4 Superfood Soups to Cook this Winter11/11/2016
As the cold weather creeps in and evenings start to get darker, it is important that we give our bodies some extra warmth, comfort and nourishment to fight off those pesky colds and flus. Filled with fresh and healthy ingredients, soup can be a great way to get an extra dose of nutrients into your diet. Mix in some superfoods like kale, beetroot or lentils to turn your bowl into a robust blend of essential vitamins and nutrients that will help strengthen your immune system and improve your overall health.
Here at VOYA HQ we have gathered some of our favourite soup recipes from well known chefs & food writers that can be cooked in bulk, popped in the freezer and organised for the week!
1. Tomato & Roasted Pepper Soup
- 1 onion – peeled & chopped
- 4 tbsps olive oil
- 1 garlic clove, peeled & finely chopped
- 750ml veg or chicken stock
- 400g tomatoes (canned or fresh)
- Sprig thyme
- 1 tsp tomato puree
- Pinch ground cinnamon
- 2 red peppers, roasted and roughly chopped
- 1tsp lime (or lemon) juice
- The secret of this recipe is in the roasted peppers. Turn oven up to 200C, deseed peppers and put them in to oven to roast.This brings out their natural sweetness which gives this soup its extra depth of flavour.
- Saute the onion in the olive oil for about 10 mins, until translucent. Add the garlic and cook for 1 min.
- Then add the stock, tomatoes, thyme, tomato puree, cinnamon and simmer for 20 mins.
- Stir in the roasted peppers and then puree the soup in a blender.
- Reheat gently, add the juice to taste and check seasoning.
2. Sweet Potatoe & Harissa Soup
This soup is my personal favourite as it’s very quick and easy to make and most importantly it tastes delicious.
- 1 Tbsp olive oil
- 1/2 white onion, diced
- 2 cloves garlic, minced
- 2 full sweet potatoes, roasted
- 3 cups water or stock
- 1 tsp to 1 Tbsp. harissa (depending on the type, the spiciness will vary. Start small and use your best judgement!)
- Salt and pepper
- Bake sweet potatoes at 200C for approximately 20 minutes in the oven until fork-tender. Sprinkle vegetable oil and salt over potatoes before roasting.
- In a saucepan, heat the olive oil on medium and saute the onions and garlic together until softened. Add in the sweet potatoes and stir to combime. If potatoes are cold, make sure to warm to the temperature of the other ingredients before continuing.
- Add the stock to the pan and bring everything to a boil for 2 minutes. Remove from the heat and very carefully blend until smooth using an immersion blender or a regular blender. The liquid will be VERY HOT, so be sure you are using a large enough pan and practice caution.
- When the soup is smooth, stir in the harissa and salt and pepper to taste. Garnish with Greek yogurt, sour cream or whatever you like!
3. Beetroot & Carrot Soup
- 500g raw beetroot
- 2 carrots
- 200g potatoes
- ½ tbsp olive oil
- 1 white onion
- 2 garlic cloves, crushed
- 1 litre vegetable stock
- 1 tbsp tomato puree
- 2 bay leaves
- ½ tsp thyme
- salt and pepper to taste
- 2 tbsp creme fraiche
- 80g feta cheese
- 1 tbsp parsley
- Trim, peel and chop the beetroot, carrots and potatoes into similar size chunks.
- Heat the olive oil in a large saucepan. Add the onion and fry gently for 2-3 minutes. Add the garlic and fry for another minute before adding the diced beetroot, carrots and potatoes. Fry for 3 minutes, stirring regularly.
- Add the stock, tomato puree, bay leaves and thyme. Bring to the boil then reduce to a simmer for 20 minutes or until the vegetables have cooked through.
- Blend the soup until smooth. Divide into 4 bowls and top with creme fraiche, feta and parsley.
4. Pumpkin Dahl Soup
- 250g red lentils
- I small pumpkin (400g – 600g) peeled and diced
- Thumb sized piece ginger – grated
- 3 cloves of garlic
- 1 small hot green chilli
- 1 tsp turmeric
- 1 tsp salt
- Juice of Lemon
- 1 tbsp ghee or coconut oil
- 1.5 tsp mustard seeds
- 1 tsp cumin seeds
- 2 red onions, peeled and finely sliced
- ½ tsp salt
- large bunch of coriander, (50g), including stalks, all finely chopped
- Wash the lentils in a colander until the water runs clear, then place into a large saucepan with the diced pumpkin. Cover with 1.8L of water, or enough to cover the lentils plus an extra 6cm.
- Bring to the boil, skimming off any scum from the top. Lower the heat, then add the ginger, garlic, whole chili, turmeric and salt, simmer for 25-30 minutes, until the pumpkin is breaking up and the lentils are soft.
- Whilst the dhal is cooking, heat the ghee or coconut oil in a heavy bottom frying pan. Add the mustard and cumin seeds, cooking for a minute or so, until they begin to pop. Add the turmeric, onion slices and salt, turn down the heat, and gently cook the onions for 12-15 minutes, until they are dark and caramelized. Removed from the heat.
- Once your dhal mix is cooked, find and remove the whole chili. Add the lemon juice.
- If it is looking a bit too thick for your liking, add a splash more water. Taste for seasoning. I sometimes also give it a quick whisk to get it really creamy.
- To serve, stir most of the caramelized onions and chopped coriander through the dhal, saving a little back to garnish the top with. Enjoy!
Sometimes soup can be a laborious task to make a few times a week with clean up and chopping everything else that’s required.
In the below video The Happy Pear brothers have a recorded a fun filled and educational video tutorial on how to batch cook vegan soups. Its makes a interesting watch!