Rostad tomat- och röda linsersoppa med starka pepitos å advokadocreme
preparation time: 1hr // serves 6
- 1kg (2lb) ripe tomatoes (I used Roma but any nice ripe tomato will do)
- 200g (7oz) sweet cherry tomatoes
- 1 red capsicum (bell pepper)
- 1 red onion
- 4 garlic cloves
- 1-2 tbs olive oil
- 2 cups vegetable stock
- 2 cups water
- ¾ cup red lentils
- 4 tbs balsamic vinegar
SPICY PEPITAS
- 1/3 cup pepitas (pumpkin seeds)
- 1 tsp chilli flakes
- 1 tsp paprika
- ¼ tsp fennel seeds
- 1 tbs olive oil
AVOCADO CREAM
- 1 large ripe avocado
- 1-2 tbs lemon juice (to taste)
- 1-2 tsp olive oil
to serve
- olive oil
- fresh basil
Pre-heat the oven to 200°C/390°F
Slice the tomatoes in half, peel and quarter the onion and quarter and deseed the capsicum.
Throw the tomatoes, onions, and capsicum in a large baking dish along with the cherry tomatoes and whole unpeeled garlic cloves.
Drizzle over a tablespoon or two of olive oil and season with salt flakes and pepper. Place in the pre-heated oven for 20 minutes until tomatoes are soft and juices running.
Meanwhile you can prepare the spicy pepitas by combining all the ingredients in a small bowl. Heat a small frying pan over a medium/low heat. Add the pepita mixture and roast, tossing in the pan until the seeds begin to pop and the spices are fragrant. Remove from the pan and transfer to absorbent paper until you are ready to serve. Tip: these spicy pumpkin seeds are also great in salads or served over roasted vegetables.
Make the avocado cream by adding the avocado to a small food processor or blender and pulse until smooth with lemon juice to taste and a little drizzle or two of olive oil. Season with salt flakes and pepper and set aside in the fridge until you’re ready to serve.
Once the tomatoes, onions and capsicum are roasted remove from the oven. Pick out the whole garlic cloves and allow these to cool enough to handle. Transfer everything else from the baking dish, including all the juices into a large soup pot. Once the garlic is cool enough to handle, squeeze the soft roasted garlic from their skins straight into the same pot.
Add the stock, water and red lentils and bring to a simmer over a medium heat. Simmer, covered, for 25 minutes until lentils are nice and tender.
Using a stick blender or in batches in your blender or food processor, blend the soup until smooth. It should be a lovely thick and creamy soup consistency.
Return to the heat and warm through.
Serve in warm bowls sprinkled with the spicy pepitas, a good dollop of the avocado cream, a drizzle of olive oil and scatter of basil leaves.
For a kid friendly version serve the soup over their favourite pasta shapes (I used a spelt pasta) and top with vegetarian cheddar cheese and/or the avocado cream.
Roasted Butternut Pumpkin Soup
Preparation time: 40 minutes
Serves 2-4
Serves 2-4
- 1 small butternut Pumpkin, peeled, seeded and chopped into pieces
- 3 whole garlic cloves
- 1 red onion, peeled and cut into wedges
- 2 tsp cumin seeds
- 3 tbs rice bran or vegetable oil
- 1.25 liters (2.5 pints) vegetable stock
- 1-2 tsp chilli paste
- ¼ cup soy cream or natural yoghurt (optional)
Pre-heat the oven to 200°C/392°F
Toss the pumpkin pieces, whole garlic cloves and red onion with the oil and cumin seeds until evenly coated.
Transfer to a large baking tray and roast in the oven for 25-30 minutes until golden (shake the pan occasionally to avoid sticking and to move the pieces around a little to cook evenly).
Remove from the oven and allow to cool just slightly. Transfer the roasted pumpkin pieces and wedges of onion to a large pot with any pan juices. Squeeze the garlic from their skins and add to the pot with the stock and chilli paste.
Bring to a gentle boil and allow to simmer for just a minute of two, remove from the heat. Using a stick blender or in batches in a food processor blend the soup until smooth.
Return the soup to a gentle heat and allow to warm through. Stirring add the soy cream or yoghurt once warm and over a low heat allow to gently heat through and thicken making sure not to boil the soup as it may curdle.
Serve this tasty soup in warm bowls topped with crunchy maple croutons and a little drizzle of olive oil if you like.
Miso Soup { for colds, flus & other maladies }
Preparation time: 25mins
Serves 2
Serves 2
- 1 brown onion, finely diced
- 1-2 tsp miso paste
- 1 vegetable stock cube or 1 tsp vegetable extract
- 1 cup mushrooms, sliced
- 150g (5oz) firm tofu, diced
- 3 cups of water
- 1-2 cups green veggies like brussel sprouts, asparagus or broccoli
- lemon wedges to serve
Add the onion to a medium pot, add a splash of water, the miso paste and vegetable stock cube. Heat over a medium heat and allow to cook for 3-4 minutes, adding more water if necessary.
Add the mushrooms and tofu, toss to combine.
Add the water and bring to a gentle simmer, continue to cook for 15-20 minutes.
Before serving add whatever green veggies you are using and simmer for a further 3-4 minutes.
Serve hot with a good squeeze of lemon, add rice for a more substantial meal.
Preparation time: 60mins
Serves 4
Serves 4
- 5 large ripe tomatoes
- 2 medium red skinned apples, quartered and seeded
- 1 chili (optional)
- 2 tbs olive oil
- 2 tsp fennel seeds, roughly chopped
- ½ tsp brown sugar
- 1 leek, diced
- 2 carrots, diced
- 2 sticks of celery, diced
- 2 zucchini, diced
- 1 cup chickpeas (tinned or cooked)
- 4 cups vegetable stock
- ½ cup risoni pasta (orzo)
- 2.5cm/1 inch piece of cinnamon stick
Pre-heat the oven to 180°C/356°F
Place the tomatoes, cut apple and chili onto a baking tray, drizzle with olive oil and sprinkle with chopped fennel seeds and brown sugar.
Bake in the pre-heated oven for 25-30 minutes until the tomatoes are wilted and browning and the apples soft. Remove from the oven and set aside to cool.
Once cool place in a food processor with all the pan juices and pulse until smooth, check seasoning and add more sugar if needed and salt and pepper to taste.
Heat a small amount of olive oil in a large heavy based pot. Fry the leeks over a medium heat for 2-3 minutes, add the carrots and continue to cook for a further 3-4 minutes.
Add the celery, zucchini, chickpeas and risoni and toss to combine.
Add the stock and puréed tomato mixture, increase the heat and bring to a gentle boil. Simmer for 25 minutes, add the cinnamon stick and continue to simmer for 4-5 minutes.
Remove the cinnamon stick and serve hot with lots of tasty bread. Yum!!
Pumpkin Soup
Preparation time: 35-40mins
Serves 4
Serves 4
- 1kg (2.2 pounds) of pumpkin, peeled, de-seeded and chopped
- 2 tbs sunflower oil
- 1 brown onion, peeled and quartered
- 1 tsp of crushed chilli
- ¼ tsp cayenne pepper
- 1 tsp nutmeg
- 5 cups vegetable stock
- 1¼ cups rice milk
- 1 tsp brown sugar (optional)
Heat the oil in a large saucepan; add the onion, chilli and spices; cook for 1-2 minutes until onion is soft.
Add the chopped pumpkin and toss to combine. Turn heat down to low and place a lid on the saucepan. Continue to cook the pumpkin, tossing the pot often to avoid sticking, for 10 minutes.
Add the stock and bring to the boil. Simmer uncovered for another 10 minutes until pumpkin is cooked through.
Remove from the heat and cool slightly.
In a food processor, blend the pumpkin until smooth.
Return to the saucepan and over a medium heat; slowly add the rice milk and sugar (if using); Season with salt and pepper.
Continue to stir over a medium heat until warmed through.
Serve as is with crusty bread or drizzled with natural yoghurt or sour cream (optional).
Leek and Potato Soup w/ Parmesan Crostini
Preparation time: 35mins
Serves 4
Serves 4
- 1 tbs butter or olive oil
- 1 tsp diced bottled or fresh red chilli
- 8 small/medium sized desiree, pink eye or Pontiac potatoes, scrubbed well and diced
- 2 large leeks, diced
- 6 cups of vegetable stock
- 375ml (13 fl oz) of low fat evaporated milk or non-dairy milk
- 1-2 tbs chopped fresh parsley
- lemon juice
- salt and pepper
for the Parmesan Crostini
- ½ cup grated fresh vegetarian parmesan cheese
- ½ French bread stick, cut diagonally into 1cm rounds
Melt the butter in a large pot; add the chilli and leeks, cook for 1 minutes without browning.
Add the potatoes and toss through leeks; place a lid on the pot and turn heat down to low. ‘Sweat’ the potatoes for around 3-4 minutes; tossing frequently to avoid sticking.
Add the stock and increase heat to bring to the boil.
Simmer the potatoes for around 10-15 minutes until soft. With a potato masher; mash the mixture until the potatoes are broken down and the soup takes on a good texture (alternatively you can blend the potatoes in a kitchen wizz until smooth).
Turn down the heat and slowly add the milk; continue to simmer over a low heat and stir constantly until the soup has reduced a little around 3-5 minutes.
Add the parsley and lemon juice, salt and pepper to taste.
Simmer and stir for another few minutes and check seasoning.
Prepare the crostini by topping the sliced bread with parmesan cheese and grill under a high grill for a few minutes until toasty brown, keep warm and set aside.
Ladle the soup into large warm bowls; top with extra parsley & pepper and serve with crostini.
Great as a starter to a dinner party or as a simple meal at home.
Creamy Corn Chowder
For a different version I sometimes add fresh chilli and a green capsicum (pepper). For vegans simply swap the evaporated milk for non-dairy milk and butter for olive oil.
Preparation time 30 mins
Serves 4 – 6
Serves 4 – 6
- 1 tbs unsalted butter or olive oil
- 2 leeks sliced
- 5 good sized potatoes diced into cubes
- 5 cups vegetable stock
- 2 cobs of fresh corn (use tinned if unavailable)
- 1 tin of creamed corn
- 1 tin of low-fat evaporated milk or 100ml (3.5 fl oz) non-dairy milk
to serve
- warm crusty bread
- natural yoghurt
- cracked black pepper
- parsley
Heat the butter or oil in a good sized heavy based pot; add the leeks and cook gently for 1 minute.
Add the diced potatoes and stir to coat with butter or oil. Turn the heat down to medium/low and place the lid on the pot. ‘Sweat’ the potatoes for 3 – 4 minutes tossing the pot occasionally to insure they don’t stick.
If using fresh corn; husk and remove kernels from the cob.
Add the stock and fresh corn. Bring to the boil and simmer uncovered until potatoes are nearly soft; about 10 minutes.
Add the creamed corn and evaporated milk or soy milk and simmer, stirring occasional until the chowder is reduced and thickened; about another 10 minutes.
Serve the chowder piping hot with a dollop of thick natural yoghurt and sprinkled with cracked pepper and parsley. Accompany with warm crusty bread. Yum!
Super Beetroot Soup w/ Apple, Celery & Turmeric
Preparation time: 50mins
Serves 4
Serves 4
- 2 tbs sunflower or rice bran oil
- 4 baby onions, peeled & diced
- 3 organic celery sticks & leafy tops, chopped
- 1 tsp ground cumin
- ¼ tsp ground cinnamon
- 2 large organic beetroot, scrubbed & cubed
- 2 organic red skinned apples, cored and cubed
- 1 good tsp fresh grated organic turmeric root
- 4 cups homemade or low sodium good quality vegetable stock
- 2 cups filtered water
Heat the oil over a medium heat in a large deep saucepan.
Add the diced onions and celery sticks (reserving the leafy tops) and cook for a few minutes until the onion is soft.
Add the ground cumin and cinnamon and toss through over a medium heat until fragrant and dissolved. Be careful not to have the heat too high, as this will burn the spices.
Add the diced beetroot, apple and fresh grated turmeric. Toss through for a few minutes and then turn up the heat.
Add the celery tops, stock and water and bring to a simmer.
Turn down the heat allowing the soup to gently simmer for around 35 minutes until the beetroot is tender. Remove from the heat.
Using a stick blender or carefully in batches in a food processor blend the soup until smooth. Return to the heat a warm through.
Serve as is or with a squeeze of lemon juice or a swirl on natural set yoghurt.
A healthy vegetarian soup recipe full of vitamins it makes a great meal as is or with a side of crusty bread for dunking. Enjoy!
Curried Black Rice Soup w/ Green Veggie & Silken Tofu
Preparation time: 55mins
Serves 4
Serves 4
- ¼ cup vegetable oil
- 1 tbs mustard seeds
- 1 small brown onion, finely diced
- a handful of fresh curry leaves
- 2 tsp cumin seeds
- 1 tsp garam masala
- 1 tsp paprika
- 2 tsp turmeric
- 1 tsp dark brown sugar
- 2 red chillies, finely diced (seeds removed if you prefer)
- 3 garlic cloves, finely diced
- 5cm (1 inch) piece of fresh ginger, grated
- 1 lt (1 quart) vegetable stock
- 2 cups water
- 1 cup black rice (or brown or basmati)
- 2 cups of snow peas, sliced in half diagonally
- 1 bunch of broccolini, cut into florets
- 300g silken tofu, diced into large cubes
to serve
- ½ telegraph cucumber, grated
- 1 red chilli, finely diced
- ½ cup fresh grated coconut (or use ready shredded coconut)
- handful of fresh coriander leaves, roughly torn
- lime wedges
Heat the vegetable oil in a large heavy based pot over a medium/low heat, add the mustard seeds and cook gently until they begin to pop. Add the onion and fry over a medium/low heat until soft.
Add the dry spices and curry leaves cooking over a low heat for a minute or two until fragrant and a paste begins to form. Add the garlic, ginger, chilli and brown sugar and cook for a further minute.
Add the rice and toss to combine. Increase the heat and add the stock and water. Bring to a simmer, reduce heat to very low and allow to gently simmer cover for 30-40 minutes until rice is tender. {If you’re using basmati or even brown rice you probably will not have to cook it for so long. Adjust the cooking time until the rice is tender.}
Just before serving pop the green vegetables into the soup to simmer for only a minute to be sure they do not over cook, you want them to still be a little crunchy.
To serve ladle the soup into large bowls over cubes of silken tofu and top with the grated cucumber, coconut, coriander and chilli to taste, add a squeeze of lime and enjoy!!
Caldo Verde
Preparation time: 50mins
Serves 6
Serves 6
- 300g (10½ oz) vegan/vegetarian sausages (or mushrooms, or eggplant)
- 2 tbs olive oil
- 1 large leek, washed and thinly sliced
- 3 garlic cloves, minced
- 1 green chilli, finely diced
- 2 tsp marjoram
- 200g (7 oz) potatoes, diced
- 200g (7 oz) long grain rice
- 1½ lts (3 pt) vegetable stock
- 2 cups water
- 300g (10½ oz) leafy greens (we used a combination of fresh baby spinach, thinly sliced celery and lettuce but try silverbeet (swiss chard) or kale instead) roughly chopped
- 1 large handful parsley, roughly chopped
to serve
- lemon wedges
- good quality olive oil
Fry the sausages or mushrooms over a medium heat until cooked through and golden, alternatively if using eggplant dice into rounds and roast in a moderate oven for 25-30 minutes until soft and golden. Remove from the heat and set aside.
Heat the olive oil in a good heavy based pot, add the leek, garlic and chilli, tossing, allow to cook for 5 minutes until the leek and garlic are soft but not browned. Add the marjoram and toss through.
Add the potatoes and rice and stirring, cook over a medium/low heat for 5-10 minutes, allowing the flavours to develop but ingredients not brown.
Add the stock and water and increasing the heat bring the soup to boil, turn down the heat and gently simmer the soup for 20 minutes allowing the rice and potatoes to cook.
Once the rice and potatoes are tender, mash the soup with a potato masher to break up the potatoes and give the soup a thick creamy texture.
Keeping the soup at a gently simmer add the greens and chopped sausages (or mushrooms or eggplant). Stirring through allow the greens to wilt and soup to cook for a further 5-10 minutes (if using a sturdier green like silverbeet or kale you may need to cook them for around 10 minutes more).
Stir through the chopped parsley and cracked pepper adding salt to taste.
Serve in warm bowls drizzled with a good quality olive oil and lemon to taste.
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