News

4 nourishing soups to try this week


The shorter days and cool crisp air can only mean one thing… cosy soup season is upon us! 

Nothing beats the comfort a steaming bowl of nutrient-rich goodness provides. I’ve put together a delightful collection of four nourishing soups, each bursting with flavour and perfect for a quick weeknight meal or a relaxed weekend lunch.

From the vibrant warmth of a tomato-based soup to the hearty richness of a lentil stew, read on for your guide to deliciously satisfying the soul this week!

Pumpkin & Lentil Soup

Simple to make and so rich in flavour, this soup is my go-to for a satisfying dinner to warm me from the inside out! I love the blend between the sweet richness of pumpkin alongside the hearty depth of red lentils. Top with a sprinkle of dukkah and serve with crusty sourdough.

Ingredients:

  • 2 tbsp extra virgin olive oil
  • 1 brown onion, diced
  • 2 cloves garlic, sliced
  • ¼ (750g) kent/jap pumpkin, skin removed & chopped into chunks
  • 1 cup red spilt lentils, rinsed and picked
  • 4 cups vegetable stock

To serve:

  • 4 tbsp dukkah
  • 4 slices sourdough, or bread of choice

Method:

Heat the olive oil in a large saucepan or crockpot over a medium heat.

Add the onion and garlic cloves and sauté for 4-5 minutes or until the onion has softened.

Add the pumpkin, red split lentils and vegetable stock. Season with black pepper. Bring to a boil and then reduce the heat to a simmer. Simmer for 20 minutes or until the pumpkin is cooked through and soft.

Remove from the heat and blend using a stick blender. You can also blend the soup in a food processor once cooled.

Ladle into serving bowls and top with a drizzle of extra virgin olive oil and a sprinkle of dukkah. Serve with toasted sourdough or bread of choice.

Time to cook: 25

Serves: 4

Chicken Noodle Soup

Whenever I think of comfort food, chicken noodle soup instantly comes to mind. It’s the definition of a warm hug in a bowl.  I love how this recipe brings back childhood nostalgia… perfect for a cosy night in. While this recipe generously serves three, double up on the ingredients to enjoy this dish all week long! 

Ingredients:

  • 100g (3.5oz) vermicelli noodles
  • 2 tbsp extra virgin olive oil
  • 1 leek, finely diced
  • 1 carrot, finely diced
  • 2 stalk celery, finely diced
  • 2 garlic clove, peeled and crushed 
  • ¼ bunch parsley, stalks finely chopped & leaves picked
  • 1 tsp ground turmeric
  • 4 cup (1L) chicken stock, salt reduced
  • 360g (12.7oz) chicken breast, free-range where possible
  • ½ head broccoli, florets finely chopped
  • sea salt & black pepper, to taste
  • lemon, in segments (to serve)

Method:

Prepare the vermicelli noodles as per the packet instructions. Set aside.

Heat the olive oil in a large saucepan over a medium high heat. Add the leek, carrot, celery, garlic, parsley and turmeric and sauté for 5-6 minutes or until the vegetables begin to soften.

Add the chicken stock to the saucepan and bring to the boil. Once boiling, carefully place the chicken breasts into the saucepan. Cover with a lid and reduce the heat to a simmer. Allow to simmer for 10-15 minutes or until the chicken is just cooked through.

Once the chicken is cooked, use tongs to remove the chicken from the stock. Allow the chicken to cool slightly before shredding it with a knife and fork.

Once the chicken has been shredded, return it to the saucepan with the vermicelli noodles and the broccoli florets. Season to taste with sea salt and pepper and allow to cook for a further 2-3 minutes.

To serve, divide the soup across three bowls and top with parsley leaves and lemon wedges.

Time to cook: 20

Serves: 3

Frozen Veggie Soup

This recipe is a lifesaver – it uses those forgotten frozen veggies hiding in the back of the freezer and turns them into a vibrant, nutrient-packed meal. I love the way the cruciferous greens simmer in the vegetable stock to create a warming soup that’s both delicious and nourishing. Best served with a sprinkle of parmesan and toasted sourdough!

Ingredients:

  • 1 tbsp extra virgin olive oil
  • 3 garlic cloves, roughly chopped
  • 1 brown onion, diced
  • ½ bunch parsley, leaves & stems finely chopped
  • 1kg frozen cauliflower & broccoli florets
  • 500g frozen peas
  • 4 cups (1L) vegetable stock

To serve: 

  • Sourdough bread
  • Parmesan cheese 

Method:

Heat the extra virgin olive oil in a large crock-pot or saucepan. 

Add the garlic, onion and parsley stalks. Season with black pepper. Saute for 4-5 minutes or until softened. 

Add the frozen vegetables and stock. Bring to a boil, then reduce to a simmer. Cover with a lid and simmer for 10 minutes or until the vegetables have just cooked through. 

Blend with a stick blender and season to taste. 

Serve with toasted sourdough, chopped parsley leaves and some grated parmesan cheese. 

Keep stored in the fridge for up to 5 days or in the freezer for up to 2 months. 

Time to cook: 20

Serves:

Tomato, Capsicum & Basil Soup

My wonderful Mum has been making this soup for as long as I can remember… it is truly delicious. The perfect starter to your meal, or to enjoy as a main with some sourdough bread served on the side. 

Ingredients:

  • 3 red capsicum
  • 3 tbsp extra virgin olive oil
  • 6 roma tomatoes
  • 1 red onion, finely diced
  • 1 garlic clove, minced
  • 2 tsp paprika
  • ¼ tsp chilli flakes, optional
  • 1 bunch basil, chopped, reserving a few leaves to garnish
  • 3 cups (750ml) vegetable stock

To serve:

  • 4 slices sourdough, or bread of choice

Method:

Preheat the oven to 180°C or 360°F and line two baking trays with baking paper.

Cut the capsicums into quarters and arrange on a second tray, cut side up. Drizzle over 1 tablespoon of the olive oil.

Cut the tomatoes into quarters and arrange on a second tray, cut side up. Drizzle over 1 tablespoon of the olive oil.

Place the trays in the oven and roast for 30 minutes.

Meanwhile, heat the remaining olive oil in a large saucepan over a medium heat. Add the onion and garlic and cook until softened. Add the paprika and chilli flakes and cook until softened. Season with sea salt and black pepper.

Add the roasted capsicum and tomato, then stir in the chopped basil and sauté for 20 minutes, or until softened and collapsed. Pour in the stock and bring to the boil, then reduce the heat to medium-low and simmer for a further 20 minutes.

Blend the soup with a stick blender until smooth and creamy.

Taste and adjust the seasoning if necessary, then serve garnished with the reserved basil leaves.

Serve with toasted sourdough or bread of choice, if desired.

Serves: 4



Source link

Leave a Reply

Your email address will not be published. Required fields are marked *