Shorter days and cool fresh air can only mean one thing…hot soup season is upon us!
Nothing beats the comfort of a steaming bowl of nutrients. I’ve put together a delightful collection of four nutritious soups, each packed with flavor and perfect for a quick weeknight meal or a leisurely weekend lunch.
From the vibrant warmth of a tomato-based soup to the rich richness of a lentil stew, read on for your guide to deliciously satisfying the soul this week!
Pumpkin & Lentil Soup
Simple to make and so rich in flavor, this soup is my go-to for a hearty dinner to warm me from the inside out! I love the mix between the sweet richness of the pumpkin along with the rich depth of the red lentils. Sprinkle with dukkah on top and serve with crusty dough.
Components:
- 2 tablespoons extra virgin olive oil
- 1 brown onion, diced
- 2 cloves garlic, sliced
- ¼ (750g) kent/jap pumpkin, skin removed and diced
- 1 cup red lentils, rinsed and drained
- 4 cups vegetable stock
To serve:
- 4 tablespoons of dukkah
- 4 slices of sourdough, or bread of your choice
Method:
Heat the olive oil in a large saucepan or pot over medium heat.
Add the onion and garlic cloves and sauté for 4-5 minutes or until the onion softens.
Add the pumpkin, red split lentils and vegetable stock. Season with black pepper. Bring to a boil and then reduce the heat to a simmer. Simmer for 20 minutes or until the pumpkin is cooked and tender.
Remove from heat and blend using a blender. You can also blend the soup in a food processor once it has cooled.
Put them in a serving bowl and pour a little extra virgin olive oil on top and sprinkle with dukkah. Serve with toasted sourdough or bread of our choice.
Cooking time: 25
Serves: 4
Chicken noodle soup
Whenever I think of comfort food, chicken noodle soup immediately comes to mind. It’s the definition of a warm hug in a bowl. I love how this recipe brings back childhood nostalgia…perfect for a warm evening. While this recipe generously serves three, double the ingredients to enjoy this dish all week long!
Components:
- 100g (3.5oz) vermicelli noodles
- 2 tablespoons extra virgin olive oil
- 1 diced leek
- 1 carrot, diced
- 2 celery stalks, diced
- 2 cloves garlic, peeled and melted
- ¼ bunch parsley, stalks chopped & leaves gathered
- 1 teaspoon ground turmeric
- 4 cups (1L) chicken stock, with salt reduced
- 360g (12.7oz) chicken breast, free range where possible
- ½ head of broccoli, florets chopped
- sea salt & black pepper, to taste
- lemon, sliced (for serving)
Method:
Prepare vermicelli noodles according to package directions. Set aside.
Heat the olive oil in a large saucepan over medium-high heat. Add the leek, carrot, celery, garlic, parsley and turmeric and sauté for 5-6 minutes or until the vegetables begin to soften.
Add the chicken stock to the pot and bring to a boil. Once boiling, carefully place the chicken breasts in the pot. Cover with a lid and lower the heat to a simmer. Simmer for 10-15 minutes or until the chicken is just cooked through.
Once the chicken is cooked, use tongs to remove the chicken from the broth. Allow the chicken to cool slightly before shredding it with a knife and fork.
Once the chicken is shredded, return it to the pot with the vermicelli noodles and broccoli florets. Season with salt and pepper to taste and let them boil for another 2-3 minutes.
To serve, divide the soup between three bowls and top with parsley leaves and lemon wedges.
Cooking time: 20
Serves: 3
Frozen vegetable soup
This recipe is a lifesaver – it takes those forgotten frozen vegetables hiding in the back of the freezer and turns them into a vibrant, nutrient-packed meal. I love the way the cruciferous greens simmer in the vegetable broth to create a warm soup that is both delicious and nutritious. Best served with some parmesan cheese and toasted sourdough!
Components:
- 1 tablespoon extra virgin olive oil
- 3 cloves garlic, coarsely chopped
- 1 brown onion, diced
- ½ bunch parsley, leaves & stems chopped
- 1 kilo of frozen cauliflower & broccoli florets
- 500 grams of frozen peas
- 4 cups (1L) vegetable stock
To serve:
- Yeast bread
- Parmesan
Method:
Heat the extra virgin olive oil in a large pot or saucepan.
Add the garlic, onion and parsley stalks. Season with black pepper. Saute for 4-5 minutes or until soft.
Add the frozen vegetables and stock. Bring to a boil and then reduce to a simmer. Cover with a lid and simmer for 10 minutes or until the vegetables are cooked.
Blend with a blender and season with salt and pepper to taste.
Serve with toasted sourdough, chopped parsley leaves and a little grated parmesan.
It can be kept in the refrigerator for up to 5 days or in the freezer for up to 2 months.
Time for cooking: 20
Serves: 8
Tomato, pepper & basil soup
My wonderful mom has been making this soup for as long as I can remember…it is truly delicious. The perfect starter for your meal or to enjoy as a main with some sourdough bread served on the side.
Components:
- 3 red pepper
- 3 tablespoons of extra virgin olive oil
- 6 Roma tomatoes
- 1 red onion, chopped
- 1 clove garlic, chopped
- 2 tablespoons of paprika
- ¼ teaspoon chili flakes, optional
- 1 bunch basil, chopped, reserving a few leaves for garnish
- 3 cups (750 ml) vegetable stock
To serve:
- 4 slices of sourdough, or bread of your choice
Method:
Preheat the oven to 180°C or 360°F and line two trays with baking paper.
Cut the peppers into quarters and arrange them on a second tray, cut side up. Drizzle with 1 tablespoon olive oil.
Cut the tomatoes into quarters and spread them on a second tray, cut side up. Drizzle with 1 tablespoon olive oil.
Place the trays in the oven and bake for 30 minutes.
Meanwhile, heat the remaining olive oil in a large saucepan over medium heat. Add the onion and garlic and cook until soft. Add the paprika and chili flakes and cook until soft. Season with sea salt and black pepper.
Add the roasted pepper and tomato, then stir in the chopped basil and sauté for 20 minutes, or until softened and thickened. Pour in the stock and bring to a boil, then reduce the heat to medium-low and simmer for another 20 minutes.
Blend the soup with a blender until smooth and creamy.
Taste and adjust the seasoning if necessary and then serve garnished with the reserved basil leaves.
Serve with toasted sourdough or bread of our choice, if desired.
Serves: 4
