No matter what you’re in the mood for, you’ll find the perfect recipe here – low-carb, low calorie, vegan, vegetarian, paleo, gut-healing, anti-inflammatory and just some good ol’ hearty meat ones, too.
So, put away that boring tinned soup and dig in.
Low calorie Thai spiced pumpkin soup
Thai pumpkin soup. Image: Supplied.Source:BodyAndSoul
Serves 4
Ingredients
- 700g pumpkin diced (skin on for extra fibre)
- 1 white onion finely diced
- 2 garlic cloves crushed
- 2 sticks celery diced
- 1 large carrot diced
- 1 bunch fresh coriander
- 2-3 tbsp Thai curry paste
- 1 tbsp tomato purée
- 1 litre chicken or veg stock
- 1 thumb sized piece of ginger
- 4-6 tbsp coconut yoghurt
Method
1. Preheat your oven to 220°C. Scatter the pumpkin onto an oven tray, season with salt and pepper and drizzle with olive oil. Roast in the oven for 20 minutes (the smaller you cut the pumpkin the quicker it will cook)
2. In a large pan start frying the onion, garlic, celery, carrot and ginger in a little olive oil and season well with salt and pepper.
3. Add the Thai paste and tomato purée and stir for 2 minutes. Then boil the stock in a separate pan and add to the vegetables.
4. Once the pumpkin is ready, add half of it to the fried veg, leaving the rest to one side. Bring the stock back to the boil for 2 minutes then remove the pan from the heat. Add half of the fresh coriander and blend carefully either with a stick blender or food processor.
5. Adjust the seasoning then add the remaining roasted pumpkin and coriander. Serve with a spoon of coconut yoghurt.
Top tip: Roast a couple of extra portions of pumpkin ready to add to a salad later in the week. Leaving the skin on the pumpkin is a great way to add fibrous carbohydrate to a meal.
Nutrition: Approximately 250 kcals per portion.
Okra, roasted tomato & buckwheat noodle bowl with miso ginger broth
Image: Supplied. Beauty Chef The Gut Guide.Source:BodyAndSoul
Serves 4
Ingredients
- 250g cherry tomatoes, halved
- 250g 100% buckwheat noodles
- 2 tbsp dried instant wakame flakes
- 1L (4 cups) vegetarian broth
- 250ml (1 cup) water
- 2 tbsp ginger, peeled and very thinly sliced
- 250g soft (not silken) tofu, cut into bite-sized pieces
- 200g okra, halved lengthways
- 60g (1/4 cup) shiro (white) miso paste
- 1 tbsp tamari
- 1 tsp black sesame seeds, toasted
- 1 tsp white sesame seeds, toasted
- Togorashi, for sprinkling, to serve
Method
1. Preheat the oven to 200oC.
2. Arrange the tomatoes cut-side down on a small baking tray. Roast for 10 minutes, or until the skins begin to blister and the tomatoes are soft, but are still holding their shape. Set aside.
3. Bring a medium saucepan of water to the boil. Cook the buckwheat noodles, referring to the packet instructions until al dente. Drain, cool and set aside.
4. To prepare the miso ginger broth, combine the broth, water and ginger in a medium saucepan over a medium heat and bring to the boil. Decrease the heat and simmer for 2-3 minutes until the okra is tender but still has a slight bite.
5. In a small bowl, blend the miso and tamari with approximately 125ml (1/2 cup) of broth.
6. Pour the mix into the miso ginger broth, gently stirring to combine.
7. To serve, divide the noodles between deep serving bowls. Top with okra, tofu, roasted tomato and wakame. Pour over the ginger broth and sprinkle with sesame seeds and togorashi.
Chai-roasted pumpkin soup with honey walnuts
Image: SuppliedSource:BodyAndSoul
Serves 2
Ingredients
- 1kg pumpkin, chopped coarsely
- 1/2 teaspoon ground cardamom
- 1/4 teaspoon ground cinnamon
- 1/2 teaspoon cracked black pepper
- olive oil spray
- 1/4 cup (25g) walnuts
- 1 teaspoon honey
- 2 teaspoons rice bran oil
- 1 small onion (80g), chopped coarsely
- 2 cloves garlic, sliced
- 3/4 cup (180ml) vegetable stock
- 1 3/4 cups (430ml) water
- ⅓ cup (95g) low-fat Greek-style yoghurt
- 2 tablespoons coarsely chopped
- fresh coriander
Method
1. Preheat oven to 200C. Line a large oven tray with baking paper.
2. Place pumpkin on the tray in a single layer. Sprinkle with cardamom, cinnamon and pepper, then spray with oil.
3. Roast for 25 minutes or until tender.
4. Meanwhile, line a small oven tray with baking paper. Place nuts on tray; drizzle with honey. Roast for 5 minutes or until golden. Cool.
5. Heat rice bran oil in a large saucepan over medium heat. Cook onion and garlic, stirring, for 5 minutes or until softened.
6. Add pumpkin, stock and the water to the pan; bring to the boil. Remove from heat; cool for 10 minutes.
7. Blend or process pumpkin mixture until smooth. Return pan to heat and stir until hot.
8. To serve, drizzle soup with yoghurt; sprinkle with honey nuts and coriander.
Nutritional information:
- Calories: 392
- Protein: 10.3g
- Carbohydrates: 41.6g
- Fats: 18.5g
Tomato and split pea sweet potato soup
Picture: Supplied. Brown Paper Bag Nutrition.Source:BodyAndSoul
Ingredients
- 1 cup red split peas
- 1 tablespoon coconut oil
- 1 brown onion, peeled and roughly chopped
- 3 cloves garlic, peeled and sliced
- 2 teaspoons ground turmeric
- 2x 400g tin organic chopped tomatoes
- 500g sweet potato, peeled and roughly chopped
- 4 cups vegetable stock or broth
- Sea salt and black pepper
- To serve: fresh herbs, nuts, coconut yoghurt
Method
1.Soak split peas in water overnight if time allows, or simply whilst prepping your ingredients.
2. Heat a large saucepan on medium heat, add coconut oil, onion and garlic and sauce for 4 minutes.
3. Drain split peas and rinse well. Add split peas, turmeric, tomatoes, sweet potato and stock, bring to the boil then reduce heat to a simmer for 35 minutes.
4. At this stage you can enjoy soup as is or blitz briefly with a blender or food processor for a smoother consistency.
One-pan Moroccan lamb harira soup
Picture: Supplied. Marley Spoon.Source:BodyAndSoul
Serves 2
Ingredients
- Small red onion
- 140g Celery
- Moroccan chicken spice blend (1g turmeric, 2g cumin, 1g and ginger, 1g ground cinnamon)
- Small bunch of parsley
- Small bunch of coriander
- 400g can diced tomatoes
- 2 chicken stock cubes
- 400g can of lentils
- 2 x lemons
- 1 tbsp olive oil
- Sea salt and pepper
- 1L (4 cups) boiling water
Method
1. Prepare ingredients. Trim excess fat from meat and cut meat into 2-3cm cubes. Coarsely grate or finely chop the onion. Quarter celery lengthwise, then slice into 1cm pieces. Combine stock with boiling water, stirring to dissolve.
2. Start soup. Heat oil in a large saucepan over medium-high heat and cook onion and celery for 5 mins until softened. Add the spice blend and cook, stirring regularly for 1 min or until fragrant. Add the lamb and cook for 2 mins, stirring with a wooden spoon to scrape up any bits stuck to the base of the pan.
3. Add stock. Add the stock, scrape the base of the pan again, then add the tomatoes and bring to a simmer. Cover, reduce heat to low and simmer for 30 mins.
4. Add lentils. After 30 mins, add the lentils and simmer for a further 20 mins.
5. Add chickpeas. Meanwhile, drain and rinse the chickpeas. Add the chickpeas and cook for a further 10 mins or until meat and lentils are tender.
6. Get ready to serve. Meanwhile, finely chop the parsley and coriander leaves and stems. Cut lemon into wedges. Stir in 3/4 of the coriander and parsley and season to taste with salt. Serve with remaining parsley and coriander scattered over and lemon wedges.
Gwyneth Paltrow’s miso soup
Photo: GoopSource:BodyAndSoul
Serves 2
Ingredients
- 4 cups Dashi
- 3 tablespoons white miso paste
- 1 cup watercress leaves
- 1 small zucchini, cut in half and thinly sliced into half moons
- 4 shiitake mushrooms, stemmed and thinly sliced
- 16 snow peas
- 2 tablespoons thinly sliced scallions, optional
Method
1. Heat the dashi in a small saucepan over medium heat, being careful not to let it boil.
2. Place the miso paste in a small bowl and add about 1 tablespoon of the hot dashi from the saucepan, stirring to dissolve the miso in the hot broth.
3. Add the miso and dashi mix back to the saucepan along with the watercress, zucchini, mushrooms, and snow peas. Simmer gently for 1 minute, or until the veggies are just tender.
4. Serve hot, topped with sliced scallions if desired.
Roasted beetroot soup
Beetroot soup.Source:BodyAndSoul
Makes 3.3L and serves 10
Ingredients
- 800 grams beetroot, peeled, roughly chopped
- 400 grams onions, chopped
- 100 grams leek, chopped
- 20 grams celery, chopped
- 300 grams carrots, chopped
- Sea salt and pepper
- 2L chicken or vegetable stock
- 2 tbsp creamed horseradish or to your taste
- ½ cup cashews
- 6 cloves roasted garlic
- ½ tsp finely chopped dill, plus extra sprigs to garnish
Method
1. Preheat oven to 180oC.
2. Place beetroot, onions, leek, celery and carrot into a baking tray and sprinkle with salt and pepper. Cover with a piece of baking paper and a piece of foil and bake for 30 minutes or until tender.
3. Place vegetables into a stock pot or large saucepan and add ½ litre of the stock. Bring to the boil then add the horseradish, cashews, garlic and the remaining stock. Return to the boil, then reduce heat to a simmer and simmer, covered for 30 minutes. Add dill and remove from heat.
4. Allow to cool before blending until soup is silky smooth. Gently reheat and serve garnished with sprigs of dill. This soup can also be served cold.
Celeriac, watercress, pea and ham hock soup
Celeriac, watercress, pea and ham hock soup.Source:BodyAndSoul
Serves 4-6
Ingredients
- 1 tablespoon extra-virgin olive oil
- 1 onion, chopped
- 2 cloves garlic, sliced
- 1kg celeriac, peeled and chopped
- 6 cups (900g) frozen peas
- 2 cups (30g) watercress sprigs
- ½ cup (140g) natural Greek-style (thick) yoghurt
- micro (baby) mint leaves and black chia seeds, to serve
- ham hock stock
- 1.5kg ham hock
- 1 onion, peeled and quartered
- 3 bay leaves
- 8 sprigs thyme
- 1 bulb garlic, halved
- 6 litres cold water
Method
1. To make the stock, place the hock, onion, bay leaves, thyme, garlic and water in a large saucepan over high heat and bring to the boil (ensure there is enough water to cover the hock). Reduce heat to medium and cook for 1 hour–1 hour 15 minutes or until the ham is tender. Remove the hock and set aside to cool slightly. Using 2 forks, shred the meat and set aside, discarding bone and skin. Strain the stock and set aside.
2. Heat the oil in a large saucepan over high heat. Add the onion and garlic and cook for 3–4 minutes or until softened. Add the celeriac and 1.5 litres of the reserved stock and bring to the boil. Cook for 12–15 minutes or until the celeriac is tender. Add the peas and cook for 1 minute or until soft. Remove from the heat and add the watercress and yoghurt. Using a hand-held stick blender, blend until smooth. Divide the soup between bowls and top with the reserved shredded ham and mint leaves. Sprinkle with chia seeds to serve. Serves 4–6.
Tip: Any remaining stock can be kept frozen in an airtight container for up to six months.
Super green soup with cashew cream
A super green soup.Source:BodyAndSoul
Serves 4
Ingredients
- Olive oil
- 1 onion, chopped
- 1 head broccoli, cut into florets
- 3 handfuls fresh or frozen peas
- 700ml vegetable or chicken stock
- 1 small bag baby spinach
- 1 green chili, chopped, to sprinkle
- 150g raw cashews
- 1 garlic clove
- Zest of 1 lemon
- A small handful of chopped parsley to serve
Method
1. A few hours before making this soup, prepare the cashew cream. Put the cashews into a bowl, pour over 300ml hot water and leave to soak for at least 2 hours.
2. Once the cashews are tender, drain and place into a food processor, along with 300ml fresh water, the garlic and lemon zest.
3. Blitz until completely smooth and creamy. Set aside.
4. Heat 1 tbsp of olive oil in a large saucepan, and sweat the onion until translucent.
5. Add the broccoli and peas to the pan, cook for 5 minutes, then add the stock – the vegetables should be just covered (you may need a little extra water).
6. Bring to the boil, then simmer until the broccoli is tender, roughly 4 minutes. Don’t overcook the vegetables or they will turn a dull green.
7. Using a stick blender, start blending the soup, adding a handful of spinach at a time – the spinach will cook as it’s mixed into the soup.
8. Blend until the soup is smooth and thick, then stir through half the cashew cream.
9. Serve with a swirl of cashew cream on top and scatter over some parsley and chili.
Simple Vietnamese beef noodle soup
A twist on the traditional Vietnamese beef noodle soup dish.Source:BodyAndSoul
Serves 4
Preparation time: 15 minutes
Cooking time: 25 minutes
Ingredients
- 200g dried rice noodles, soaked in hot water until soft
- 250g bean sprouts
- 1.5 litres beef consommé
- 1 cinnamon stick
- 3 star anise
- 1x 50g bulb ginger, peeled and thinly sliced
- 2 tablespoons fish sauce
- 1 tablespoon sugar
- 4 Asian shallots or French eschallots, peeled and sliced
- 500g sirloin, to cut this into paper thin slices, Shabu Shabu style, ask your butcher to do this the day before you need it***
- 2 bunches baby bok choy (300g), roughly chopped
- 150g shimeji mushrooms, torn into bite size pieces
- 1 lemon, quartered to serve
- Coriander leaves to serve
- Cracked black pepper, to serve
Method
1. Put the dried rice noodles into a large bowl, cover with boiling water and allow to stand for 20 minutes or until just soft, drain well. The hot broth will soften them when it is poured over at the end.
2. Meanwhile, put the consommé into a large pan with 2 cups (500ml) water, add the cinnamon, star anise, ginger, fish sauce and sugar and bring to boil, reduce heat and simmer uncovered for 20 minutes. Strain and return the broth to the pan, discard the spices.
3. Put the soup back onto the heat and bring to boil. Add the shallots and thinly sliced beef, mushrooms and bok choy to the broth and simmer for 5 minutes or until the beef is just cooked.
4. Divide the noodles and sprouts between four large soup bowls, top with the boiling soup broth. Finish with some extra bean sprouts a squeeze of lemon, coriander leaves and cracked black pepper.
Healing turmeric and ginger broth
Recipe Healing Turmeric and ginger brothSource:BodyAndSoul
Serves 4
Ingredients
- 2 - 3 zucchini spiralized
- 1 red onion finely diced
- 2 garlic cloves finely diced
- 2 thumb sized pieces ginger grated
- 800g tinned chick peas reduced salt
- 1 cup split red lentils raw
- 1 small bag spinach
- 1.5 litres vegetable stock (low salt)
- 1 bunch coriander
- 3 tsp turmeric powder
- 2 tsp cumin powder
- olive oil
- salt and pepper
Method
1. Add a little olive oil to a deep pan then fry the onion, garlic and ginger over a medium heat for 2-3 minutes, stirring continuously, then season with salt and pepper.
2. Add the spices and cook for another 2 minutes taking care not to burn the spices.
3. Rise the lentils under the tap to remove any debris then add to the pan.
4. Boil the vegetable stock in a separate pan then add to the spices and bring back to the boil, then reduce the heat to a simmer. The lentils will only take about 7-8 minutes.
5. Whilst the lentils are cooking, start spiralizing the zucchini into ribbons or noodles and place into a bowl of water.
6. Once the lentils are about 1 minute from being cooked, add the chick peas then roughly chop the coriander and add to the pan along with the spinach leaves.
7. Remove the pan from the heat once the lentils are soft but still have their shape.
8. Serve each portion in a bowl and add the zucchini ribbons or noodles right at the last minute. The residual heat from the broth will cook the zucchini whilst still maintaining a nice crunch.
9. Drizzle with olive oil and sprinkle extra coriander leaves.
Paleo lemongrass pumpkin soup
Lemongrass pumpkin soup.Source:BodyAndSoul
Serves 2
Ingredients
- 1 brown onion, diced
- 1 lemongrass stalk, cut in thirds
- 1 long red chili, diced and deseeded
- 2 tbsp diced fresh coriander (cilantro) stalks
- 2cm fresh galangal piece
- 2cm (3/4 in.) turmeric piece
- 4 kaffir lime leaves, optional
- 2 tsp coconut oil
- 3 cups peeled and cubed pumpkin
- 1 large garlic clove, diced
- 2 tbsp fish sauce
- 1 litre vegetable stock
- Peel from half of fresh lime
- 1/2 cup coconut cream (100ml), plus extra to serve
- 2 tbsp lime juice
- Coriander leaves to serve
Method
1. Sauté onion, lemongrass, chili, coriander stalks, galangal, turmeric and kaffir lime leaves in coconut oil, on medium heat, for 2–3 minutes. Add pumpkin, garlic, vegetable stock, lime peel, fish sauce and vegetable stock and bring to boil. Turn the heat down and simmer for 15 minutes, until pumpkin is soft when poked with a knife.
2. Remove turmeric, galangal, lime peel and lemongrass from the soup and transfer the rest to a food processor or a blender. Purée until smooth, then add coconut cream and lime juice. Whiz a couple more times to incorporate. Serve with a ripple of coconut cream and fresh coriander leaves on top.
Tip: It's easy to substitute in this recipe: 2/3 tsp turmeric powder and 2/3 tsp galangal powder can be used instead of fresh roots. Kent or butternut pumpkin can be used; sweet potato and carrots would also work well. Coconut milk can be used instead of coconut cream but put the tin/jar in the fridge for an hour or so to thicken the top half of the liquid.
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