Soups are so nutritious, warming, filling and easy to make. Getting in the habit of cooking a large batch up weekly, which doesn't take long at all, can really help you eat well over the week. Here's some examples of different soups to give you a bit of inspiration. Measurements are just a rough guide xx
Butternut Squash Soup
1 tbsp olive oil
1 large onion, chopped
1 garlic clove chopped
1kg butternut squash, peeled, deseeded and chopped
500ml vegetable stock, plus a little extra if necessary
1 tsp chopped sage
olive oil/coconut oil for frying
1. Heat the oil in a large pan, add the onion and fry for 5 mins. Add the garlic and squash, and cook for 5 mins more.
2. Pour in the stock, stir in the chopped sage, then cover and simmer for 20 mins until the squash is tender.
3. Blitz with a hand blender or in a food processor until completely smooth. Allow to cool in the pan, then chill until ready to serve.
4. Will keep for 2 days or freeze for 3 months.
2 cloves garlic
2 sticks of celery
1 tin of white beans
large stem of broccoli
seasoning if required
Fresh cream (optional)
1. Heat the pan, add the oil and cook onion, garlic and celery for 5 mins
2. Add broccoli, boullion, water to cover.
3. Add white beans and simmer for 20 mins
4. Blend to desired consistency
5. season if required
6. serve with a drizzle of fresh cream (optional)
Red Lentil and Vegetable Soup
1 onion finely chopped
2 tsp olive oil
3 garlic cloves, crushed
2 stalks of celery, diced
1/2 Savoy cabbage, finely sliced
2 carrots, diced
170 gms red lentils, washed
2 litres of vegetable stock
1. Heat the oil in a medium pan, add the onion garlic, carrots and celery and fry 5-10 minutes.
2. Pour in the stock and then cover the pan and cook over a medium heat for 10 mins
3. Add the cabbage to the pan and simmer for another 5 minutes until the lentils and cabbage are tender.
Lentil, Tomato and Spinach Soup
1 tsp olive oil
1 white onion
2 cloves of garlic
2 sticks of celery
1 small bunch of fresh coriander
1 tsp turmeric
1 tsp ground cumin
2 medium (about 450g) sweet potatoes
6 large vine tomatoes, (about 300g), roughly chopped
320g red lentils
1 litre vegetable stock
4 tbsp natural or Greek yoghurt
1. Place a large pan on a medium heat, along with a little oil. Peel the onion and garlic, then roughly chop with the celery and add to the pan.
2. Finely chop the coriander stalks and throw them in too, cook for 8-10 minutes,
3. Add the spices and cook for another 2-3 minutes
4. Roughly chop the potatoes and the tomatoes. Add both to the pan, along with the lentils and vegetable stock.
5. Bring to the boil and then simmer for 25-30 mins, until the potatoes are soft and the soup has thickened.
6. Stir through the spinach and season with salt and pepper.
7. Serve up into bowls with a dollop of natural or Greek yoghurt, top with the picked coriander leaves
(Recipe adapted from Jamie Oliver Website)
1 tin of cannellini beans
750ml vegetable/chicken stock
Red Lentil, Chilli and Chickpea soup
2 tsp of cumin
Large pinch of chilli flakes
1 tbsp of olive oil
1 red onion chopped 140 gms red split lentils
850ml vegetable stock
1 can whole/chopped tomatoes
½ can chickpeas, rinsed and drained
To serve: chopped coriander, Greek Yogurt
1. Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 min.
2. Add the oil and onion, and cook for 5 mins.
3. Stir in the lentils, stock and tomatoes, then bring to the boil. Simmer for 15 mins until the lentils have softened.
4. Blitz the soup with a stick blender or in a food processor until it is a rough purée, pour back into the pan and add the chickpeas. Heat gently, season well and stir in the coriander. Finish with yogurt and coriander leaves.