W A R M I N G W I N T E R S O U P S
RED-elEicioNus aEnd RNutGritiouIsSE YOUR LIFE
FROM SALLY PATTISON ~ NUTRITIONIST ~ www.sallypattison.com.au "Let food be thy medicine and medicine be thy food." -Hippocrates
CONGRATULATIONS & WELCOME
You have taken a great step forward So the principles are simple - into the understanding of wholefood use these recipes for inspiration. eating by purchasing this eBook. If there is a garnish or ingredient you don't like - simply omit or This booklet is a part of a series about swap it. wholefoods eating. For example: * the love/hate relationship with Now it is time to see what delicious coriander - simply swap for foods you can look forward to. parsley or chives. * the love/hate relationship with
kale - simply shred some spinach, All recipes are based on eating chard or silverbeet ~ gluten free ~ sugar free But try to give new things a try.
~ vegetarian Soups are a great tummy filler Not because this is the only way to eat, too. So for those of you trying to but because animal protein is easily keep the winter weight at bay, try starting a meal with soup and added to a diet. reducing portion of other foods, oh and skip the bread roll! We could all do with encouragement to include more vegetables in out diet I know the nights I get home late I love a bowl of yummy soup as it and what better way than warming is quick to heat and easier to and filling, nutrition packed soups. digest late in the evening.
Enjoy, Sally x “Good soup is one of the prime ingredients of good living. For soup can do more to lift the spirits and stimulate the appetite than any other one dish.” Louis P. De Gouy, ‘The Soup Book’ (1949)
CONTENTS
Pumpkin, Carrot and Cauliflower with Haloumi and Kale chips
Roasted Tomato with Basil and Polenta chips
FARMER'S MARKET FINDS: GREAT 56 73 FRESH FOODS RIGHT AT YOUR DOOR Zucchini, Lemon and Quinoa with Charred Lemon
Curried Noodle (Laksa) with Coriander and Lime
Vegetable and Bean
Vegetable Dumpling with fresh herbs
Green Soup with Broccoli Croutons
Creamy Vegan Middle Eastern Lentil
African Curried Coconut wholefoods
only
make good
food
Soup is a lot like a family. Each ingredient enhances the others; each batch has its own characteristics; and it needs time to simmer to reach full flavor. recipes
Pump kin, Carrot & Cauliflower with haloumi and kale chips
It is worth the effort to add a simple step to making soup.
By roasting the vegetables first you’ll get all those caramelized bits that carry more and deeper flavours. Pumpkin, Carrot & Cauliflower
with haloumi and kale chips
1 Butternut or 1/2 Jap pumpkin, peeled and roughly chopped. 4 large carrots, trimmed, washed and roughly chopped 1/2 head Cauliflower, leaves trimmed and roughly chopped 1 brown onion, peeled and roughly chopped. 4 cloves garlic 1/2 bunch kale, stalks removed and torn 2 tbsp olive oil 1 litre vegetable stock 1/2 tsp cinnamon 1/2 tsp turmeric powder s + p 180g Halloumi
Simply toss all the vegetables in a little oil then roast in a hot oven until they start to char.
Kale - toss in oil and sprinkle with seasoning. Then place on a tray, trying to not overlap them. Bake until they start to show brown edges.
Place baked vegetables in food processor (or blender) with stock, spices and blend till smooth. Season to taste.
Halloumi - slice into 1 cm thick slices and pan fry or grill till brown on both sides. Chop into smaller squares, like croutons.
Serve soup hot with 'halloumi croutons on top' and kale chips on the side.
recipes Roasted Tomato
with Basil and Polenta wedges
Who can remember having tomato soup out of a can?
This is NOTHING like it! By roasting the tomatoes you really enhance the flavours, the richness. Make sure you choose ripe tomatoes here.
And basil is a marriage with tomatoes.
The polenta fingers make this a real meal. Roasted Tomato
with Basil and Polenta wedges
INGREDIENTS 1kg roma tomatoes, halved 2 tbsp olive oil 4 cloves garlic, peeled 1 medium brown onion, sliced 2 tbsp tomato paste 2 tsp brown sugar 2 cups vegetable liquid stock Fresh basil leaves, to serve S + P
METHOD Preheat oven to 200C fan-forced. Place tomato on a lined baking tray with garlic cloves. Drizzle tomato with half the oil. Season with salt and pepper. Roast for 25- 35 minutes or until tender.
Heat oil in a saucepan. Add onion slices. Cook, stirring occasionally, for 10 minutes, till onions start to change colour. Add tomato paste and sugar. Stir in stock and 1 cup cold water. Cover. Bring to the boil. Reduce heat to low. Add tomato to stock mixture, then half the basil. Carefully blend soup until smooth. Put back in pot to warm through. Serve hot with a sprinkle with torn basil leaves. and hot polenta chips. Polenta Chips
INGREDIENTS
175g instant polenta 2 tsp salt 2 cloves garlic, crushed 1/2 cup (50g) grated parmesan 50g butter 2 tbsp olive oil 10-12 sage (or oregano or basil) leaves
METHOD
Step 1 Grease an 18cm x 26cm slice pan. Place 1 litre water and salt in a saucepan, bring to the boil. Add polenta in a slow, steady stream, then cook over low heat, stirring constantly, for 5 minutes until thick. Remove from heat, stir in garlic, cheese, herbs and the butter. Pour into slice pan, then stand for 30 minutes or until firm.
Step 2 Turn out, then halve lengthways and cut into 12 rectangles. Heat oil in a frypan over high heat. Fry polenta for 2-3 minutes each side until golden. Drain on paper towel. Keep warm. recipes
Zuc chini Lemon Quinoa with Grilled lemon wedges
Such a simple soup that is light and easy to make and a favourite with all the family.
A great way to use up your surplus zucchini which always seem to be ready in the garden at the same time. Zucchini Lemon Quinoa
with Grilled lemon wedges
INGREDIENTS 1 tablespoon olive oil 2 garlic cloves, crushed 1 leek, chopped 1 onion, chopped 2 celery stalk, chopped 750g zucchini, chopped 4 cups chicken or veg stock 1/4 cup lemon thyme, chopped 2 bay leaves 3 cup flat-leaf parsley, chopped 1 lemon, zest 2 tablespoons lemon juice plus 1 lemon cut into wedges
METHOD Heat oil in a saucepan over medium-high heat. Add leek, garlic, and onion. Cook, stirring, for 3 minutes or until soft.
Add celery and zucchini. Cook, stirring, for 5 minutes. Add stock, thyme and bay leaves along with lemon zest. Cover. Simmer, stirring occasionally, over medium-low heat for 20 minutes. Discard bay leaves.
Puree soup. Add parsley, and lemon juice, season. Cook, stirring, over medium heat until warmed through. Serve with charred lemons.
Charred lemons: Simple heat grill plate to high, place lemon down on cut edge and turn once charred. recipes
Curried Noodle with Coriander and Lime
What is not to love about laksa style soup.
Fresh, tangy and zesty.
A soup you make on the spot if you have ready purchased laksa paste. But also adds an amazing depth of flavour if you make your own paste. Curried Noodle (Laksa)
with Coriander and Lime SOUP 1 cup Coconut milk 1 Zucchini, thinly sliced 2 tsp Sugar 1/2 tsp Salt 2 cups Vegetable stock 2-4 tbsp Lime juice
Additionals: 1 cup Rice noodles 1 cup Bean shoots 125g firm or silken Tofu 1/2 Cucumber, sliced Coriander leaves, rinsed Limes, cut into wedges Chopped raw peanuts METHOD: Using the laksa paste from recipe below.
Cook rice noodles as per pkt instructions, set aside. Heat a wok and add a little coconut oil. Add 1/2 the laksa paste and saute for a minute to develop flavour and cook off raw onion.
Now add chopped zucchini and any other vegetable you may want to add - carrot, mushrooms, capsicum. Cook very lightly to keep freshness and crunch.
Add stock and coconut milk with sugar, lime juice and pinch of salt.
Bring to the boil and allow to thicken slightly. Remove from the heat. Taste and season to taste.
In large bowls place a handful of drained noodles, a handful of beanshoots and some sliced tofu. Ladle the soup over the top and then a squeeze of lime juice.
Garnish with fresh chilli slices, cucumber and coriander. Curried Noodle (Laksa)
with Coriander and Lime
Laksa Paste
6 Whole Red Chilli (dried thai chillies, soaked in boiling water for 10 minutes 5 garlic cloves 3cm fresh ginger 4 coriander roots, well rinsed 1 lime, zest and juice 8 raw cashews 1 Thai red chili, fresh 1 tbsp sambal chili paste 2 tbsp olive oil 2 spring onions, roughly chopped Fish sauce, optional
Drain chillies and place in food processor with remaining ingredients.
Process until smooth paste.
Stores in fridge for up to a week. recipes Dumpling Soup with fresh herbs
REASONS TO LOVE VEGETABLE-LOADED DUMPLING SOUP
Cold night + Warm fire + Dumpling soup.
Tender vegetables in the soup make it so easy to enjoy.
The tomato paste, smoked paprika, chili powder, and turmeric not only create a gorgeously colored soup, but the flavors are rich and smoky.
Who can resist fluffy soup dumplings dotted with fresh herbs! Dumpling Soup
Soup:
1/2 medium onion, diced 1 leek, chopped 1 parsnip, peeled and diced 1 carrot, peeled and diced 1 small red bell pepper, diced 2 stalks celery, sliced 4 button mushrooms, chopped 1 cup chopped broccoli stems 1 small sweet potato, diced 1 small fennel, diced 2 cloves garlic, minced 1 tbsp tomato paste 2 tsps smoked paprika 1 tsp chili powder 1/2 tsp ground turmeric 1 tsp salt, plus more to taste 4 cups vegetable broth
For the dumplings:
1 cup plain flour 1/2 tbsp baking powder 1/2 tsp salt 1/2 cup buttermilk 1 tbsp olive oil 2 tsp fresh tarragon leaves (or 1 tsp dried) 2 tsp fresh flat-leaf parsley (or 1 tsp dried) 2 tsp minced chives
Dumpling Soup
METHOD:
SOUP Heat 1 tbsp of oil in a Dutch oven or soup pot over medium until shimming. Add all of the soup vegetables (through the garlic) to the pot. Saute until the veggies are tender, about 12-15 minutes. Scorch the veggies to one side of the pot, and the remaining tablespoon of olive oil the cleared space. Spoon the tomato paste, spices, and salt, over the broth and stir in place to create a fragrant paste. Then mix into the vegetables. Add the broth, and increase heat to medium-high. Bring the soup to a gentle boil, then reduce heat to medium-low to maintain an active simmer.
DUMPLINGS While the soup simmers, add the flour, baking powder and salt to a medium mixing bowl. Stir well to combine. Gently warm the buttermilk in a small pan, along with the butter or oil. Heat for 30 seconds. Add the buttermilk to the flour, along with the herbs, and stir until the dough is shaggy. Don't over-mix. Spoon about a tablespoon of dough into the soup. The dough ball might look small, but remember they'll expand (and you want them to fit on a dinner spoon anyway). Continue adding dough balls, leaving a little space in between, until the surface of the soup is covered. (You might not use all of the dough.)
Let the dumplings cook for 15 minutes in the simmering soup, and then use a spoon to flip each of them over. Cook for 5 to 10 minutes more.
Garnish the soup with additional fresh herbs, if desired, and serve.
Notes * You can substitute the vegetables listed here for 3 cups of your favorites. Chopped them to the same size for even cooking. ** Use the florets for a salad or roast them for snacks! “Good manners: The noise you don't make when you're eating soup.”
recipes Vegetable and Bean Soup
Such a hearty meal in a bowl.
Full of protein, fibre and flavour. Vegetable and Bean Soup
INGREDIENTS 2 large carrots, chopped 3 sticks celery, chopped 1 medium onion, chopped 1 tbsp olive oil 2 medium potatoes diced (peel if you wish) 2 small turnips peeled & diced 3 cloves garlic minced 1 tablespoon flour 1 x 420g can diced tomatoes with juices 4 cups vegetable broth 1 cup water 1 x 420g can white beans drained 1 x 420g can red kidney beans drained 1 tsp Italian seasoning 1 small bunch kale torn into small pieces (remove tough stems) 1 cup frozen peas (optional) Salt & pepper to taste
METHOD Put a large pot over medium-high and add the olive oil. Sauté vegetables (carrots, celery, onion, potato, turnip) for 10 mins, stirring often. Stir in the garlic and flour and cook for about 30 seconds. Add the diced tomatoes, vegetable broth, water, rinsed beans, and seasoning. Increase the heat to high and bring to a gentle boil. Cover with the lid slightly ajar, and let the soup simmer on medium to medium-low heat (adjust as needed) for about 20 minutes or until the veggies are tender. Cooking the soup for longer will make it more flavorful, but it isn't necessary. Add the kale and peas and cook for an additional 10 minutes or so. Season with salt & pepper as needed.
Feel free to swap veggies as needed and to use what you have on hand. recipes Green Soup with Broccoli "Croutons"
Even those who don't like Broccoli love this soup.
It is green - but it isn't kale! Green Soup - Creamy Vegan Broccoli
INGREDIENTS 2 tbsp extra-virgin olive oil 2 1/2 cups broccoli, chopped 1/2 cup carrots, finely chopped 1/2 cup celery, finely chopped 1 onion, finely chopped 1 clove garlic, minced 1/4 tsp salt 3 tbsp flour 375mls Vegetable broth 1 cup Unsweetened plant or nut milk 1/4 cup coconut milk 2 tbsp nutritional yeast
Browned Broccoli "Croutons" 2/3 cup broccoli florets 2 tsp olive oil s + p
METHOD In a medium saucepan, heat olive oil over medium heat. Add the broccoli, carrot, celery, onion, and garlic. Sprinkle with 1/4 tsp salt. Sauté until onion is translucent and just tender. Sprinkle vegetables with 3 tbsp flour. Stir and cook for at least 1 minute. Whisk in the vegetable broth. The soup should thicken as you stir. Whisk in the nut milk, the coconut milk, and the nutritional yeast. Simmer over medium-low for at least 10 minutes, or until the vegetables are tender. Purée the soup to your liking. If you prefer a chunkier soup, lightly blend on a slow speed. I prefer to blend 1/2 to 2/3 of the soup until smooth and mix it with the remaining chunkier soup.
Browned Broccoli Croutons In a small, separate saucepan, heat olive oil over medium heat. Add the broccoli florets and sprinkle with salt. Sauté until just nearly tender. Turn the heat up to high and continue to cook, stirring sporadically, until the broccoli has a nice brown/black edge on at least 1 side. Remove from heat and set aside.
Ladle soup into bowls. Drizzle with a little bit of olive oil, top with browned broccoli florets, vegan cheese shreds (optional), and cracked black pepper. recipes
Creamy Vegan Middle Eastern Lentil with Toasted Curry Leaves
cookinglsl.com https://cookinglsl.com/middle -eastern-lentil-soup-recipe/
WHAT KIND OF LENTILS SHOULD YOU USE FOR THIS MIDDLE EASTERN LENTIL SOUP RECIPE?
Quick cooking, red lentils work best, they save time, take a lot of flavor from the seasoning and create a creamy texture, without the need of blending the soup. Creamy Vegan Middle Eastern Lentil
with Toasted Curry leaves INGREDIENTS 2 tbsp vegetable oil 1/2 cup chopped onion 1/2 cup carrots — chopped, optional 3 garlic cloves — pressed or minced 1 tsp ground turmeric 1 tsp ground cumin 1/2 tsp salt — more to taste 1/4 tsp black pepper 1 1/2 cups red lentils 6 cups water lemon juice for serving 12 curry leaves parsley for garnishing
METHOD
Heat oil in a large pot or Dutch Oven. Add onion, garlic and carrots and cook for 2-3 minutes, until softened, stirring frequently. Add in the turmeric, salt, pepper, cumin and turmeric. Add lentils and water, stir to combine. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, until the lentils are cooked. Add more water if needed, to thin the soup. Add more salt and pepper, if needed to taste. Serve with lemon juice ~ about 1 tsp per bowl. Garnish with toasted curry leaves or fresh parsley.
Toasted Curry leaves Simply use fresh curry leaves and pan fry in a little coconut oil until they change colour and omit the amazing aroma. Drain on paper towel. recipes African Curried Coconut with toasted coconut chips
You know when you feel like a really filling and tasty meal... But you don't have a lot of time. It is a busy week ahead and so a hearty soup could really help you get through the hectic week ahead.
You can cook this one up and have servings for later in the week but it also freezes well. African Curried Coconut
with chickpeas
INGREDIENTS 1 x 425g chickpeas 1 cup millet, quinoa, or brown rice 2 tbsp olive oil 1 medium onion, chopped 1 medium red capsicum, chopped 1 jalapeno chili, seeded and finely chopped 2 large cloves garlic, finely chopped 3 cups vegetable broth 2 tomatoes, chopped 1 tbsp curry powder s + p 400g mixed greens – kale, collards, mustard greens, swiss chard 1 x 425g can light coconut milk
METHOD
Put the millet in a pan and cover with 3 cups water. Cover, bring to a boil, and then simmer for 20-25 minutes or until water has evaporated. Set aside. In the meantime, heat the oil in a medium stockpot over medium heat. Add the onion, capsicum, and chili and cook, stirring, until softened ~ 5 minutes. Add the garlic and curry powder and cook, stirring constantly, 1 minute. Add the broth, chickpeas, tomatoes, curry powder, salt and black pepper. Bring to a boil over high heat. Reduce the heat and simmer gently, stirring occasionally, about 10 minutes. Add the greens and stir until wilted. Add the coconut milk and millet and cook, stirring occasionally, until heated through, about 4 minutes. Season to taste. Serve warm.
Optional - toasted coconut flakes.
Soup is for the soul YOUR BODY IS YOUR MOST PRICELESS POSSESSION - SO GO TAKE CARE OF IT
https://www.sallypattison.com.au/ebooks/