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Raw & Superfood Soups Raw & Superfood Soups Adding these flavourful soups to your meal prep plan will infuse your diet—and therefore your body— with a variety of super-nutritious foods. Prep for Success With a little bit of planning, meal prepping homemade soup can save you time and money. Here are a few tips to maximise your meals while Common Thickeners minimising the time you spend in the kitchen. Craving something heartier than your average broth? Play with these ingredients to thicken up all kinds of soups and stews. Prep Batches Cornmeal Silken Tofu Many soups share the same ingredients, so take a look Benefits: Binds broths Benefits: Adds thickness and protein at some of your favourite recipes and do the prep work To Use: Mix equal parts cornmeal and water To Use: Blend tofu until smooth, and all at once. This will cut down on everything from add to hot soup Best In: Mexican soups shopping trips to wasted ingredients. Best In: Cream of vegetable soups Roux Potatoes The Freezer is Your Friend Benefits: Thickens without Once you’ve chopped your soup ingredients, simply clumping Benefits: Add body To Use: Mix equal parts flour and To Use: Mash sweet or russet roast or sauté them, place on a sheet pan in your fat (butter or oil) over heat until potatoes (or use potato flakes), then freezer, and stir every 10-15 minutes until frozen. you reach the desired colour whisk into soup Then, divide into freezer bags and store. When you’re Best In: Soups that need a Best In: Chowders and stews ready to use, pull them out, add stock, and heat thickener and additional flavour everything up. Cauliflower White Beans Benefits: Adds body with fewer Benefits: Thicken while calories than potatoes adding protein and fibre To Use: Blend cooked cauliflower To Use: Purée drained, rinsed until smooth, then add to hot soup beans, then stir into hot soup Best In: Chowders and stews Best In: Hearty soups, like vegetable or minestrone Flavor Enhancements Creating complex flavours is all about layering. Here are six easy ways to add flavour to soup: 01. Roast It Roast or sauté your aromatic 03. ingredients. The sugars will naturally caramelise to help Purée It layer flavours in your recipe. Toss your delicious ingredients 05. into your Vitamix® container, then purée until smooth. You’ll Finish It keep all of the nutrients from 02. the ingredients, and dinner Add the finishing touches by couldn’t be easier. sprinkling some fresh herbs or Brown It a special spice blend on your creation. It can be as spicy Those little brown bits at the (think cayenne and paprika on bottom of your pan will add chili) or as subtle (fresh mint on intense flavour to soup or 04. pea soup) as you like. stock. So the next time you brown meat, deglaze your pan Season It with water, wine, or broth for Add herbs after you’ve put your a boost of flavour. stock in the pot. This ensures 06. the herbs will have sufficient time to enhance flavour but Chill It won’t burn. Be careful when using dried herbs; their flavour Soups can stay hot for a long is more concentrated than time. If you want to chill yours fresh herbs. quickly, give it an ice bath by placing the soup in a metal pot. Set the metal pot in a sink filled with lots of ice and a little water. This will safely chill your soup so it can be served again later. 8 SectionSimply Soups SimplySection Soups 9 Red vs. White Gazpacho While red gazpacho is considered the traditional Romesco Style Tomato Gazpacho recipe, white actually pre- dates it. The white version is a Preparation: 10 minutes classic Spanish peasant soup Processing: Dips + Spreads Program or 1 minute that was eaten in Spain before Yield: 4 servings Christopher Columbus’s time. Red gazpacho was introduced around the same time as the 1 cup (240 ml) water explorer and comes in many forms. Regardless of which 4 (515 g) seasonal tomatoes, quartered recipe you follow, be sure to use 1½ cups (225 g) red bell peppers, roasted fresh, in-season ingredients like 2 slices (55 g) ciabatta bread, sliced ½” thick vine-ripened tomatoes and fire- roasted red bell peppers as well ½ cup (85 g) slivered almonds, roasted as a high-quality olive oil. 1/4 cup (60 ml) olive oil 1 garlic clove, peeled 2 Tablespoons sherry vinegar ½ teaspoon salt 1/8 teaspoon ground black pepper Place all ingredients into the Vitamix container in the order listed and secure lid. Program: Select Dips + Spreads Program. Switch machine to Start and allow machine to complete programmed cycle. Manual: Select Variable 1. Switch machine to Start and quickly increase to its highest speed. Run for 1 minute. 1 Serving (297 g), Amount Per Serving: Calories 300, Total Fat 23g, Saturated Fat 2.5g, Trans Fat 0g, Cholesterol 0mg, Sodium 370mg, Total Carbohydrate 20g, Dietary Fiber 5g, Total Sugars 6g, Protein 6g Chef’s Note Make this miso the way you want. If you don’t want mushrooms or tofu, simply sub out with any Miso Soup assortment of roasted Preparation: 5 minutes vegetables. This versatile broth will go great with any Processing: Hot Soup Program or 7 accompaniment. minutes Yield: 4 servings 4 cups (960 ml) warm water 3 oz (10 g) bonito flakes 4 oz (14 g) kombu (dried kelp), broken into pieces Garnish: 3-4 dried shiitake mushrooms, per serving 2 teaspoons toasted sesame seeds, per serving 1 Tablespoon scallions, chopped, per serving 1/4 cup (50 g) silken tofu, diced, per serving Place water and bonito flakes into the Vitamix container in the order listed and secure lid. Program: Select Hot Soup program. Switch machine to Start and allow machine to complete programmed cycle. Manual: Select Variable 1. Switch machine to Start and quickly increase to its highest speed. Run for 7 minutes or until steam escapes from the lid. Add the kombu to the container and allow to sit with the lid on, for 15 minutes. Strain through a fine mesh sieve or cheesecloth. Pour over garnish in soup bowls. 1 Serving (328 g), Amount Per Serving: Calories 120, Total Fat 7g, Saturated Fat 1g, Trans Fat 0g, Cholesterol 0mg, Sodium 210mg, Total Carbohydrate 7g, Dietary Fiber 3g, Total Sugars 1g, Protein 11g Coconut Red Curry Squash Soup Preparation: 20 minutes / Cook Time: 45 minutes-1 hour Processing: Hot Soup Program or 6-7 minutes / Yield: 5 servings Seed Garnish 2 Tablespoons olive oil 1/4 (10 g) lime, peeled Preparation: 5 minutes / Yield: 8 2 Tablespoons fresh ginger, 1 teaspoon salt servings sliced with skin on 1/8 teaspoon ground black pepper 1 Tablespoon hemp seeds 2 Tablespoons white 3 garlic cloves, crushed 3 cups (750 ml) chicken or sesame seeds 1 Tablespoon sea salt flakes ½ stalk (10 g) lemongrass vegetable stock 2 Tablespoons black 1 Tablespoon chia seeds 2 Tablespoons red curry paste ½ cup (120 ml) cream of coconut sesame seeds 4 cups (515 g) butternut squash, 1 Tablespoon flax seeds diced, skin on Combine all ingredients in a bowl and mix with a spoon. Preheat oven to 200°C. Toss together the olive oil, ginger, garlic, Top Coconut Red Curry Squash Soup with Seed Garnish. lemongrass, curry paste, squash, lime, salt and pepper and place on a 1 Serving (11 g), Amount Per Serving: sheet tray. Roast in preheated oven for 45 minutes to one hour. Place Calories 20, Total Fat 1.5g, Saturated Fat 0g, Trans Fat 0g, Cholesterol 0mg, stock, cream of coconut, and roasted mixture into the Vitamix container Sodium 870mg, Total Carbohydrate 1g, Dietary Fiber 1g, Total Sugars 0g, Protein 1g in the order listed and secure lid. Program: Select Hot Soup program. Switch machine to Start and allow machine to complete programmed cycle. Manual: Select Variable 1. Switch machine to Start and quickly increase to its highest speed. Run for 6-7 minutes or until steam escapes from the lid. Top with Seed Garnish. 1 Serving (306 g), Amount Per Serving: Calories 220, Total Fat 11g, Saturated Fat 5g, Trans Fat 0g, Cholesterol 0mg, Sodium 930mg, Total Carbohydrate 32g, Dietary Fiber 2g, Total Sugars 19g, Protein 2g Chef’s Note Add 1/2 cup (120ml) of coconut milk at the end of the blending cycle to give the soup a richer flavour. If you do not like spicy food, you may leave the chili pepper out of the soup. Thai Ginger Soup with Cashews Preparation: 5 minutes Processing: Hot Soup Program or 6-7 minutes Yield: 4 servings 480 ml (2 cups) water 1 Tablespoon fresh ginger root 100 g (1 ) carrot, halved 1 red chilli pepper 100 g (1 cup) cabbage, chopped 125 g (1 cup) cashews 100 g (1 ) celery stalk, halved 1 Tablespoon fresh coriander 140 g (1 ) red pepper leaves 150 g (1 ) courgette, cubed 1 teaspoon honey, optional 10 g (1 ) spring onion 1 vegetable bouillon cube 15 g (1 ) lime ½ garlic clove Place all ingredients into the Vitamix container in the order listed and secure the lid. Program: Select Hot Soup program. Switch machine to Start and allow machine to complete programmed cycle. Manual: Select Variable 1. Switch machine to Start and quickly increase to its highest speed. Run for 6-7 minutes or until steam escapes from the lid. 1 Serving (311g), Amount Per Serving: Calories 230, Total Fat 15g, Saturated Fat 3g, Trans Fat 0g, Cholesterol 0mg, Sodium 400mg, Total Carbohydrate 21g, Dietary Fiber 4g, Total Sugars 8g, Protein 7g Apple Acorn Squash Soup Preparation: 30 minutes Processing: Hot Soup Program or 6-7 minutes Yield: 2 servings 420 g (3 cups) acorn squash, peeled, seeded, and cut into 1" cubes 1 Tablespoon olive oil, optional 60 g (½ small) small onion, peeled 1 garlic clove, halved 90 g (½ ) apple, havled, seeded ¼ teaspoon dried thyme ⅛ teaspoon salt 480 ml (2 cups) low sodium vegetable stock, stock Steam squash in a steamer or microwave until fork tender.
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