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Soups

Dinner/ Soups

WARMING AND HEALTHY – MY HOMEGROWN INSPIRED ASIAN BROTH SOUP

As soon as I assembled these ingredients on my kitchen bench I knew I had to make an Asian broth style soup.

Not only warming for these cold winter nights but full of nutrition.

The small Nameko mushrooms and large Shimeji’s have been growing above my kitchen sink for weeks after picking starter kits up at the Old Kingston Bus Depot Markets with my friend Tracey.

The spinach, Swiss chard and kale all came from my back yard this afternoon.

Print Recipe
Serves: 4 Cooking Time: 20M

Ingredients

  • BASE
  • 1/2 diced onion
  • 1 teaspoon of garlic paste
  • 1 teaspoon of ginger paste
  • 1 teaspoon of vegan laksa paste
  • 1/2 teaspoon of extra rich vegan fish sauce
  • 1 litre of home made vegetable stock
  • 1 1/2 cups of water
  • ADDED INGREDIENTS
  • Small Nameko mushrooms
  • Large Shimeji mushrooms
  • Spinach
  • Swiss chard
  • Kale
  • Zucchini
  • Broccoli
  • Beans
  • Carrot
  • Noodles
  • GARNISH
  • Fried onions
  • Fresh chilli

Instructions

1

In a non-stick pot, place the diced onion, garlic paste, ginger paste, vegan laksa paste and extra rich vegan fish sauce. Sauté until all of the ingredients start to become a light brown colour.

2

Add in the vegetable stock and water then bring to the boil. Let simmer for 15 minutes.

3

Place remaining vegetables into the pot and cook for 5 minutes.

4

Serve up with noodles of your choice (I used Slendier brand on this occasion).

5

Garnish with fried onions and fresh chilli pieces.

Soups

FOOD FIGHT OR COOK FOOD? – TOMATINA, POTATO AND ROSEMARY SOUP

I was reading up on tomatoes, as you do, and discovered an interesting story.

According to Wikipedia, on 30 August 2007, 40,000 Spaniards gathered in the town of Buñol to throw 115,000 kg (254,000 lb) of tomatoes at each other in the Tomatina Festival.

In fact the festival has been running annually since World War Two and usually lasts for an hour each time.

I thought “What a waste of good food?”…..although I’m sure it was fun for all those involved except the ones that got hit in the eye by a tomato or three!

Well a few weeks back I picked the last of my backyard tomatoes for the season which were mostly green.

I did plan to pickle them but got busy and they have since all ripened to become ‘rosy cheeks red’.

I could have started a messy one person food fight with myself just like the Spaniards or make something to eat?

So I decided to grab a stack of them and make some soup.

This is my five ingredient Tomatina, Potato and Rosemary Soup.

TOMATINA, POTATO AND ROSEMARY SOUP

Print Recipe
Serves: 4 Cooking Time: 20M

Ingredients

  • 8 ripe red tomatoes
  • 1 large potatoes (cut into 1/8th's)
  • 1 rosemary sprig
  • 1 garlic clove
  • 750ml of vegetable stock

Instructions

1

Place the garlic paste, tomatoes, potato into a soup maker.

2

Shred the rosemary leaves off the branch into the soup maker.

3

Pour in the vegetable stock.

4

Cook on the chunky setting.

5

Once the cooking is complete blend until thick and smooth.

6

Serve a piece of toast or two on the side topped with hummus and Sriracha hot chilli sauce for dipping.

Dinner/ Soups

SMOKEY BAKED SWEET POTATO AND CARAMELISED ONION SOUP

My favourite soups are mostly thick ones.

On the menu tonight is sweet potato and caramelised onion flavoured with smoked paprika.

Here is my easy recipe.

SMOKEY BAKED SWEET POTATO AND CARAMELISED ONION SOUP

Print Recipe
Serves: 4 bowls Cooking Time: 40M

Ingredients

  • 2 large sweet potatoes
  • 2 cups of onions
  • 1 clove of garlic
  • 1/2 cup of water
  • 2 tablespoons of smoked paprika
  • 1 litre of vegetable stock
  • Lite salt / no salt
  • Black pepper

Instructions

1

Peel and cut the sweet potatoes into small cubes.

2

Steam or boil for 10 minutes. Remove from pot, cover with smoked paprika then transfer to an air fryer or oven pre-heated at 180 degrees celsius for 15 minutes.

3

While this is happening, place the garlic and onions into a non-stick pan at high heat. DO NOT ADD OIL. It is not necessary. Cook until the onions sweat right down and become soft. Add 1/2 cup of water and mix with onions. You will see the caramelisation occur in front of your eyes. Cook for a few more minutes then remove from the heat.

4

Place the sweet potato, caramelised onions and vegetable stock into a soup maker. Add a shake of Lite Salt/No Salt and cracked black pepper. Cook on the blend setting. If you don't have a soup maker you can use a pot on the stove and use a stick blender to combine the ingredients. After 15 minutes your soup is ready.

5

Garnish with caramelised onions and serve with buttery sourdough toast.

Dinner/ Soups

THREE MUSHROOM AND VEGETABLES SOUP

When I’m feeling under the weather I crave this super clean three mushroom and vegetables soup.

It works great for me especial when I am nursing any head, throat or chest condition.

Like any good recipe it’s quick and easy to make and super nutritious.

THREE MUSHROOM AND VEGETABLES SOUP

Print Recipe
Serves: 2 Cooking Time: 15-20M

Ingredients

  • 2 king oyster mushrooms
  • 1 cup shimeji mushrooms
  • 1 cup enoki mushrooms
  • 3 cups of diced celery, carrot, yellow squash, zucchini, spinach, kale, leek, turnip, parsnip, broccoli, cauliflower and parsley.
  • Leaves from two kale steams
  • 2 spinach stems roughly chopped
  • 2 cups of vegetable stock
  • Lite salt and pepper
  • 1 small red hot chilli
  • 1 glove of garlic
  • 1 small nob of ginger
  • I packet of Slendier Konjac Vegetable Noodles

Instructions

1

Place garlic and ginger in a non-stick pot at medium heat.

2

After 3 minutes add in the diced vegetables and stir for another three to five minutes.

3

Pour the vegetable stock into the pan and turn heat up to high.

4

Once boiling add the broccoli, spinach and kale. Keep boiling for 8-10 minutes.

5

Turn off the heat and add the konjac noodles. Stir into the broth and allow to sit for a few minutes.

6

Serve up in a bowl and garnish with fresh cut chilli and coriander.

Dinner/ Lunch/ Soups

SUPER NUTRITIONAL BOOST – BEANS AND GREENS SOUP

The contents of this soup are packed to the brim when it comes to nutritional density.

Kale, Swiss chard, spinach, buk choy and broccoli.

Add the long lasting energy and fibre of the cannellini beans and the benefits of garlic and ginger.

Gathered from my garden. These greens are full of nutrition.

BEANS AND GREENS SOUP

Print Recipe
Serves: 4 Cooking Time: 15M

Ingredients

  • 1 head of broccoli
  • 4 large spinach leaves
  • 4 large Swiss chard leaves
  • 5 kale leaves
  • 1 bunch of buk choy
  • 1 tin of cannellini beans
  • 1 litre of vegetable stock
  • 1 clove of garlic
  • 1 small nob of ginger
  • 1 teaspoon of Chinese five spice
  • 1 teaspoon of coriander powder
  • 1 red hot chilli (optional)

Instructions

1

Roughly chop all leafy vegetables and place into a large non-stick pot or soup maker.

2

Add in all of the other ingredients and bring to the boil.

3

Turn down and simmer for 10 minutes.

4

Blend with a stick blender until thick and smooth.

5

Serve with fresh coriander leaves and crunchy onion bits on top.

6

If using a soup maker, simply place all ingredients inside and turn on to cook and blend option.

 

Dinner/ Soups

SPICY KOREAN BBQ STIR FRY AND TOFU SOUP

One of my go to fairly quick and tasty weeknight meals is stir fry.

One of the great things about stir fry is they are loaded with nutritional goodness from all the vegetables.

All you have to do is add flavour and spice. This version id very spicy. If you prefer it more mild just remove the chilli and use less spicy Korean BBQ sauce.

I used a supermarket packet of pre-cut stir fry veggies and added in some extra broccoli, cauliflower, mushroom and garnishes.

Here is my recipe for Spicy Korean BBQ stir fry and tofu.

SPICY KOREAN BBQ STIR FRY AND TOFU SOUP

Print Recipe
Serves: 2 Cooking Time: 20M

Ingredients

  • 1 packet of pre-cut stir fry vegetables
  • 1 clove of garlic
  • 1 small piece of ginger
  • Extra vegetables you want to add in as well
  • 500ml of vegetable stock
  • Spicy Korean BBQ sauce
  • 1 packet of Korean bbq flavoured tofu
  • 1 handful of bean sprouts
  • 1 red chilli
  • 1 green chili
  • 1 handful of fresh coriander (cilantro)
  • Lite salt and pepper to season.

Instructions

1

Place the garlic and ginger (minced or diced finely) into a hot pre-heated wok.

2

Add in all your vegetables and spicy Korean BBQ sauce then stir around the wok for a few minutes until all veggies are coated in the flavours.

3

Place the vegetable stock and season with lite salt and pepper. Bring to the boil then turn down low and let simmer for 15 minutes.

4

While this is cooking lightly grill or air fry your Korean BBQ tofu pieces.

5

Place stir fry soup into a bowl and top with tofu pieces. Garnish with bean shoots, coriander and chillies. Top with extra spicy Korean BBQ sauce then serve.

Dinner/ Lunch/ Soups

TOMATO, BASIL AND KALAMTA OLIVE SOUP

The season’s are changing and the temperature is dropping so it’s time to make soup.

This soup is inspired by my Italian heritage.

Print Recipe
Serves: 4 Cooking Time: 30M

Ingredients

  • 2 tins of tomatoes
  • 1 potato
  • 6 Kalamata olives with pits removed
  • 500ml vegetable stock
  • 2 shakes of dried basil
  • 1 clove of garlic
  • Lite salt and pepper

Instructions

1

Cut the potato into small pieces and place the ingredients into a soup maker or non-stick pot.

2

Cook for 30 minutes (chunky setting on soup maker or high until it boils on the stove top then turn down to simmer)

3

Select the blend setting on your soup maker or use a stick blender in your pot.

4

Serve with healthy graining toast topped with hummus.

Notes

Great to freeze for mid week easy lunch or dinner.

Dinner/ Soups

FRESH IS BEST ESPECIALLY WHEN MAKING LAKSA

Made my first ever vegan laksa. I made everything from fresh ingredients including the laksa paste.

I added a range of Asian greens, chick’n, fake prawns and tofu them topped with bean shoots and fresh coriander from the garden.

Homemade laksa

Print Recipe
Serves: 4 Cooking Time: 30M

Ingredients

  • For the laksa paste
  • 1 big red chilli
  • 1 teaspoon ground coriander
  • 1 teaspoon paprika
  • 1 teaspoon cumin
  • 1/2 teaspoon turmeric
  • 1 sachet of galangal
  • 1/2 white onion, chopped
  • 1 chopped lemongrass stalk
  • 1 squirt of garlic paste
  • 1 squirt of ginger paste
  • 1 squirt of vegan laksa sauce
  • 1 squirt of light agave nectar
  • Add in after paste in ready
  • 1 litre of vegetable stock
  • Asian greens
  • Fake chick'n
  • Fake prawns
  • Fried tofu squares
  • Bean shoots
  • Fresh coriander

Instructions

1

Place all of the dry laksa paste ingredients into a non stick pan.

2

Turn on a medium heat and slowly mix with a wooden spoon until the fragrances are released.

3

Add in the remainder of the laksa paste ingredients and keep stirring until a nice pungent paste is formed.

4

Place in the vegetable stock and stir occasionally for about five minutes.

5

Add in the the chick'n, prawns and tofu and bring to the boil.

6

Turn down to low heat, add in Asian greens and simmer until they are cooked.

Notes

Top off with bean shoots and fresh coriander.

Dinner/ Soups

KIDNEY ME, I SEE RED, RED, RED SOUP

I picked out some red kidney beans from Naked Foods. They’re an excellent source of protein, fibre and slow release carbs.

Made this delicious and super healthy soup with them.

I combined two cups (soaked overnight) with two roasted red capsicums, two tins of peeled San Marzano tomatoes and Italian herbs.