HEALTHY-CHEF

Really good food...that's really good for you!

Curried Carrot and Red Lentil Soup

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Curried Carrot and Red Lentil Soup
 
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Packed with beta-carotenes, vitamin K and protein this bowl of goodness if filling and nourishing not to mention delicious. Mop it up with a slice of sourdough or naan.
Recipe type: Soup
Serves: 8 people
Ingredients
  • 1 red onion
  • 1 celery stick
  • 1 thumb-sized portion of fresh ginger
  • 2 tsp heaped cumin seeds
  • 2 heaped tsp curry powder
  • 1 kg organic carrots, peeled and sliced
  • 200g red lentils
  • 750ml good-quality or homemade stock
  • 3 tbsp coconut oil
  • 1 tbsp fresh coriander, to serve, optional
Instructions
  1. Melt the coconut oil in a saucepan
  2. Sweat the onion and carrots with a pinch of salt, for 5-6 minutes, or until softened
  3. Toast the cumin seeds in a dry frying pan until fragrant
  4. Add the toasted cumin seeds and curry powder to the vegetables
  5. Cook for a further 2-3 minutes
  6. Add the stock and 500ml/18fl oz of water and bring to the boil
  7. Reduce to a simmer and cook for 30 minutes
  8. Blend the soup in a food processor until smooth
  9. Season to taste with salt and freshly ground black pepper
  10. To serve, ladle the soup into serving bowls and sprinkle with coriander if you want to

 

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Carrot & Coriander Soup

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Carrot & Coriander Soup
 
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I love the vibrant colour of this soup it gives me energy just looking at it!
Recipe type: Soup
Serves: 6 bowls
Ingredients
  • 1 tbsp coconut oil
  • 1 onion, sliced
  • 450g/1lb carrots, sliced
  • 1 tsp ground coriander
  • 1.2 litresl/2 pints vegetable stock
  • zest of 1 large orange
  • large bunch fresh coriander, roughly chopped
  • salt and freshly ground black pepper
Instructions
  1. Heat the oil in a large pan and add the onions and the carrots. Cook for 3-4 minutes until starting to soften.
  2. Stir in the ground coriander and season well. Cook for 1 minute.
  3. Add the vegetable stock and bring to the boil. Simmer until the vegetables are tender, approximately 20-25 minutes.
  4. Whizz with a hand blender or in a blender until smooth. Reheat in a clean pan, stir in the fresh coriander and zest of orange.
  5. Serve with warm garlic & corridor naan.

 

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Brown Lentil & Tomato Soup

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I like hearty thick stew like soups, and this is my new favourite! If you prefer your soup more liquid simply add more stock to suit.
Recipe type: Soup
Serves: 6 servings
Ingredients
  • 1 tbsp coconut oil
  • 1 leek (pale part only), thinly sliced
  • 2 carrots, finely chopped
  • 2 celery stalks, finely chopped
  • 2 tablespoons tomato paste
  • 300g green or brown lentils, rinsed, drained
  • 1 Litre vegetable stock (homemade/best quality you can get)
  • 400g can chopped tomatoes
  • 400g can cannellini beans, rinsed, drained
  • 2 tsp ground coriander
  • 1 tsp smoked paprika
  • 1 tsp cumin
  • sea salt and pepper to taste
  • ⅓ cup finely chopped flat-leaf parsley
Instructions
  1. Heat the oil in a large saucepan over medium heat. Add the leek, carrot and celery, then cook, stirring, for 3-4 minutes until softened.
  2. Add the tomato paste and cook for 1 minute.
  3. Add the lentils and stock and bring to the boil. Reduce heat to medium-low and simmer gently for 1 hour, until the lentils are tender.
  4. Add the tomato, cannellini beans, coriander, paprika, cumin and sea salt and pepper to the pan, then cook, stirring occasionally, for a further 20 minutes or until soup is thick. Taste for spices and seasoning, then stir in half the parsley.
  5. Serve in soup bowls and top with remaining parsley

 

 

 

 

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Tomato Soup

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Tomato Soup
 
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All my family like a particular brand of tomato soup! Though I'm not against the odd tin of good quality tinned soup, they are very useful to have in stock, homemade soup just has the edge and is not only healthier but really quick and easy to throw together. I like to puree my soup before I add the stock this way its a lot less messy and you should be able to get all the pan contents in one batch, you can of course add the stock and simmer first and then puree.
Recipe type: Soup
Serves: 6 bowls
Ingredients
  • 2 Tbs. extra-virgin olive oil
  • 1 Tbs. unsalted organic butter
  • 1 large white onion, finely chopped
  • 1 large clove garlic, smashed and peeled
  • 2 Tbs. flour (i used rice flour but choose your preference)
  • 250-400ml organic vegetable stock (use fewer stock for a thicker soup and add more if you prefer a more liquid soup)
  • 2 400g cans whole peeled plum tomatoes, (include the juice)I use organic baby plum variety
  • 1-1/2 tsp. xyltiol/stevia/honey
  • 1 sprig fresh thyme
  • sea salt and freshly ground black pepper
  • Optional Garnish:-
  • 3 Tbs. thinly sliced fresh basil,
Instructions
  1. Heat the oil and butter over medium-low heat until the butter melts.
  2. Add the onion and garlic and cook, stirring occasionally, until soft but not browned, about 8 minutes. Add the flour and stir to coat the onion and garlic.
  3. Add the tomatoes, sugar, thyme, and ¼ tsp. each salt and pepper.
  4. Bring to a simmer over medium-high heat while stirring the mixture
  5. Discard the thyme sprig. Let cool briefly and then purée in a blender or food processor.
  6. Rinse the pot and return the soup to the pot
  7. Add the vegetable stock and simmer for around 40 minutes.
  8. Season to taste with salt and pepper.
  9. Serve warm but not hot, garnished with the herbs.

 

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Asparagus Soup

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Asparagus Soup
 
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This was my Granny Ferguson's recipe and a firm family favourite, traditionally now served every Christmas Day. It's gorgeous on its own of as my Granny Ferguson served it with a loaf of lovely wheaten bread.
Recipe type: Soup
Serves: 6-8 bowls
Ingredients
  • x4 425g tinned/jar asparagus spears (choose best quality)
  • x2 medium red onions finely diced
  • x1 stalk celery finely diced
  • x1 tsp coconut oil
  • x 100ml vegetable stock (x1 organic vegetable stock cube dissolved i n100ml boiling water)
  • x 100ml double cream
  • sea salt and freshly ground black pepper
Instructions
  1. Heat the coconut oil in a large saucepan
  2. Add the diced onion and celery and fry gently for 4-5mins until the vegetables are cooked and opaque but not browned
  3. Drain the asparagus spears, reserve the asparagus water for use later
  4. Add the spears and continue to cook gently for another 10 minutes.
  5. Add the vegetable stock
  6. Pour the content of your saucepan into a food processor and blend until smooth
  7. Return to your saucepan and add the asparagus water.
  8. Season with sea salt and freshly ground black pepper
  9. Allow to simmer on a low heat for another 10-15 minutes.
  10. Take off the heat stir though the double cream
  11. Serve immediately with a dollop of greek yoghurt/creme fruit and a spear of freshly steamed asparagus

 

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Pearled Spelt & Vegetable Soup

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Pearled Spelt & Vegetable Soup
 
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My Mum makes this soup every winter, she will literally use any vegetable in the fridge, along with the good old potato and barley bring out the largest saucepan and let it simmer away on the Aga all morning.I think it's an Irish thing adding potatoes to soup, here I've used sweet potatoes packed with Vitamin A, C and fibre and pearled spelt for its rich nutty flavour.
Serves: 6-8 servings
Ingredients
  • 200g pearled spelt (you can use pearl barley here but you will need to cook the soup for an extra 10-15 mins)
  • 2 medium organic onions, any colour though I like red, diced
  • 2 large carrots, sliced into medium thickness rounds
  • 1 bunch of asparagus, sliced similar to the carrots
  • 1 stalk of celery, sliced as above
  • 2 sweet potato, peeled and cut into walnut sized cubes
  • 850ml-1L vegetable stock (either homemade or organic)
  • 2 bay leaves
  • Sea Salt and freshly ground black pepper to taste
  • 1 tsp
  • 1 handful of chopped parsley
Instructions
  1. Warm 1 tsp of coconut oil in a heavy bottomed saucepan and the onions.
  2. Pour over 3-4 tbs of water and steam fry(cook at a high heat in the water for 6-8 minutes until soft and translucent, stir regularly)
  3. Add the pearled spelt stir to combine and then add the stock, followed by all the other ingredients except the parsley.
  4. Bring to the boil then simmer for 20-25 minutes, until the barley and vegetables are cooked through.
  5. Just before serving stir through the parsley, season if necessary.
  6. Serve as is or with some hunks of fresh, warm bread.
Notes
You can almost stand your spoon up in this soup, feel free to add more stock/water at the end of the cooking if you prefer a more liquid soup.

 

 

 

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Butternut Squash Soup

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Butternut Squash Soup
 
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I love butternut squash and it's really good for you. Packed with vitamin A, fibre, potassium, and magnesium this recipe maximises on all this goodness.
Recipe type: Soups
Serves: 6-8
Ingredients
  • 1kg butternut squash
  • 2 medium sized organic onions (red/white)
  • 3 cloves organic garlic
  • 1 tsp coconut oil
  • 1 tsp cumin seeds
  • 1 tsp coriander seeds
  • 850ml organic/homemade vegetable stock
  • 2 tsp mid/medium curry powder
  • 2 tsp sea salt
  • 1 tsp fresh ground black pepper
  • ¼ tsp nutmeg
Instructions
  1. Cut the squash into quarters/sixths depending on its size, deseed and place flesh down on a lined baking sheet
  2. place in a preheated oven, 350F/180C and roast for approximately 45 minutes until the flesh is soft.
  3. remove from the oven allow to cool and scoop the flesh away from the skin.
  4. Chop the onions and garlic finely, if available use a food processor.
  5. Warm 1 tsp of coconut oil in a heavy bottomed saucepan and add the cumin and coriander seeds, once toasted lightly add the onions and garlic.
  6. Pour over 6-8 tbs of water and steam fry(cook the vegetables at a high heat in the water for 6-8 minutes until soft and translucent, stir regularly)
  7. Add the squash flesh stir to combine and then add all the other ingredients.
  8. Bring to the boil then simmer for 10-15 minutes.
  9. Pour into a food processor and blend till smooth.
  10. Serve with a sprig of coriander or some toasted butternut squash seeds and some hunks of fresh, warm bread.

 

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Pronto Pumpkin Soup

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Pronto Pumpkin Soup
 
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Just felt like making a soup for lunch today. I confess to using the tinned pumpkin puree for this recipe, both because it was all i had in and because I was time shy. The results was lovely, rich, hearty soup you can stand a spoon in. If you'd rather a thinner soup just add more stock.
Recipe type: Soup
Serves: 8 portions
Ingredients
  • 1kg pumpkin/butternut squash (or for the Pronto version x2 425g tins 100% pumpkin puree, organic if available)
  • 2 medium sized organic onions (red/white)
  • 3 cloves organic garlic
  • 1 tsp coconut oil
  • 1 tsp cumin seeds
  • 1 tsp coriander seeds
  • 850ml organic/homemade vegetable stock
  • 150ml coconut milk
  • 1 tbs organic maple syrup
  • 2 tsp mid/medium curry powder
  • 2 tsp sea salt
  • 1 tsp fresh ground black pepper
  • ¼ tsp nutmeg
Instructions
  1. If using fresh pumpkin or squash cut into quarters, deseed and place flesh down on a lined baking sheet
  2. place in a preheated oven, 350F/180C and roast for approximately 50 minutes until the flesh is soft.
  3. remove from the oven allow to cool and scoop the flesh away from the skin.
  4. Chop the onions and garlic finely, if available use a food processor.
  5. Warm 1 tsp of coconut oil in a heavy bottomed saucepan and add the cumin and coriander seeds, once toasted lightly add the onions and garlic.
  6. Pour over 6-8 tbs of water and steam fry(cook the vegetables at a high heat in the water for 6-8 minutes until soft and translucent, stir regularly)
  7. Add the pumpkin/squash flesh or tinned pumpkin puree stir to combine and then add all the other ingredients.
  8. Bring to the boil then simmer for 10-15 minutes.
  9. Pour into a food processor and blend till smooth.
  10. Serve with a sprig of coriander or some toasted pumpkin seeds and some hunks of fresh, warm bread.

 

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