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Soup Recipes

From hearty winter warmers to refreshing summer indulgences. Soups for all occasions.

Wakame Soup

Ingredients

3-4 pieces wakame
1 tablespoon olive oil
1 onion peeled and chopped
225 g carrots, scrubbed and chopped
4 celery sticks, chopped
1-2 tablespoons miso

Preparation

  1. Wash wakame, cover with water and leave to soften. When it is flexible, cut out tough stems and chop wakame into pieces.
  2. Heat oil in large saucepan and sauté onion until soft. Add carrots and celery and sauté for a further 5 minutes.
  3. Add wakame and 1 litre of water. Cover and bring to the boil.
  4. Simmer for a further 10-15 minutes until vegetables are tender.
  5. Stir in miso to taste and serve immediately.

Serves 4.

Turkey Noodle Soup

A variation on the classic style chicken noodle soup, this is best appreciated on cold autumn or winter evenings.

Ingredients

8 cups turkey stock
2 carrots
2 stalks celery, diced
1 scallion
1 cup turkey meat, torn into small pieces
1 cup noodles
1 tablespoon salt

Preparation

  1. In a large pan bring stock almost to the boil
  2. Add carrots and celery and simmer for about 20 minutes or until vegetables are tender
  3. Add remaining ingredients and simmer for another 10 minutes or until noodles are al dente.

Serves 4.

Zesty Ginger & Squash Soup

Any variety of squash may be used for this soup, use what is in season and fresh. In place of water you may substitute vegetable stock or for an added protein kick use turkey or chicken.

Ingredients

1 large squash
4 cloves of garlic
1 inch piece of fresh ginger, chopped
1 teaspoon of salt
3 cups of water or stock

Preparation

  1. Peel the squash
  2. Cut in half and scoop out seeds (These may be used for roasting and are a valuable source of zinc)
  3. Cut squash into chunks
  4. Place in a heavy bottomed pan
  5. Add garlic, ginger and salt
  6. Cover with stock or water and bring to the boil
  7. Reduce heat and simmer until tender
  8. Transfer to a blender and puree until smooth

Serves 4 to 6.

Adzuki Bean & Pumpkin Soup

Another variation on the classic pumpkin soup with the addition of beans this soup becomes a hearty winter warmer.

Ingredients

2 tablespoons of olive oil
2 thinly sliced medium leeks
6 large cloves of garlic, smashed
6 cups of water
1 small pumpkin, peeled and cut into 1/2 inch pieces
1 can of adzuki beans
Freshly chopped parsley
Salt

Preparation

  1. Heat oil in a heavy pot over a medium heat
  2. Add leeks and garlic, turning to coat with oil
  3. Sauté until golden and soft
  4. Add enough water to cover and bring to the boil
  5. Reduce heat and simmer for 10 minutes
  6. Meanwhile prepare pumpkin. Add to pot, cover with water and bring to the boil
  7. Reduce heat and simmer for 15 to 20 minutes or until pumpkin is tender
  8. Stir in drained beans and heat
  9. Add parsley and salt to taste

Serves 4 to 6.

Fish Soup

Fish soup is ideal for entertaining, as it can be both elegant and hearty. Barramundi is an ideal type for this soup although cod, snapper are also excellent variations.

Ingredients

2 tablespoons olive oil
1 small finely sliced leek
6 to 8 cloves of peeled and smashed garlic
7 to 8 cups of water
1/2 a large parsnip, chopped
1 medium yellow pepper, cut
1 to 1 1/2 lbs fish cut into 1/2 inch pieces
1 to 2 cups celery leaves or other greens finely chopped
1 yellow tomato chopped
1/4 cup parsley
Salt

Preparation

  1. Heat oil in a large soup pot over medium heat
  2. Add leek and sauté until golden
  3. Add garlic and continue to cook
  4. Pour in water and bring to the boil
  5. Add parsnips and simmer for 5 minutes
  6. Add peppers and simmer 5 to 8 minutes
  7. Add fish and return to the boil
  8. Reduce heat immediately
  9. Add greens and tomato then simmer for a further 5 to 8 minutes
  10. Stir in parsley and add salt to taste

Serves 4.

Creamy White Bean & Broccoli Soup

This is a soothing, creamy soup that is especially magnificent for those pregnant mums.

Ingredients

1 can cooked cannellini beans
1 clove of garlic peeled but whole
1 1/2 to 2 cups of stock or water
2 large broccoli heads
1/4 teaspoon of salt

Preparation

  1. Bring beans, garlic and stock to the boil
  2. Reduce heat and simmer for 10 to 15 minutes
  3. With a slotted spoon scoop out beans
  4. Transfer to a blender with ½ cup of liquid
  5. Return puree to saucepan and stir in until blended
  6. Add broccoli and gently simmer until cooked.
  7. Season with salt and cook for a further 5 minutes

Serves 4.

Carrot Soup

The spicy curry in this soup makes a tasty contrast to the slightly sweet carrots.

Ingredients

3 tablespoons of butter or olive oil
1 large chopped onion
2 inch piece fresh ginger peeled and grated
1 tablespoon curry powder
3 cloves garlic smashed
2 lbs carrots washed and chopped
7 cups of stock turkey, chicken or vegetable
1 sweet potato peeled
Salt and freshly ground pepper

Preparation

  1. In a large pot melt butter or heat oil
  2. Add onion, ginger, curry and garlic. Cook until onions are soft.
  3. Add carrots and sweet potato to pan
  4. Add stock and simmer for 45 minutes
  5. Let slightly cool
  6. Blend in food processor
  7. Return mixture to pan and season to taste
  8. You may like to reduce the soup by simmering to achieve a thicker consistency

Serves 10 to 12.

Root Soup

Serve this deliciously hearty soup with salad and crusty bread for a healthy and warming supper.

Ingredients

2 tablespoons olive oil
1 cup chopped leek or onion
6 cloves garlic, smashed
1 cup chopped turnips
1 cup chopped carrots
1 cup chopped parsnips
8 cups of boiling water
Salt
Bay leaf
Handful fresh parsley chopped

Preparation

  1. Heat oil over a medium heat in a heavy casserole dish
  2. Add onion or leek and garlic and sauté until golden
  3. Add vegetables, hardest first and turn in oil for a few minutes
  4. Add carrots and parsnips turning for several more minutes
  5. Pour boiling water just to cover vegetables
  6. Add salt and bay leaf and simmer for at lest 45 minutes
  7. Add parsley
  8. Either mash in the pot for a chunky style soup or blend after removing the bay leaf for a smooth, creamy soup.

Serves 10 to 12.

Miso, Oat & Vegetable Soup

A refreshing and cleansing vegetable soup. 

Ingredients

1 tablespoon olive oil
1 onion, peeled and chopped
225g carrots
3-4 celery sticks
50g rolled oats
2 teaspoons miso

Preparation

  1. Heat oil in large saucepan, add onion and sauté until soft.
  2. Add carrots and celery and sauté for a further 5 minutes.
  3. Add 1 litre of water and cover.
  4. Bring to the boil then simmer gently for 20 minutes.
  5. Stir in the miso and rolled oats and cook for another 10-15 minutes.
  6. Serve immediately.

Serves 4.

Lentil Soup

Soothing yet strengthening and very nourishing.

Ingredients

1 tablespoon olive oil
2 onions chopped
2 carrots chopped
225g red lentils
2 garlic cloves peeled
Sea salt and freshly ground black pepper

Preparation

  1. Heat oil in large saucepan and sauté onions until soft.
  2. Add carrots, whole garlic cloves and lentils and sauté for a further 2 minutes.
  3. Add 1 litre of water and cover. Bring to the boil, and then simmer for 20 minutes.
  4. Mix soup in food processor until smooth. Return to saucepan and reheat.
  5. Season with freshly ground black pepper and sea salt.

Serves 4.




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