DETOX Diet | RECIPES Soups

Notes: Moong Bean Soup Method: 4. In a small separate pot, heat 9. Allow the moong beans with 1. Wash and soak the moong beans the ghee on medium heat spices to come to a boil. Let Serves 4 in 2 cups of water for 1 hour. for 1 minute. it boil for 5-10 mins. (The Using hot water will speed the moong should have a soup-like Ingredients: 5. Add the cumin seeds and cooking process. consistency. Add more water if • 1 cup moong beans green chilies, once the seeds need be) start to crackle, add the asafetida • 2 tablespoons ghee 2. Remove the water from the powder, curry leaves, cloves 10. Garnish with fresh coriander. • ½ teaspoon hing (asafetida) soaked moong beans, add 2 and cinnamon and mix with • 1-2 fresh green chilies finely cups of fresh water, and boil the a spoon. Benefits of Mung Bean Soup chopped (Optional) moong beans on medium heat until the water starts boiling. Mung bean is used in Ayurveda • 1 teaspoon cumin seeds 6. Add this spice mixture to the to balance all three doshas and • 2 teaspoons coriander powder cooked moong beans. 3. Once the water is boiling, eliminate toxins. Spices are used • ½ teaspoon turmeric powder reduce the heat to low, cover the 7. Keep the moong beans and medicinally to create a delicious • 1cm piece of cinnamon bark or pot with a lid, and let the moong spiced mixture on low heat. and nourishing soup. When eaten ½ tsp cinnamon powder beans cook for 20-30 minutes, daily over a period of time, it will • 2-3 cloves or ½ tsp clove until they are soft. (During this 8. Add the coriander powder, have a powerful detoxifying effect powder time, keep checking the pot turmeric, salt, lemon juice, that is quite remarkable. • 8-10 curry leaves finely chopped to see if there is enough water grated ginger and jaggery. – you may need to top up the • 1 tablespoon grated fresh ginger water levels once or twice). If • 1 tablespoon lemon juice you have a pressure cooker this • ½ tablespoon jaggery or step is quicker. rapadura sugar • 1 ½ teaspoons salt (add more according to taste) Note: The end result should be moong beans that are soft and • 1 handful of fresh, chopped tender, easily crushed between your fingers. coriander

Regain your health so you can live your best life. DETOX Diet | RECIPES Soups

Notes: Roasted Carrot, Method: Pumpkin Soup 4. Add the lid and cook on a low-medium heat for 10-15 Preheat oven to 200C/400F. Fennel + Lemon Soup with Gluten-free Bread mins, stirring occasionally. If Combine all the ingredients, Serves 3-4 Serves 4 as a main dish the Mixture is starting to stick to except the vegetable stock, on a the pan, add the salt as this will large deep roasting tray. Mix well help draw moisture out of the Ingredients: to evenly coat everything in oil/ Ingredients: pumpkin. • 1 kg carrots (approx. 5 large zest/fennel seeds. Roast for 30-35 • 2 tbsp ghee/safflower/rice bran carrots), peeled and roughly minutes, turning every 10 minutes • 1 brown onion, finely chopped 5. Next, add 5 cups of boiling chopped or so to prevent burning. When • 1smallpumpkin/½ a big water (or enough to cover the pumpkins). Bring to the boil and • 1 medium orange sweet potato/ the carrot and sweet potato are pumpkin cut into 2-3 cm cubes simmer half covered for 5-10 soft, remove from the oven and • 5 cups boiling water kumara (approx 250g), peeled mins or until the pumpkin is transfer to a blender along with and roughly chopped • Salt & pepper to taste disintegrating. • 1 onion, peeled and sliced into the vegetable stock. Blend on high • 1 tsp fresh ginger, finely 8 wedges until smooth. Taste and adjust chopped 6. Turn off the heat and, using • 4 cloves garlic, peeled seasoning. Reheat gently in a large • 1 tsp ground cinnamon a stick blender, puree into a saucepan over low-medium heat. smooth mixture. If you’d like it • 2 teaspoons fennel seeds • 1 tsp salt • A handful or two of fresh parsley thicker, reduce until the desired • The finely grated zest of 1 lemon If you prefer a thinner soup or coriander, roughlychopped result is achieved. If you want it • 2 tablespoons olive oil simply add more stock, or a touch thinner, add a little more water. • Sea salt and freshly ground of water. Method: 7. When done, add parsley or black pepper 1. Heat the oil in a large pan over coriander, salt and pepper to • 1 litre (4 cups) vegetable stock, medium heat. taste. preferably homemade. 2. Add the onion and cook until OPTIONAL: for a different taste, soft and slightly golden then add consider roasting the pumpkin, the ginger and sauté for 20 secs. drizzled in olive oil, in a hot oven for 15-20 mins. It will give the 3. Add the cinnamon and stir, soup a delicious ‘roasty’ taste. then the pumpkin and stir again briefly.

Regain your health so you can live your best life. DETOX Diet | RECIPES Soups

Notes: Spinach and Mung Method: Broccoli & Note: If you have a pressure Bean Soup 1. Wash soak and cook the Almond Soup moong beans in a pot until cooker then you can simply Serves 4 as a side tender. (See Moong Bean Soup add the raw mung beans Ingredients: steps 1-3 on exact cooking to the spicy broth mixture • 50g (1/2 cup) ground almonds Ingredients: process). (minus the fresh coriander • 900ml vegetable stock • 1/3 cup mung beans, washed, leaves- add that after it’s • 675g broccoli 2. Heat the ghee in a large pan soaked and boiled until tender, cooked) at step three, and add the cumin seeds and • Himalayan salt and black then drained pressure-cook and blend asafoetida. pepper to taste • 2 cups fresh spinach, chopped once cooled. • 2 tbsp ghee 3. Add the garlic and fry until Method: aromatic. Add the turmeric, • 1 tsp cumin seeds 1. Cut broccoli into small florets coriander seed and fennel seed • ¼ tsp asafoetida (optional) and place in saucepan. • 4 cloves garlic, minced powder and water. Bring to the boil. • 1 tsp fennel seed powder 2. Add stock and bring to the boil. • ½ tsp turmeric powder 4. Add the mung beans, spinach, Simmer for 6 – 7 minutes • 1 tsp coriander seed powder salt and lemon juice and allow until tender. • 2 ½ cups water to boil for three to four minutes. 3. Add the ground almonds • ¼ cup chopped fresh coriander Add the chopped coriander. and blend with a hand held • Salt to taste 5. Blend until roughly pureed. blender stick or food processor • Juice of ½ a large lemon until smooth. (around 4 tbsp) 6. Return to the pan and bring to a low simmer. Remove from the 4. Add salt and pepper to taste. heat and check the seasoning. Garnish with more chopped 5. Pour into serving bowls and coriander if you like. serve immediately

Regain your health so you can live your best life. DETOX Diet | RECIPES Soups

Notes: Asparagus, Fennel & Method: Roasted Carrot and Method: Spinach Soup 1. Trim the tough end off the Fennel Soup 1. Preheat oven to 200C/400F. asparagus. Cut in diagonal Combine all the ingredients, Ingredients: pieces, 1/2 inch / 1 cm thick. Ingredients: except the vegetable stock, on a large deep roasting tray. • 450 g green asparagus 2. Heat ghee in a large saucepan. • 1 kg carrots (approx. 5 large • 2 tbsp. ghee carrots), peeled and roughly 2. Mix well to evenly coat 3. Finely chop onion, garlic and • 6 thin spring onions or chopped everything in oil/zest/fennel fennel and add to the the pan 1 yellow onion • 1 medium orange sweet potato/ seeds. and sauté for about 5 minutes or • 2 cloves garlic kumara (approx 250g), peeled until soft. 3. Roast for 30-35 minutes, turning • 1 small fennel bulb (or 1/2 large) and roughly chopped every 10 minutes or so to 4. Add the asparagus, stir around • 1 large handful spinach • 1 onion, peeled and sliced into prevent burning. • 2 cups water or vegetable stock and let fry on low/medium heat 8 wedges • 1 tbsp. apple cider vinegar for a minute, then add spinach, • 4 cloves garlic, peeled 4. When the carrot and sweet water/stock, apple cider vinegar potato are soft, remove from the or lemon • 2 teaspoons fennel seeds and season with salt and pepper. oven and transfer to a blender • Salt & black pepper • The finely grated zest of 1 lemon along with the vegetable stock. • ½ cup dry roasted pepita seeds 5. Bring to a boil and let simmer • 2 tablespoons olive oil • 1 bunch flat leaf parsley for 10-15 minutes. • Sea salt and freshly ground 5. lend on high until smooth. Taste and adjust seasoning. • 1 tbsp. olive oil 6. Carefully pour the soup into a black pepper blender or use a hand blender to • 1 litre (4 cups) vegetable stock, 6. Reheat gently in a large mix until smooth. preferably homemade saucepan over low-medium heat. 7. Taste the soup, add more water or salt and pepper if needed. 7. If you prefer a thinner soup simply add more stock, or a 8. Top with toasted pepita seeds, touch of water. flat leaf parsley and olive oil Adapted from My Darling Lemon Adapted from Green Kitchen Thyme by Emma Galloway Stories by David, Luise and Elsa.

Regain your health so you can live your best life. DETOX Diet | RECIPES Soups

Notes: Hearty buckwheat Method: Any leftovers will happily store in the fridge, but you might find you’ll + Kale Soup 1. Heat olive oil in a large saucepan over medium-high need to add a touch of extra stock/ Ingredients: heat, add onion and cook, water when you re-heat it, and add a touch more soy sauce too. • 1 tablespoon extra virgin stirring often for 2-3 minutes or olive oil until tender and golden. Adapted from My Darling Lemon • 1/2 onion, finely diced 2. Add garlic, thyme, bay leaf, Thyme by Emma Galloway. • 1 clove garlic, finely chopped carrot and celery and continue • 1 teaspoon finely chopped to cook for a further 5 minutes or thyme until the vegetables are tender. • 1 bay leaf, fresh or dried 3. Add buckwheat and stir well. • 1 carrot, finely diced Pour over 4 cups (1 litre) • 1 stalk celery, finely diced vegetable stock, season with a • 1/2 cup raw hulled buckwheat good pinch sea salt and a few (groats) grinds of black pepper. Bring • 4-5 cups (1-1.25 litres) vegetable to the boil, then reduce to a stock, preferably homemade simmer and cook for 15-20 • A large handful of kale, stems minutes, stirring occasionally removed + leaves roughly until the buckwheat is tender. chopped (can use silverbeet 4. Add chopped kale and cook for (chard) as a substitute also) a further 5 minutes, adding an • Gluten-free soy sauce or tamari, extra cup of stock or water if to taste needed, season with soy sauce/ tamari to taste.

Regain your health so you can live your best life.