Soup Recipes

s e n i B y h By A s

CLEAN SOUPS - ASHY BINES

1

2


YUM!!! Scrumptious soups and casseroles all year around… Though nothing can beat cuddling up with a warm bowlful on a chilly night, soups and casseroles aren’t only for the winter months. They are great for batch cooking, makes great leftovers, and will also give you a great nutrient boost. There are however plenty of recipes available, and not all of them are healthy for you. This Clean Eating Soup Guide will provide you with 40 scrumptious recipes, that are not only delicious but are also healthy, nutrient dense and perfect for your clean eating plan. These healthy recipes will with certainty become staples all year long. Stop dreaming, start achieving! Love Ashy


3

4


HOW TO COOK BEANS ON THE STOVE

Makes 5 cups

Ingredients

Method

Water

Soak the beans overnight to reduce cooking time and help them cook

75g dried beans - any kind

more evenly. Empty the dry beans in a bowl. Before soaking, pick through

2-3 tsp. pink Himalayan salt,

the beans and discard any shrivelled or unappealing beans. Cover the

(plus more to taste)

beans with a few centimetres of water and leave them on the counter.

Aromatics:

Drain the beans from their soaking water and rinse them gently under

bay leaf

water. Transfer the beans to a Dutch oven or other heavy cooking pot. Add the

1-2 whole garlic cloves

aromatics, if using. Cover the beans with a few centimetres of water.

1/2 onion

Bring them to a boil over medium-high heat.

chopped carrots (optional) Once boiling, reduce the heat to low and bring the beans to a very gentle simmer. You should barely see the water moving. Leave the lid off for firm beans meant for cold salads and pasta dishes. Cover the pot with the lid slightly ajar for creamier beans for soups, casseroles, and burritos. Cook the beans for one hour, and then begin checking for doneness. Depending on their age, size, and variety, beans can take anywhere from an hour to three hours to cook through. Be patient. Keep the beans a gentle simmer and taste frequently as they start to become tender. Add more water as needed to keep the beans submerged, and stir occasionally. Add the salt when beans are just barely tender. When beans are tender but still too firm to enjoy eating, add the salt. Adding the salt too early can keep the beans from becoming tender. Continue simmering until the beans are as tender and creamy as you like them. Add more salt to taste. Cool the beans in their cooking liquid and transfer to refrigerator containers, still with their cooking liquid. Beans will keep for one week refrigerated or can be frozen for up to three months.


5

6


HOW TO COOK BEANS ON THE STOVE QUICK ALTERNATIVE Ingredients

Method

Water

To prepare your beans, place beans, aromatics and water in a large

375g dried beans, any kind

saucepan, cover and bring to a boil.

2-3 tsp. pink Himalayan salt, (plus more to taste)

Once boiling, skim off any scum that may have risen to the surface and stir in 1 teaspoon salt.

Aromatics: bay leaf

Reduce heat to low and simmer until the beans are tender, about one

1-2 whole garlic cloves

and a quarter to one and a half hours. Remove your pan from the heat,

1/2 onion

discard your aromatics and set the beans aside without draining them.

chopped carrots (optional)

As your beans near tenderness, you may start your soup. NOTES: 375g of dry beans makes about five cups of cooked beans, equivalent to about 3 cans of canned beans. If you intend to use your beans in a soup, it’s best to slightly undercook them here and then finish cooking them in the soup itself. Don’t pour it down the drain! Unlike the slimy liquid from canned beans, this cooking liquid is full of flavour and good nutrients. Once you’ve scooped up all your beans, this liquid makes a great base for soups and quick sauces.


7

8


MEDITERRANEAN FISH SOUP Ingredients

Method

1 tbsp. extra virgin olive oil

Dice the tomatoes.

Serves 4

1 large brown onion, halved, finely chopped

Heat the oil in a large saucepan over medium heat. Add the onion

1 red capsicum, halved, deseeded,

and capsicum and cook, stirring, for 10 minutes or until onion softens

finely chopped

slightly. Add the garlic and cook, stirring, for 1 minute or until aromatic.

3 cloves garlic, crushed 400g diced tomatoes

Add the tomato, fish stock, saffron, bay leaf and lemon rind. Bring to the

1 1/2 cups fish stock, salt reduced

boil. Reduce heat to low and simmer, covered, for 15 minutes or until

Pinch of saffron threads

soup thickens slightly.

1 dried bay leaf 2 x 5cm strips lemon rind 1kg skinless fish fillets, cut into 3cm pieces 1/2 cup finely shredded fresh basil Freshly ground black pepper

Add the fish and cook, uncovered, for 5 minutes, or until fish is just cooked. Ladle the soup among serving bowls. Sprinkle with basil and season with pepper. Serve immediately. NOTES: You can use ocean perch, morwong, blue-eye trevalla, warehou or redfish fillets for this recipe as all these fish are rich in omega-3 fatty acids. To give the soup more variety, use a combination of two or three types of fish.


9

10


MIXED BEAN CHILLI WITH TOFU Ingredients

Method

220 gram firm tofu,

Dice the tomatoes.

Serves 4

drained and crumbled (about 1 cup) 1 1/2 tsp. ground cumin, divided

Heat a large Dutch oven over medium-high heat. Add tofu and 3/4 tea-

1 1/2 tbsp. tamari sauce

spoon cumin and sauté 3 minutes. Stir in tamari sauce and cook 1 min-

2 tsp. coconut oil

ute or until liquid evaporates. Remove tofu mixture from pan.

1 1/2 cups chopped onion 1/2 tsp. ground coriander

Heat the oil in pan. Add 3/4 teaspoon cumin, chopped onion, coriander,

1/2 tsp. dried oregano

and oregano and sauté for 4 minutes.

1 1/2 tbsp. tomato paste, no added salt 1 1/2 tbsp. hot chilli powder

Add tofu mixture, tomato paste, and next 5 ingredients (paste through

or regular chilli powder

garlic). Stir well.

1/2 tsp. black pepper 1/4 tsp. pink Himalayan salt 2 garlic cloves, minced 2 cups water, 400g pinto beans, cooked 400g red kidney beans, cooked 400g diced tomatoes 1/2 tsp. apple cider vinegar

Add water, beans, and tomatoes and bring to a boil. Cover, reduce heat, and simmer 30 minutes. Stir in vinegar. Spoon chilli into bowls and top each serving with coriander.

1/4 cup chopped fresh coriander


11

GARLIC AND TOMATO SEAFOOD SOUP Ingredients

Method

1.5L (6 cups) vegetable stock,

Dice the tomatoes.

Serves 6

salt reduced 1 small brown onion, finely chopped

Combine stock, onion, garlic, oregano and thyme in saucepan.

3 large cloves garlic, finely chopped 2 sprigs fresh oregano

Bring to boil over high heat. Reduce heat, cover, and simmer for 10

1 sprig fresh thyme

minutes.

400g diced tomatoes 2 tbsp. finely chopped drained bottled

Add the tomatoes and chillies. Simmer, covered, for 10 minutes.

jalapeño chillies Pink Himalayan salt, to taste

Taste and season.

Freshly ground black pepper, to taste 150g firm white fish fillet like ling,

Add the fish, prawns and squid. Simmer, uncovered, for 10 minutes or

snapper or barramundi,

until the fish flakes, the prawns curl and turn pink, and the squid turns

cut into 2cm pieces

opaque.

12 large green prawns, peeled leaving tails intact, deveined

Ladle soup into serving bowls and serve sprinkled with coriander.

1 (about 150g) cleaned squid hood, cut into 2cm pieces, inside surface scored 2 tbsp. chopped fresh coriander

12



13

14


CHILLED CUCUMBER SOUP WITH TOMATO AND PRAWN SALSA

Serves 4

Ingredients

Method

Cucumber Soup

1Place cucumber, yoghurt, mint, green shallot, lemon rind and lemon

4 Lebanese cucumbers, ends trimmed, coarsely chopped 390g (1 1/2 cups) natural 0% Chobani yoghurt 1/2 cup shredded fresh mint 2 green shallots, ends trimmed, thinly sliced 1 tbsp. finely grated lemon rind 60ml (1/4 cup) fresh lemon juice

juice in the jug of a blender and blend until almost smooth. Taste and season with salt and pepper. Transfer to a large bowl and place in the fridge for 1 hour to chill. To make the salsa, combine the prawn, tomato and mint in a bowl. Divide the soup among serving bowls and top with fresh mint and salsa to serve.

Pink Himalayan salt Freshly ground black pepper Tomato and Prawn Salsa 6 (about 160g) cooked tiger prawns, peeled, deveined, finely chopped 1 small (about 90g) ripe tomato, finely chopped 1 tbsp. finely shredded fresh mint


15

16


VIETNAMESE BEEF BROTH Ingredients

Method

6 cups (1 1/2 L) beef stock, salt reduced

In a medium-sized saucepan bring stock, shallots, ginger, fish sauce and

3 shallots, trimmed and finely sliced

star anise to the boil.

2 tsp. grated fresh ginger 1 tbsp. fish sauce, salt reduced

Remove from heat and add the beef immediately.

Pinch of ground star anise 2 beef porterhouse steaks, trimmed and

Ladle hot soup into serving bowls and serve with choy sum, mushrooms,

very thinly sliced across the grain

bean shoots and basil.

1/2 bunch baby choy sum, cut into 5cm lengths 150g shimeji mushrooms, trimmed 100g bean shoots, trimmed 1/2 cup fresh Thai basil leaves


17

THAI PRAWN BISQUE

Serves 4

Ingredients

Method

Marinade

To prepare marinade, peel prawn, reserving shells. Combine prawn and

750 grams peeled prawns 1 1/2 tbsp. grated lime rind 1/3 cup fresh lime juice 1 1/2 tbsp. ground coriander 1 tbsp. minced fresh coriander 1 tbsp. minced peeled fresh ginger 1 tsp. stevia 1/4 tsp. ground pepper 2 garlic cloves, crushed Prawn stock 2 cups water 1/4 cup vegetable stock, salt reduced

next 8 ingredients (prawn though garlic) in a large zip-top plastic bag. Seal and marinate in refrigerator 30 minutes. To prepare the prawn stock, combine the reserved prawn shells, water, and vegetable stock together with 1 tablespoon tomato paste in a large Dutch oven. Bring mixture to a boil. Reduce heat and simmer until the liquid is reduced to 1 cup (about 10 minutes). Strain mixture through a sieve over a bowl, and discard solids. To prepare the soup, heat olive oil in a large Dutch oven over medium heat. Add onion and celery, and sauté 8 minutes or until browned. Add 1 cup prawn stock, coconut milk, and 1 tablespoon tomato paste, scraping pan to loosen browned bits. Bring to a boil. Lightly spoon flour into a dry

1 tbsp. tomato paste, no added salt

measuring cup. Combine flour and almond milk in a small bowl, stirring

Soup

minutes). Add prawn and marinade, and cook 5 minutes. Stir in 1 table-

1 tsp. extra virgin olive oil

with a whisk. Add to pan, reduce heat, and simmer until thick (about 5 spoon lime rind, 1 tablespoon coriander, and salt.

1/2 cup chopped onion 1/3 cup chopped celery 1 can light coconut milk 1 tbsp. tomato paste, no added salt 1/3-1/4 cup coconut flour 1 cup almond milk, unsweetened 1 tbsp. grated lime rind 1 tbsp. finely chopped fresh coriander 1/2 tsp. pink Himalayan salt

18



19

20


TUSCAN CHICKPEA SOUP

Serves 10 -12

Ingredients

Method


In a large pot, heat about a teaspoon of olive oil over medium heat for

1/2 onion, chopped 3 cloves garlic, chopped 2-3 carrots, peeled and chopped 3-4 celery stalks, chopped 4 1/2 cups chickpeas, cooked 5 cups vegetable broth, salt reduced 2-3 sprigs of fresh rosemary 2 bay leaves 2 tsp. dried thyme 1 tsp. dried sage 1/3 cup nutritional yeast flakes Pink Himalayan salt and pepper to taste

about one minute. Add the onion and garlic and sauté until onion is translucent. Add the carrots and celery and sauté for about 5 minutes. Add the chickpeas, herbs, and vegetable broth. Cover the pot and bring to a boil. Once it is boiling, lower to a low simmer, and return the lid to the pot, but leave a crack open to let air escape. Let the soup simmer for about 30 minutes. Remove from heat. Use an immersion blender, or blend in a blender in batches, to purée until smooth. Stir in yeast flakes until wanted consistency. Add salt and pepper to taste. NOTE: Yeast flakes have a cheesy flavour and can be used to sprinkle on salads, sandwiches or soups. They can also be used to make cheese-like sauces. They are a good source of B vitamins, including B12. They can be found in health food stores or at Coles.


21

22


SPICY LENTIL, TOMATO AND KALE SOUP Ingredients

Method

1 tsp. coconut oil (or other oil)

Diced the tomatoes.

2 large cloves garlic, minced 1 sweet onion, diced 3 celery stalks, diced 1 bay leaf 1 1/4 tsp. ground cumin 2 tsp. chilli powder 1/2 tsp. ground coriander 1/4-1/2 tsp. smoked sweet paprika, to taste 1/8 tsp. cayenne pepper, or to taste 400g diced tomatoes 5-6 cups vegetable broth, salt reduced (more if desired)

Serves 4-6

In a large pot, sauté the onion and garlic in oil for about 5-6 minutes over medium heat. Add in the celery and sauté for a few minutes more. Stir in the bay leaf and the spices (cumin, chilli powder, coriander, paprika, cayenne). You can add half the spices and add more later if you prefer. Stir in the can of tomatoes (including juice), broth, and lentils. Bring to a boil, reduce heat, and then simmer, uncovered, for about 20-25 minutes, until lentils are tender and fluffy. Stir in kale or spinach and season to taste adding more spices if you wish.

1 cup red lentils, cooked Pink Himalayan salt and pepper, to taste 2 handfuls torn kale leaves or spinach


23

SPICY BLACK BEAN SOUP

Serves 6-8

Ingredients

Method

375g dry black beans, rinsed, drained and

To prepare your beans, place beans, bay leaves, minced chillies and 5

sorted (equals roughly 2 cups) 2 bay leaves 2 tbsp. chillies, finely chopped 5 cups water 1 1/2 tsp. pink Himalayan salt 3 tbsp. extra virgin olive oil 3 medium or 2 large onions, diced 3 celery stalks, diced 2 carrots, diced 500g fresh corn kernels 6 cloves garlic, minced 1/2 tsp. red pepper flakes 1 1/2 tbsp. cumin powder 6 cups vegetable broth, salt reduced 2 tbsp. fresh lime juice Additional pink Himalayan salt and pepper to taste

cups water in a large saucepan, cover and bring to a boil. Once boiling skim off any scum that may have risen to the surface and stir in 1 teaspoon salt. Reduce heat to low and simmer until the beans are tender, about one and a quarter to one and a half hours. Remove your pan from the heat, discard your bay leaves and set the beans aside without draining them. As your beans near tenderness, you may start your soup. Heat your olive oil in a Dutch oven over medium high heat until shimmering but not smoking. Add your onions, celery, carrots and a half teaspoon of salt, stir to coat and cook until the vegetables are tender and slightly browned, about 10-15 minutes. Reduce your heat to medium low and add your garlic, red pepper flakes and cumin. Cook, stirring frequently, for 3 minutes. Next, add your cooked beans with their cooking liquid and your broth and increase the heat to medium high. Bring the soup to a boil, then reduce the heat to low and simmer, uncovered, stirring occasionally, for 20 minutes. Now, remove 1/3 of the soup and blend (either in a blender or in a separate bowl with an immersion blender) until smooth. Return the blended soup to your pot along with the corn. Simmer on low until the soup is heated throughout, then remove from the heat and stir in your lime juice. Add salt and pepper to taste.

24



25

26


FISH MINESTRONE Ingredients 2 tbsp. coconut oil 2 leeks (white part only), thinly sliced 2 celery stalks, thinly sliced 3 small carrots, thinly sliced 1 1/2 L (6 cups) boiling chicken or vegetable stock, salt reduced (or water) 2 small zucchini, thinly sliced 150g green beans, thinly sliced on an angle 400g borlotti beans, cooked 4 (about 70g each) red mullet fillets (or any white fish fillet) Flat-leaf parsley leaves, to garnish

Serves 6

Method Heat the coconut oil in a large saucepan and cook the leeks and celery over medium-low heat for 5 minutes or until soft. Add the carrots and the boiling stock or water and bring to the boil over high heat. Reduce heat to medium-low and simmer for 10 minutes. Add the zucchini, green beans and borlotti beans, and simmer for 5 minutes or until the beans are heated through and the vegetables are just tender. Slip the fish fillets into the soup and simmer for a further 5 minutes. Season with salt and pepper, then ladle the soup into bowls, placing the fish on top. Scatter with parsley and serve.


27

28


TURKEY AND CABBAGE SOUP Ingredients

Method

1 1/2 cup chopped onion

Prepare and dice tomatoes.

Serves 8

2 cloves garlic, chopped 375g lean turkey breast, diced into small

Sauté onion and garlic until tender.

pieces 6 cups green cabbage, chopped

Add chopped turkey breast. Cook until lightly browned.

1.2 kg diced tomatoes 1 L water

Stir in remaining ingredients.

1 tbsp. dried basil 2 tsp. dried oregano

Cover and simmer until cabbage is very tender.

Black pepper to taste


29

MEXICAN CHILLI CHICKEN SOUP Ingredients

Method

1 tbsp. coconut oil


Serves 4

1 1/2 tsp. minced garlic 400g chicken breast, cut into bite-sized

Heat oil in a large saucepan over medium-high heat.

pieces 1 tsp. chilli powder

Add minced garlic and chicken and sauté for 2 minutes.

1 tsp. ground cumin 1 cup water

Add chilli powder and cumin. Stir well.

1/4 tsp. pink Himalayan salt 440g chicken broth, salt reduced

Add water, salt, broth, and tomatoes. Bring to a boil.

450g diced tomatoes 1/4 cup chopped fresh coriander

Cover, reduce heat, and simmer 5 minutes.

1 lime, cut into 4 wedges Top with fresh coriander, and serve with lime wedges.

30



31

32


FISH CHOWDER MANHATTAN STYLE Ingredients

Method

2 tbsp. coconut oil


Serves 6

2 3/4 cups chopped onion 1 cup chopped carrot

Melt coconut oil in a Dutch oven over medium-high heat. Add onion,

3/4 cup chopped celery

carrot, celery, and garlic to pan and sauté 10 minutes or until lightly

3 garlic cloves, minced

browned.

1/4 cup tomato paste, no added salt 1 cup water

Stir in tomato paste and cook for 1 minute. Stir in water and cook for

2 cups chopped peeled red potato

another minute.

2 cups water 1 tbsp. chopped fresh or 1 tsp. dried

Add potato and next 7 ingredients (potato through bay leaf) and bring

thyme

to a boil. Reduce heat and let simmer for 30 minutes.

1 tsp. pink Himalayan salt 1/2 tsp. freshly ground black pepper

Add fish. Cover and simmer 10 minutes or until fish flakes easily when

500ml fish stock, salt reduced

tested with a fork.

800g diced tomatoes 1 bay leaf

Discard bay leaf before serving.

1 kg halibut fillets, skinned and cut into smaller pieces


33

34


MOROCCAN CHICKEN SOUP Ingredients

Method

3 tbsp. extra virgin olive oil, plus extra to


Serves 4-5

drizzle 2 skinless chicken breasts

Heat half the oil in a frying pan. Season the chicken and brown real-

1 leek, washed and finely sliced

ly well on both sides. Remove to a plate. Tip a mug of water into the

4 fat celery stalks, chopped into small

pan and simmer, scraping up all the browned bits. Tip this liquid into a

pieces

measuring jug for later.

3 large carrots, chopped into small pieces 2 big parsnips, peeled and chopped into small pieces 1 small pack coriander, stalks finely chopped, leaves reserved to serve 1 tbsp. cumin seed 2 tsp. ground cumin 2 tsp. ground coriander 2 tsp. ground cinnamon 2 tsp. ground turmeric 2 tbsp. harissa 800g diced tomatoes

Put the remaining oil, the vegetables and coriander stalks in a big saucepan. Gently cook until the vegetables are softened – about 5 mins. Stir in the spices, turn up the heat, and cook for a few minutes. Stir in the harissa, followed by the tomatoes, the chicken, stock cubes and lentils. Top up the jug of chicken juice to 500ml with water and add this too. Bring to a simmer, cover and cook for 30 mins. Lift the chicken from the soup and shred finely using a couple of forks. Return to the soup with the lemon zest and juice, and season to taste. Ladle into bowls with a dollop of yogurt and the coriander leaves.

2 chicken stock cubes, salt reduced, crumbled 85g green lentils, uncooked Zest and juice 1 lemon Natural 0% Chobani yogurt, to serve


35

MIXED BEAN AND TOFU CHILLI

Serves 4

Ingredients

Method

220g firm tofu, drained and crumbled

Heat a large Dutch oven over medium-high heat.

(about 1 cup) 1 1/2 tsp. ground cumin, divided

Add tofu and 3/4 teaspoon cumin and sauté for 3 minutes. Stir in tamari

1 1/2 tbsp. tamari sauce

sauce and cook for 1 minute or until liquid evaporates. Remove tofu


mixture from pan.

1 1/2 cups chopped onion 1/2 tsp. ground coriander

Heat the oil in pan. Add 3/4 teaspoons cumin, chopped onion, coriander,

1/2 tsp. dried oregano

and oregano and sauté for 4 minutes.

1 1/2 tbsp. tomato paste, no added salt 1 1/2 tbsp. hot chilli powder or regular

Add tofu mixture, tomato paste, and next 5 ingredients (paste through

chilli powder

garlic); stir well. Add water, beans, and tomatoes; bring to a boil.

1 tsp. red chilli, finely chopped 1/2 tsp. black pepper 1/4 tsp. pink Himalayan salt 2 garlic cloves, minced 1 1/2 cups water 400g pinto beans, cooked 400g red kidney beans, cooked

Cover, reduce heat, and simmer 30 minutes. Stir in apple cider vinegar. Place cottage cheese and white wine vinegar in a food processor and mix until smooth. Spoon chilli into bowls. Top each serving with coriander and a small amount of the smooth cottage cheese mix.

400g diced tomatoes 1/2 tsp. apple cider vinegar 1/4 cup chopped fresh coriander 1/4 cup cottage cheese, low fat 1/4 tbsp. white wine vinegar

36



37

38


JAMAICAN CHICKEN CASSEROLE Ingredients

Method



Serves 4

1 cup chopped onion 1 1/2 tsp. garlic, minced

Heat oil in a large non-stick skillet over medium-high heat. Add onion

500g chicken breast, cut into bite-size

and garlic and sauté for 3 minutes or until tender.

pieces 1 tsp. curry powder

Combine chicken and the next 5 ingredients (chicken through black

1 tsp. dried thyme

pepper) in a bowl. Add chicken mixture to pan and sauté 4 minutes.

1/2 tsp. ground allspice 1/2 tsp. red chilli, finely chopped

Stir in chicken stock, vinegar, capers, beans, and tomatoes.

1/2 tsp. cracked black pepper 1/4 cup chicken stock, salt reduced

Cover, reduce heat, and simmer 10 minutes or until tender.

1 tbsp. red wine vinegar 2 tbsp. capers 400g black beans 400g diced tomatoes


39

40


SAVOURY BEET SOUP

Serves 8

Ingredients

Method


Heat the oil in a Dutch oven over medium-high heat.

1 cup chopped onion 4 cups chicken stock, salt reduced

Add onion and sauté for 3 minutes or until tender. Add broth and next

2 cups water

6 ingredients (through bay leaf). Bring to a boil and then reduce heat

1/2 tsp. pink Himalayan salt

to simmer, uncovered, 20 minutes or until beets and potato are tender.

1/4 tsp. freshly ground black pepper

Discard bay leaf.

3 medium beets, peeled and halved 1 medium potato, peeled and halved crosswise 1 bay leaf 1 tsp. lemon juice 8 tsp. cottage cheese, low fat 4 tsp. white wine vinegar

Place one-third broth mixture in blender or food processor; process until smooth. Place puréed mixture in a large bowl. Repeat procedure twice with remaining broth mixture. Return puréed mixture to pan. Warm soup over low heat for 5 minutes or until thoroughly heated. Remove from heat, and stir in lemon juice. Place cottage cheese and white wine vinegar in a food processor and pulse until smooth. Combine 1/2 cup soup and the smooth cottage cheese, stirring with a whisk. Divide soup evenly among each of 8 bowls. Top each serving with 1 tablespoon cottage cheese mixture.


41

CHICKPEA STEW

Serves 4-6

Ingredients

Method



1 cup chopped onion 1 1/2 tsp. minced garlic

Heat oil in a large non-stick skillet over medium-high heat. Add onion

1/4 cup lemon juice

and garlic and sauté for 3 minutes.

1 tsp. ground cumin 1/4 tsp. black pepper

Add lemon juice, cumin, black pepper, chickpeas, and tomatoes and

800g chickpeas, cooked

bring to a boil.

800g diced tomatoes, cooked 1/2 cup chopped green onions

Reduce heat, and simmer 6 minutes. Stir in the green onions.

3/4 cup cottage cheese, low fat

Place cottage cheese and white wine vinegar in a food processor and

3/4 tbsp. white wine vinegar

pulse until smooth. Serve in a bowl and top with cottage cheese mix.

42



43

44


CHUNKY GAZPACHO WITH PRAWNS

Serves 4

Ingredients

Method

1 1/2 cups vegetable stock, salt reduced

Place vegetable juice, salt, ground red pepper, half of red tomatoes,


and garlic in a blender and process until smooth. Pour puréed tomato

1/8 tsp. ground red pepper

mixture into a large bowl.

750g red tomatoes, cored, chopped, and divided

Place the remaining red tomatoes, 2/3 cup cucumber, 1/2 cup capsicum,

1 garlic clove, peeled

1 tablespoon basil, and lemon juice in blender. Process until smooth.

1 cup chopped continental cucumber, divided

Add to puréed tomato mixture in bowl.

3/4 cup chopped red capsicum, divided 3 tbsp. chopped fresh basil, divided

Stir in remaining 1/3 cup cucumber, 1/4 cup capsicum, and yellow

1 1/2 tbsp. fresh lemon juice

tomatoes. Cover and chill.

375g yellow tomatoes, seeded and chopped Coconut oil 500g peeled and deveined large prawns 1/2 cup natural 0% Chobani yoghurt

Heat a large grill pan over medium-high heat. Add some coconut oil to pan. Add prawns to pan and grill 2 minutes on each side or until done. Remove from heat. Ladle about 1 3/4 cups soup into each of 4 bowls. Top each serving with 125g prawns, 2 tablespoons yoghurt, and 1 1/2 teaspoons of basil.


45

46


PORK, WHITE BEAN AND KALE SOUP

Serves 6

Ingredients

Method


Heat oil in a Dutch oven over medium-high heat. Add pork, sprinkle with

500g pork tenderloin, trimmed and cut

salt and cook, stirring once or twice, until no longer pink on the outside,

into smaller pieces

about 2 minutes. Transfer to a plate with tongs, leaving juices in the pot.

3/4 tsp. pink Himalayan salt 1 medium onion, finely chopped

Add onion to the pot and cook, stirring often, until just beginning to

4 cloves garlic, minced

brown, 2 to 3 minutes. Add garlic, paprika and crushed red pepper (if

2 tsp. paprika, preferably smoked

using) and cook, stirring constantly, until fragrant, about 30 seconds.

1/4 tsp. red chilli, finely chopped, or to

Add 2 cups of the chicken broth and tomatoes, increase heat to high

taste (optional)

and stir to scrape up any browned bits. Add the rest of the broth and

4 plum tomatoes, chopped

bring to a boil.

5 cups chicken broth, salt reduced 1 bunch kale, ribs removed, chopped (about 8 cups lightly packed) 400g white beans, cooked


Add kale and stir just until it wilts. Reduce heat to maintain a lively simmer and cook, stirring occasionally, until the kale is just tender, about 4 minutes. Stir in beans, the reserved pork and any accumulated juices. Simmer until the beans and pork are heated through, about 2 minutes.

47

48


PROVENCAL SOUP WITH TURKEY Ingredients

Method

500g turkey breast mince


Serves 4

1/2 tsp. dried herbs de Provence, crushed 400g cannellini beans or other white

Cook turkey in a large saucepan over medium-high heat until browned,

beans, cooked

stirring to crumble.

400g chicken broth, salt reduced 400g diced tomatoes

Add herbes de Provence, beans, broth, carrots and tomatoes to pan.

1 clove garlic, finely chooped 1/2 brown onion, finely chopped

Bring to a boil and then reduce heat, and let simmer for 5 minutes.

4 cups chopped fresh spinach 2 small carrots, cut into smaller pieces


Stir in spinach and simmer for another 5 minutes.

49

TURKEY VATAPA

Serves 6

Ingredients

Method

1 tsp. coconut oil


1/2 cup finely chopped onion 3 garlic cloves, minced

Heat oil in a Dutch oven over medium-high heat. Add onion and

1 tbsp. minced peeled fresh ginger

garlic and sauté for 2 minutes. Add ginger and jalapeño and sauté for 30

1 jalapeño pepper, finely chopped

seconds.

1 cup water 800g diced tomatoes

Stir in water, tomatoes, and chicken stock. Bring to a boil. Cover, reduce

1 cup chicken stock, salt reduced

heat, and simmer 20 minutes.

1/4 cup unsalted, natural peanuts 3 cups turkey breast, cooked and

Place peanuts in a spice or coffee grinder and process until finely

chopped

ground.

1/2 cup light coconut milk 1/2 cup finely chopped fresh parsley 1/2 cup finely chopped fresh coriander 1 tbsp. fresh lime juice 1/2 tsp. pink Himalayan salt 1/2 tsp. black pepper Coriander sprigs (optional)

50

Add ground peanuts, turkey, and coconut milk to pan, stirring to combine. Increase heat to medium. Bring mixture to a simmer and cook for 5 minutes, stirring occasionally. Stir in parsley, coriander, juice, salt, and black pepper. Garnish with coriander sprigs, if desired.



51

52


CUBAN BLACK BEAN SOUP

Serves 10

Ingredients

Method

2 bay leaves

Place bay leaves and beans in a Dutch oven. Add 12 cups water to pan

500g black beans, uncooked

and bring to a boil. Reduce heat, and simmer 2 1/2 hours or until beans

12 1/2 cups water, divided

are tender, stirring occasionally.

1 tbsp. coconut oil 3 1/2 cups chopped green capsicum

Heat oil in a large skillet over medium heat. Add capsicum, chopped

(about 3 medium)

onion, and shallots to pan. Cook 10 minutes, or until onion is tender,

2 1/2 cups coarsely chopped onion

stirring frequently.

1/3 cup chopped shallots (about 2 small) 1 tbsp. ground cumin

Stir in cumin, dried oregano, and fresh oregano and cook for 2 minutes,

2 tbsp. dried oregano

stirring frequently.

2 tbsp. chopped fresh oregano 1 1/2 tbsp. stevia 2 tsp. pink Himalayan salt 2 cups diced peeled avocado 2 tbsp. fresh lime juice 2 cups thinly sliced red onion 1 1/2 cups chicken breast, cooked and chopped 1 cup chopped fresh coriander 1 cup cottage cheese, low fat 1 tbsp. white wine vinegar 10 tsp. unsalted pumpkinseed kernels, toasted 1/3 cup finely chopped seeded jalapeño pepper (about 2 medium) Lime wedges (optional)

Remove from heat and let stand 10 minutes. Place vegetable mixture in a blender and add remaining 1/2 cup water. Purée until smooth. Add vegetable mixture, stevia, and salt to beans and let simmer for 10 minutes, stirring occasionally. Discard bay leaves. Combine avocado and juice and toss gently. Place cottage cheese and white wine vinegar in a food processor and pulse until smooth. Ladle 3/4 cup bean mixture into each of 10 bowls. Top each serving with about 3 tablespoons avocado mixture, about 3 tablespoons red onion, 2 tablespoons chicken breast, about 1 1/2 tablespoons coriander, about 1 1/2 tablespoons of cottage cheese mixture, 1 teaspoon pumpkinseed kernels, and about 1/2 teaspoon jalapeño pepper. Serve with lime wedges, if desired.


53

54


PRAWN AND FENNEL BISQUE Ingredients

Method

450g raw tiger prawns in their shells

Prepare and dice the tomatoes.

Serves 8

4 tbsp. extra virgin olive oil 1 large onion, chopped

Shell the prawns, and then fry the shells in the oil in a large pan for

1 large fennel bulb, chopped, fronds

about 5 mins. Add the onion, fennel and carrots and cook for about 10

reserved

mins until the vegetables start to soften. Pour in the chicken stock and

2 carrots, chopped

apple juice, and then add the tomatoes, fish stock and paprika. Cover

150ml chicken stock

and simmer for 30 mins. Meanwhile, chop the prawns.

1 tbsp. apple juice, fresh or cold pressed 400g diced tomatoes 1 L fish stock 2 generous pinches paprika

Blitz the soup as finely as you can with a stick blender or food processor, then press through a sieve into a bowl. Spend a bit of time really working the mixture through the sieve, as this will give the soup its velvety texture.

To Serve 150g silken tofu

Tip back into a clean pan, add the prawns and cook for 10 mins, then

8 tiger prawns, shelled, but tail tips left

blitz again until smooth.

on (optional) Fennel fronds (optional)

To serve, gently reheat in a pan with the silken tofu. If garnishing, cook the 8 prawns in a little coconut oil. Spoon into small bowls and top with the prawns and snipped fennel fronds.


55

SPICED CAULIFLOWER SOUP

Serves 6

Ingredients

Method

3/4 tsp. cumin seed

Combine cumin, coriander and fennel seeds in a small skillet over

3/4 tsp. coriander seed

medium heat. Toast, shaking the pan frequently, until fragrant and

1/2 tsp. fennel seed

beginning to darken, about 3 minutes. Let cool. Grind to a powder with


a mortar and pestle or spice grinder.

2 medium leeks, trimmed, washed and sliced (about 2 cups)

Heat oil in a large saucepan or soup pot over medium heat. Add leeks

2 cloves garlic, minced

and cook, stirring frequently, until beginning to soften, 4 to 6 minutes.

1 tsp. minced or finely grated fresh ginger

Add the ground spices, garlic, ginger, salt and cayenne. Stir to combine.

1/2 tsp. pink Himalayan salt Pinch of cayenne pepper 1 medium head cauliflower (1kg), trimmed and broken into florets 4 cups vegetable broth or chicken broth, salt reduced 1/2 cup almond milk, unsweetened, as needed 1/2 lime, juiced 1/4 cup sliced almonds, toasted, optional 2 tbsp. chopped fresh chives or coriander

Stir in cauliflower and cook, stirring, for 2 to 3 minutes. Add broth and bring to a gentle simmer. Partially cover, reduce heat to maintain a gentle simmer and cook until the cauliflower is tender, about 25 minutes. Use a slotted spoon to remove about 1 cup of the cauliflower. Let cool slightly. Chop into small florets. Working in batches, purée the rest of the soup in a blender and return it to the pot or purée in the pot with an immersion blender. (Use caution when puréeing hot liquids.) Gently heat over medium-low heat, stirring in as much almond milk as needed to adjust the consistency. Add a squeeze of lime juice to taste. Serve garnished with the reserved florets, almonds and chives (or coriander).

56



57

THAI GREEN CHICKEN SOUP Ingredients

Soup

Thai Green Curry Paste

1 onion, finely chopped

Makes 1/2 cup 1/2 tsp. coriander seeds 1/4 tsp. cumin seeds 6 white peppercorns 1 tsp. shrimp paste (belacan) 1/4 tsp. ground turmeric 4 coriander roots, roughly chopped 2 lemongrass stems (pale part only), roughly chopped 1 tbsp. freshly grated galangal (see note) or ginger 1 long green chilli, roughly chopped 4 small green chillies, roughly chopped (or use 2 extra long green chillies) 4 kaffir lime leaves (see note), spine removed, roughly chopped

Serves 8

2 tbsp. sunflower oil 500g skinless chicken breast fillets, finely chopped 4 garlic cloves, finely sliced 1/2 cup Thai green curry paste 400ml can coconut milk 1¾ l chicken stock 5 kaffir lime leaves 2 tbsp. fish sauce 1 bunch spring onions, the white sliced on the diagonal and the green finely chopped 1 whole red chilli, sliced 280g pack fine green beans, trimmed and halved 250g fresh baby sweet corn 150g pack bamboo shoots Juice 2 limes, plus wedges to serve Small bunch basil

2 Asian red eschalots, roughly chopped 4 garlic cloves, roughly chopped

58


Method Toast coriander and cumin seeds with the pepper in a wok or pan over medium heat for 1-2 minutes until fragrant, shaking pan to prevent burning. Cool slightly. Grind to a fine powder using a mortar and pestle. Wrap shrimp paste in a square of foil. Dry-fry in a wok or pan over medium heat for 1 minute each side to toast slightly. Cool, then add to mortar with remaining ingredients and pound with pestle until roughly crushed. Add 1 tablespoon water and use a stick blender (or transfer to a processor) to blend to a paste. Store in an airtight container in the fridge for up to 2 weeks. Heat the oil in your largest pan, add the onion and fry for 3 mins to soften. Add the chicken and garlic, and cook until the chicken changes colour. Add the curry paste, coconut milk, stock, lime leaves and fish sauce, then simmer for 12 mins. Add the chopped onion tops, chilli, green beans, baby corn and bamboo shoots and cook for 4-6 mins, until the beans are just tender. Meanwhile, put the lime juice and basil in a narrow jug and blitz with a hand blender to make a smooth green paste. Pour into the soup with the sliced spring onion and heat through. Serve with lime wedges for a light lunch or supper or as a make-ahead starter.


59

60


MEATBALL ESCAROLE SOUP

Serves 6

Ingredients

Method

250g extra lean beef mince

Combine beef, LSA mix, parsley, salt, pepper, and eggs in a large bowl.

6 tbsp. LSA mix, more if needed

Form into 24 meatballs, using about 1 level tablespoon for each.

1/4 cup parsley, finely chopped 1/4 tsp. pink Himalayan salt

Heat 1 tablespoon of the oil in a stockpot over medium-high heat. Add

1/8 tsp. black pepper

meatballs and cook on each side until nicely browned and transfer to

2 eggs, lightly beaten

a plate.

2 tbsp. extra virgin olive oil 2 large onions, finely chopped (about 2

Add the remaining tablespoon of oil to the pot with the onions, carrots,

cups)

and garlic. Cook 10 minutes, or until vegetables are soft. Stir in escarole

2 carrots, peeled and cut into coins

and cook for 3 minutes.

2 garlic cloves, finely chopped 8 cups packed shredded escarole, rinsed

Add meatballs and broth. Bring to a boil.

and drained 1.2 L chicken broth, salt reduced Fresh basil, chopped, to serve


Reduce heat and simmer for 5 minutes. Serve soup with chopped basil sprinkled on top.

61

62


CANNELLINI AND CABBAGE SOUP Ingredients

Method



Serves 6

3 cups thinly sliced green cabbage 2 carrots, sliced

In a large pot, heat olive oil over high heat.

6 garlic cloves, minced 1 tsp. dried thyme

Add cabbage, carrots, garlic, thyme, and pepper and cook 2 to 3 minutes.

1/4 tsp. black pepper 800g chicken broth, salt reduced

Stir in broth, undrained tomatoes, water, and tomato paste. Bring to a

400g diced tomatoes

boil, and then reduce heat.

1 cup water 1/4 cup tomato paste, no added salt

Simmer, covered, for 8 minutes, or until vegetables are tender, stirring

800g cannellini beans, cooked

occasionally. Mash half the beans with a fork. Add all the beans to the pot. Heat through and serve.


63

CHUNKY BEEF STEW

Serves 5

Ingredients

Method

Coconut oil, to


450g boneless beef sirloin steak, cut into smaller cubes

Over medium-high heat, add coconut oil to a pot and add beef. Cook for

350g potatoes, cut into smaller pieces

4 to 5 minutes, stirring frequently. Remove beef from pot using a slotted

300g frozen cut green beans

spoon and set aside.

4 carrots, peeled and cut into smaller pieces

Add potatoes, green beans, carrots, onion, broth, tamari sauce, some

1 onion, cut into thin wedges

Natvia, Tabasco, lemon juice, Italian seasoning, and pepper to the pot.

450g beef broth, salt reduced

Bring to a boil, then reduce heat and simmer, covered, about 15 minutes,

4 tbsp. tamari sauce

or until vegetables are tender.

Natvia, to balance flavours 12 drops Tabasco sauce

Add tomatoes and water (if needed) to the pot and return to a boil.

1/2 tsp. fresh lemon juice 1 1/2 tsp. dried Italian seasoning 1/4 tsp. black pepper 800g diced tomatoes

Reduce heat and simmer, covered, for 10 minutes. Add beef and heat thoroughly before serving.

Water, if needed

64



65

66


EGGPLANT STEW Ingredients

Method

Coconut oil, to cook


1 tsp. ground basil 1 tsp. ground oregano

In a large pot, add some coconut oil. Sauté garlic, eggplant, leek and

1 tsp. pepper

mushrooms over medium heat until tender.

1 tsp. ground thyme 1 tsp. pink Himalayan salt

Add tomatoes, water and seasonings. Bring to boil.

1 peeled eggplant, cubed 2 cloves garlic, chopped

Turn down heat and simmer uncovered for 20 to 30 minutes until

1 cup pieces or slices mushrooms

desired consistency.

1/2 stalk leek 400g diced tomatoes

Enjoy by itself or over cooked zucchini spaghetti.

1 cup water


67

68


ROASTED CAPSICUM SOUP

Serves 6

Ingredients

Method

8 red capsicums

Preheat broiler.

5 black peppercorns 3 thyme sprigs

Cut capsicums in half lengthwise and discard seeds and membranes.

1 bay leaf

Place pepper halves, skin sides up, on a foil-lined baking sheet. Flatten


with hand.

2 cups diced onion (about 1 large) 1 tbsp. minced fresh garlic 4 cups chicken broth, salt reduced 3 tbsp. white wine vinegar 1/4 tsp. hot pepper sauce (such as Tabasco) 1/2 tsp. pink Himalayan salt 1/4 tsp. freshly ground black pepper 2 tbsp. chopped fresh chives

Broil for 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand for 15 minutes. Peel and chop. Place peppercorns, thyme, and bay leaf on a double layer of cheesecloth. Gather edges of cheesecloth together and tie securely. Heat oil in a large Dutch oven over medium heat. Add onion and garlic and cook 15 minutes or until onion is lightly browned, stirring occasionally. Add capsicums, cheesecloth bag, broth, vinegar, and hot pepper sauce to pan. Increase heat to medium-high, and bring to a boil. Cover, reduce heat, and simmer 20 minutes. Remove and discard cheesecloth bag and stir in salt and black pepper. Place half of capsicum mixture in a blender. Remove centrepiece of blender lid (to allow steam to escape). Secure blender lid on blender. Place a clean towel over opening in blender lid (to prevent splatters). Blend until smooth. Pour puréed mixture into a large bowl and repeat procedure with remaining soup. Sprinkle with chives. NOTES: If you want your roasted red pepper soup to be a bit spicier, adjust the amount of hot pepper sauce to suit your taste.


69

YELLOW SPLIT PEA SOUP WITH HAM

Serves 8

Ingredients

Method

3 cups yellow split peas

Place split peas in a medium bowl. Wash with cold water until the water

4 cups chicken broth, salt reduced 4 cups water 2 cups diced yellow onion 1 cup diced carrot 1 cup finely diced celery 250g cooked ham, trimmed and diced 1 tbsp. minced fresh ginger 1 tsp. dried marjoram Freshly ground pepper to taste

runs clear. Drain and spread in a 5- to 6-quart slow cooker. Add broth, water, onion, carrot, celery, ham, ginger and marjoram to the slow cooker. Stir to combine. Cover and cook for 5 hours on High or 7-8 hours on Low. Season with pepper. NOTES: Prepare carrots, celery, ginger and dice ham. Refrigerate in separate containers. If you don’t have a slow cooker you can use a heavy-bottomed pot, preferably a cast iron pot that distributes heat. When using the stove top instead of a slow cooker, you need to make adjustments to the cooking times. The recommended cooking times are approximate, so keep your eye on the food as it cooks. Place a cast iron or heavy-bottomed, thick-walled pot on the stove burner. Add the ingredients to the pot and cover with a lid. Set the burner on medium or medium-high heat. If you are using a large pot and the pot is more than 2/3 full, then turn the burner on medium-high heat. If the pot is smaller and about half-filled, turn the burner on medium heat. These heat settings are approximate. You want to monitor the food to make sure it doesn’t boil. You only want to simmer the food, so lower the heat setting if food starts boiling. Anticipate cooking times and set your kitchen timer when recipes call for slow cooking. A slow-cooking recipe that calls for 4 to 6 hours on high setting or 8 to 10 hours on low setting is equivalent to 50 or more minutes of simmering on the stove.

70



71

72


FRENCH ONION SOUP

Serves 4

Ingredients

Method


Heat olive oil in a heavy skillet over medium-high heat. Add onions and

3 large thinly sliced Spanish onions

salt.

1/4 tsp. pink Himalayan salt 1 tsp. stevia

Cover and cook 5 minutes. Uncover and add stevia. Cook, stirring fre-

1 tbsp. coconut flour

quently, 25 minutes or until onions are golden.

1/3 cup orange juice, fresh or cold pressed

Add coconut flour, reduce heat to medium-low and cook 1–2 minutes.

6 cups chicken stock, salt reduced

Add orange juice, scraping pan to loosen browned bits.

1/4 tsp. freshly ground black pepper 2 tsp. tamari sauce

Cook 1–2 minutes or until slightly reduced. Transfer to a saucepan. Add stock and pepper. Boil and then reduce heat to low, and simmer, covered, 10 minutes. Add tamari sauce and stir. Ladle soup into bowls.


73

74


GARLIC SOUP (SOPA DE AJO) Ingredients

Method


Preheat broiler too 200°C.

Serves 8

5 tbsp. garlic, finely chopped 1 tsp. sweet smoked paprika

Heat oil in a large saucepan over medium heat. Add garlic to pan; cook

3 cups vegetable broth, salt reduced

5 minutes or until tender (do not brown). Stir in paprika. Add broth, 1

1 cup water

cup water, salt, and pepper; bring to a boil. Reduce heat, and simmer


10 minutes.

1/4 tsp. freshly ground black pepper 8 large eggs

Arrange bread cubes in a single layer on a baking sheet and broil 4

2 tbsp. chopped fresh flat-leaf parsley

minutes or until golden, stirring once halfway through cooking. Reduce oven temperature to 180°. Break one egg into each of 8 oven safe bowls. Ladle about 1/2 cup broth mixture into each bowl. Arrange bowls on a baking sheet and bake at 180°C for 20 minutes or until egg whites are set but yolks are still runny. Sprinkle evenly with chopped parsley. NOTES: This simple appetizer soup makes the most of everyday ingredients. Use high-quality ingredients as this basic soup has few elements, each contributes substantially to its success.


75

FENNEL AND SPINACH SOUP

Serves 8

Ingredients

Method

2 red capsicums

Preheat broiler to 200°C. Cut capsicums in half lengthwise and

2 large fennel bulbs with stalks 2 tbsp. extra virgin olive oil 2 cups chopped leek (about 2 medium) 1 cup chopped shallots (about 2 large) 1 tbsp. chopped fresh thyme 3/8 tsp. pink Himalayan salt 2 cups chicken broth, salt reduced 1 cup water 1 bay leaf 125g fresh spinach 1/4 tsp. freshly ground black pepper 1/2 cup natural 0% Chobani yogurt 1 tsp. grated lemon rind 1 tsp. fresh lemon juice Dash of ground red pepper

discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet. Flatten with hand. Broil 15 minutes or until blackened. Place in a paper bag and fold to close tightly. Let stand 10 minutes. Peel and chop. Set aside. Trim tough outer leaves from fennel. Mince feathery fronds to measure 2 tablespoons. Set aside. Remove and discard stalks. Cut bulbs in half lengthwise and discard core. Chop bulbs to measure about 4 cups. Heat oil in a large Dutch oven over medium heat. Add fennel bulb, leek, and next 3 ingredients (through salt). Cover and cook 10 minutes, stirring occasionally. Add broth, water, and bay leaf. Bring to a boil. Cover, reduce heat, and simmer 12 minutes. Discard bay leaf. Stir in spinach and black pepper. Remove from heat and cover and let stand 5 minutes at room temperature. Pour half of fennel mixture into a blender. Remove centrepiece of blender lid (to allow steam to escape). Secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining fennel mixture. Return puréed soup to pan. Heat over medium heat 2 minutes or until thoroughly heated. Combine roasted capsicums, yogurt, lemon rind, lemon juice, and ground red pepper in a food processor and process until smooth. Ladle about 3/4 cup soup into each of 8 bowls and top each serving with 2 tablespoons yogurt mixture. Garnish with fennel fronds.

76



77

78


CAULIFLOWER APPLE SOUP

Serves 8

Ingredients

Method


Heat oil in a large Dutch oven over medium-high heat. Add onion to pan

2 cups chopped onion

and sauté for 3 minutes.

2 tsp. Madras curry powder 1 tsp. chopped garlic

Add curry powder and garlic to pan and sauté 1 minute, stirring

6 cups cauliflower florets

constantly.

5 cups chicken broth, salt reduced 1 Gala apple, peeled, cored, and chopped 1/3 cup natural 0% Chobani yoghurt 2 tsp. fresh lemon juice 3/4 tsp. pink Himalayan salt 1/8 tsp. freshly ground black pepper Coarsely ground black pepper (optional)

Add cauliflower, broth, and apple and bring to a boil. Cover, reduce heat, and simmer 15 minutes or until cauliflower is very tender. Remove pan from heat and let cool for 5 minutes. Place half of cauliflower mixture in a blender. Remove centrepiece of blender lid (to allow steam to escape). Secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining cauliflower mixture. Return to pot. Stir in yoghurt and cook over low-medium heat 5-10 minutes or until thoroughly heated (do not boil!). Remove from heat and stir in juice, salt, and 1/8 teaspoon pepper. Ladle about 1 cup soup into each of 8 bowls. NOTES: Soothing soups provide nutrients like vitamins and fluids. If you crave more spice, add a little more Madras curry powder. Substituting vegetable broth for the chicken broth would make this a fine vegetarian option.


79

80


PRAWN AND CORN SOUP

Serves 8

Ingredients

Method

1/3 cup sliced button mushroom


1/8 cup arrowroot powder 1/2 tsp. pink Himalayan salt

Remove corn kernels from fresh corncobs.

Black pepper, to taste Coconut oil, to cook

Sauté mushrooms until mushrooms are tender. In the meantime, shake

1 cup chopped brown onion

the arrowroot powder with half 1 cup oat milk.

1 cup chopped green capsicum 1 garlic clove, minced

Add the arrowroot mix into the sautéed mushrooms, stirring constantly

3/4 cup tofu, drained and softened

at medium heat. Slowly add another cup of oat milk, salt and pepper.

4 cups oat milk, divided 400g corn kernels, fresh from cob 400g diced tomatoes 600g prawns, peeled and deveined

Stir with a whisk until smooth and think. Set aside. Heat a Dutch oven or large saucepan coated with cooking spray over medium-high. Add onion, capsicum, and garlic, and sauté 5 minutes. Stir in tofu. Reduce heat and stir until tofu is mixed into the vegetables. Add oat milk, corn kernels, mushroom soup, and tomatoes. Cook for about 10 minutes, stirring occasionally. Bring milk mixture to a boil. Add prawns and cook 5 minutes or until prawns are done. Remove from heat and ladle the soup into bowls.


81

82


RIBOLLITA SOUP

Serves 8

Ingredients

Method

400g diced tomatoes

Dice the tomatoes. Using a potato masher, mash half the beans into a

800g cannellini beans, cooked

paste (add a bit of broth, if desired, to make mashing the beans easier).

3 tbsp. extra virgin olive oil, divided

Set the tomatoes and beans aside.

1 medium leek, halved lengthwise and sliced, white and light green parts only 1/4 cup thinly sliced garlic 1/2 tsp. freshly ground pepper, divided 1 cup diced carrots 1 cup diced celery 1 cup diced zucchini 1/4 tsp. pink Himalayan salt, divided 1 bunch kale or Swiss chard, trimmed and cut into smaller slices 1/4 head Savoy or green cabbage, cut into smaller cubes 2 cups diced potatoes 3 cups vegetable broth, salt reduced 2 cups water, more if needed 1/2 tsp. dried thyme 1 bay leaf 1/8 tsp. celery seed Crushed red pepper to taste

Heat 2 tablespoons oil in a Dutch oven over medium heat. Add leek and garlic. Cook, stirring, until translucent and tender, 2 to 3 minutes. Do not brown. Season with 1/8 teaspoon pepper. Stir in carrots, celery and zucchini and the remaining 1 tablespoon oil. Cook, stirring, until nearly tender, 3 to 5 minutes. Season with 1/8 teaspoon each salt and pepper. When the carrots and celery are nearly tender, stir in kale (or chard) and cabbage. Cover and cook, stirring occasionally, until wilted, 4 to 6 minutes. Add potatoes, broth, water, the diced tomatoes, the bean purée and whole beans, thyme and bay leaf. Bring to a simmer over medium heat. Season with celery seed, crushed red pepper and the remaining 1/4 teaspoon pepper and 1/8 teaspoon salt. Cover and cook, stirring occasionally and reducing the heat as necessary to maintain a gentle simmer, until all the vegetables are tender, 15 to 20 minutes. NOTES: Ribollita, a traditional hearty Tuscan soup, typically uses day-old bread to add body and thicken the broth. This Ribollita recipe uses a bean mash, which keeps the soup gluten-free and adds fibre. Garnish with extra virgin olive oil or pepper.


83

84


BORSCHT

Serves 8

Ingredients

Method

1 tbsp. coconut oil

Heat oil in a large Dutch oven over medium heat. Add mushrooms to

1 1/2 cups button mushrooms,

pan and cook for 5 minutes, stirring frequently.

thinly sliced 1 3/4 cups chopped onion

Add onion and cook for 6 minutes. Add celeriac, carrot, and parsnip

1 3/4 cups chopped peeled celeriac

and cook 4 minutes or until onion is tender, stirring occasionally. Stir in

(celery root)

tomato paste. Add 7 cups water and chicken broth and stir well. Reduce

1/3 cup chopped carrot

heat, and simmer 5 minutes.

1/3 cup chopped parsnip 1 tbsp. tomato paste 7 cups water 1/2 cup chicken broth, salt reduced 2 1/2 cups shredded red cabbage 2 cups chopped potato, firm 2 garlic cloves, crushed 340g sliced peeled beetroot 3 tbsp. apple cider vinegar 2 tsp. stevia 1 tsp. pink Himalayan salt 1/4 tsp. freshly ground black pepper 1/2 cup cottage cheese, low fat ½ tbsp. white wine vinegar 2 tbsp. chopped fresh dill

Stir in cabbage, potato, garlic, and beets and bring to a boil. Reduce heat, and simmer 20 minutes or until vegetables are tender, stirring occasionally. Remove from heat. Place half of beet mixture in a blender. Remove centre piece of blender lid (to allow steam to escape). Secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining beet mixture. Stir in vinegar, stevia, salt, and pepper to balance flavours in soup. Whilst soup is cooling slightly, place cottage cheese and white wine vinegar in a food processor and mix until smooth. Ladle 1 1/2 cups soup into each of 8 bowls and top each serving with 1 tablespoon cottage cheese mixture and 3/4 teaspoon dill. NOTES: The simplest way to peel celeriac is to remove the rough, knobby skin with a sharp chef’s knife.


85

ITALIAN WEDDING SOUP Meatballs 500g lean turkey mince 1/2 cup LSA mix 1 large egg, lightly beaten 1/4 cup finely chopped fresh parsley 2 cloves garlic, minced 1 tbsp. tamari sauce 4 drops Tabasco 1/8 tsp. lemon juice 1/2 tsp. crushed fennel seeds 1/2 tsp. freshly ground pepper 1/4 tsp. pink Himalayan salt 2 tsp. extra virgin olive oil 1/2 cup chicken broth, salt reduced Soup 1 tbsp. coconut oil 1 cup chopped onion (1 medium) 1 cup chopped carrots (2 medium) 1 cup chopped celery (2 medium stalks) 4 cups chopped cabbage (about 1/2 small head) 8 cups chicken broth, salt reduced 400g white beans, cooked 8 cups coarsely chopped escarole or thinly sliced kale leaves (about 1 bunch)

Serves 8 Method Mix tamari sauce, Tabasco and lemon juice together. Combine turkey, LSA mix, egg, parsley, garlic, tamari mixture, fennel seeds, pepper and salt in a large bowl. Refrigerate for 10 minutes to firm up. With damp hands, shape the mixture into 32 smaller meatballs (about 1 scant tablespoon each). Heat 2 teaspoons oil in a large non-stick skillet over medium heat. Add the meatballs and cook, turning occasionally, until browned on all sides, 7 to 9 minutes. Remove from the heat and add chicken broth, stirring gently to loosen any browned bits. To prepare soup, heat 1 tablespoon oil in a soup pot or Dutch oven over medium heat. Add onion, carrots and celery and cook, stirring, until the onion is translucent, 7 to 9 minutes. Add cabbage and cook, stirring, 5 minutes more. Stir in broth, beans, escarole (or kale) and the meatballs and any juice. Bring just to a boil, reduce heat to maintain a simmer and cook, stirring occasionally, until the vegetables are tender, 20 to 25 minutes. NOTES: This Italian Wedding Soup recipe is Italian comfort food at its best, and this easy soup recipe lends itself to countless variations. Substitute spinach, chicory, chard or any other leafy green for the escarole or kale, and any leftover cooked beans for the white beans in this healthy Italian wedding soup recipe. Refrigerate for up to 3 days or freeze for up to 6 months.

86



87

NOTES

88


NOTES


89

B y A s h y B in 90

es

www.ashybines.co CLEAN SOUPS - ASHY BINES

Soup Recipes

Recommend Documents