • ½ a lime
Method
  1. Trim and finely slice the spring onions. Finely slice the lemongrass (if using), peel and finely chop the garlic and deseed and finely slice the chilli. Pick the coriander leaves.
  2. Bring the stock to boil in a large saucepan then reduce to a simmer.
  3. Separate the bok choy leaves (use other greens or frozen peas instead, if you prefer), rinse them and add to the stock together with the prawns, spring onions, lemongrass and garlic.
  4. Cook for a couple of minutes, until the prawns have turned pink and the bok choy has wilted.
  5. Divide the vermicelli between 4 bowls and ladle over the soup.
  6. Scatter the chilli and coriander on top and season with soy and lime juice.