Simple Mushroom Soup

You already know how much I love soup!

With Mr 11 having just got his braces on, I have had a weekend of making soft food … and soup certainly made the list!

As well as being quick and inexpensive to make, nutritious and filling, allergy friendly and comforting – it is also very kind to sore mouths!

  • 1 tbsp garlic olive oil
  • 1 brown onion
  • 4 medium sticks celery
  • 2 large carrots
  • 1 large zucchini
  • 450g mushrooms (I like portobello)
  • 1 tsp each fresh chopped rosemary and thyme
  • 1 tbsp (40g) tahini (or seed butter to keep it sesame free)
  • 1/2 cup (40g) nutritional yeast
  • 1 tsp pink flaked salt
  • 1/2 tsp black peppercorns
  • 1.2L boiling water

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Heat oil in a large, heavy based saucepan. Add in finely diced onionΒ  and cook for 2 minutes. Add in finely diced celery and cook, stirring occasionally for about 5 minutes, or starting to soften and get a little colour.

Add in finely diced carrots and combine well. Add in herbs plus salt and pepper, stir well and cook over medium heat for a further 5 minutes, stirring occasionally until onions are golden.

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Slice and add in the mushrooms, and cook, stirring occasionally for a further 5 minutes until mushroom are reducing and releasing their liquid.

Add the chopped zucchini to the saucepan and then the boiling water. I start with 1.2L and then add more if it’s needed.

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Bring to a gentle and simmer and cook, stirring occasionally for about 25 minutes or until the carrot squashes easily with the back of your stirring spoon. If it still crunchy then you won’t get a smoothly blended soup.

Add in the tahini and nutritional yeast, stir, and then use an immersion stick blender to blend until smooth.

Add in more water and blend again if it is too thick.

Taste test and add a little more salt if required. Serve hot.

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Delicious …. but I just can’t make it pretty!

Serves 6.

If macros are important to you – here are the details per serve:

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Enjoy

J x

Enoki Miso Soup … Cheating style!

So … I’m clearly not of Asian descent and I certainly did not grow up eating Miso in any form!

As such, I make absolutely NO claim to this being an even vaguely authentic (or even correct?!) way to make Miso soup πŸ˜†

However, it was delicious, easy, comforting and nutritious so I’m running with it!

Actually, if I’m honest, the first time it wasn’t quite as delicious … I waaaay overdid the chilli and I couldn’t feel my lips 😬 that is fixed now!

If you haven’t used Miso before, it is a rich, fermented soy bean paste with a deep savoury or umami flavour. It is also thought to be a great gut health food, being rich in fibre and high in protein and antioxidants. You can find it in big supermarkets, Asian grocery stores and health food shops.

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To make the soup you’ll need:

  • 1 tbsp garlic infused olive oil
  • 70g white miso paste
  • 1 heaped tbsp fresh grated ginger
  • 1 tbsp coconut aminos (or soy sauce)
  • 1/4 tsp dehydrated chilli flakes (check their heat!)
  • 250g Enoki mushrooms (cut their gritty ends off before you weigh them)
  • 4 cups hot veggie stock
  • 6 cups hot water
  • A good handful of diced sugar snap peas, snow peas or green beans per serve

In a large saucepan over medium heat, heat the oil, then add in the miso paste, ginger, aminos and chilli.

Cook, stirring for a few minutes until well combined and fragrant.

Add in the mushrooms and stir them through the miso mix so they are well coated. Cook for a further 2 minutes.

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Add in the stock and water then stir well and bring to a gentle simmer.

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Place your fresh, chopped peas or beans in a bowl and top with the very hot soup.

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Serve immediately.

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Serves 4.

I freeze the leftovers of the soup for lunches, but I don’t add the peas or beans to the freezer – they keep their crunch best when you add them in fresh.

Enjoy πŸ™‚

 

 

 

Thai pumpkin soup

Hello soup weather!

I’ve been making this delicious, comforting soup for the past couple of years.

It is an absolute winner with Peter and I and Will. I’ll be honest though … It isn’t a favourite with the other small ones. 2 of them tolerate it … One of them will have a taste but that’s as far as it goes. 🀦

Ah well, you can’t win ’em all … And I’m delighted to have a freezer stocked with lunches!

  • 1.5kg butternut pumpkin
  • 400g sweet potato
  • 2 heaped tbsp sunflower seed butter
  • 1 heaped tbsp red thai curry paste (I like the Ayam brand)
  • 200ml coconut cream
  • 2L hot veggie stock

Place the curry paste into a hot saucepan and stir until fragrant.

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Home grown veg plus curry paste home made from homegrown lemongrass, chillies, onion and garlic – makes me SO happy!!

Add in the diced pumpkin and sweet potato and stir to coat the veggies in the paste.

Add in the stock and bring to a gentle simmer for about 20 minutes, or until the veggies are very soft.

Remove from the heat. Stir in the coconut cream and the seed butter.

Use an immersion blender to blend until silky smooth.

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We like to serve with fresh damper πŸ˜‹

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Makes about 10 serves and it freezes and defrosts well.

Enjoy 😊

Lean, Green and Mean soup

This soup originally started as a way to use up my remaining veggies before I did the grocery shopping the next day. Stretching my budget, reducing food waste and packing in the veg – lots of my favourite things! We loved the combination so much that we’ve just kept going with it!

Fabulous dietary fibre, an amazing array of natural vitamins and a decent source of protein too – this one is such a great lunch for cooler days in winter.

It make about 10 serves and freezes well.

  • 1 large head broccoli, roughly chopped
  • 1 head cauliflower, roughly chopped
  • 1kg sweet potato, peeled and chopped
  • 3 cups spinach
  • 2L hot stock
  • 1/2 cup pumpkin seeds (75g)
  • 3 tbsp Nutritional yeast
  • 2 tbsp Garlic olive oil

Heat oil in a large pot, add in the sweet potato.

Cover sweet potato with hot stock and bring to a simmer for 5 minutes before adding in the cauliflower and broccoli. Place lid on soup pot and allow to simmer for about 12 minutes.

Add in the spinach and seeds (if you don’t like bits, you are best to mill your seeds before you add them) and simmer for a further 3 minutes.

Add in the nutritional yeast and use an immersion blender to blend until the soup is fairly smooth.

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Serve warm on it’s own or with a your bread of choice.

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Enjoy πŸ™‚

 

A serve of 2 ladles has approximately: 177.8cal, 27.89g carbs, 5.64g fat, 7.08g protein and 3.48g fibre

Creamy Cauliflower Soup

As the cooler weather rolls around I am SO looking forward to soups featuring weekly on our dinner menu again.

I love soups for so many reasons; they are inexpensive, fast to make, you can make them in serious bulk for quick and filling lunches during the week, you can absolutely pack them with veggies, they can help you avoid food waste by using up your veg that might be otherwise past its best and they are easy to adapt for food allergies (I have even seen vegan, low FODMAP stock powders recently!)

This is one of our favourites … With a few little tricks it is a creamy, velvety comfort soup …. With none of your normal creamy ingredients πŸ˜‰ as well as its serve of fabulous dietary fibre, it’s also got some decent fat and protein to keep you going.

  • 1 1/2 large heads cauliflower (approx 1.2kg), chopped
  • 2 tbsp garlic olive oil
  • 1 medium brown onion, diced
  • 6 medium stalks celery, chopped
  • 1 400g tin butter beans, drained
  • 1 tsp dried Italian herbs
  • Pinch pink salt flakes
  • few grinds black pepper
  • 4 tbsp nutritional yeast
  • 100g sunflower seed butter
  • 8 cups hot veggie stock (Massel for store bought)
  • Optional: fist sized piece of sweet potato, peeled and diced

Heat the oil in a large saucepan. Add in the onion and celery.

Fry, stirring regularly until onion is golden.

Add beans, cauliflower and herbs. Sweat down for about 3-4 mins. Add sweet potato at this point if you’re using it.

Add stock and bring to simmer, roughly 15-20 mins (until you can slide a fork easily into the veg)

Add salt, pepper, yeast and seed butter then use an immersion blender until the soup is perfectly smooth.

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Makes about 10 serves. Delicious on its own or serve with fresh crusty bread of choice.

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This one tendss to separate a little if you freeze and thaw but comes back together with a good stir.

Enjoy πŸ™‚

Broccoli and Broad Bean Soup with Crispy Croutons

Soup is such a winner in winter. So fast to make, cheap and healthy and you can make a serious bulk batch for easy, warming lunches!

Broccoli and Cauliflower are in delicious form and in such abundance here at the moment – so let’s celebrate them!!

For the soup:

  • 2 tbsp garlic oilve oil
  • 1 brown onion, diced
  • 4 sticks of celery
  • 4 sprigs fresh thyme
  • large sweet potato (roughly 700g after peeling)
  • 1 large head broccoli
  • 1 large head cauliflower
  • 2 cups broad beans
  • 8 cups hot chicken stock (Massel for a store bought option)
  • Salt and pepper to taste
  • 1/2 cup nutritional yeast
  • OPTIONAL: For a creamier soup – 2 tbsp cream/coconut cream (the thick part from the top of the can)

Heat the oil in a large, heavy based saucepan.

Add in the onion and celery and fry, stirring regularly until it is quite coloured.

Add in the diced potato and thyme and mix well to coat. Fry for a further 4-5 minutes, then add in the stock. Bring to a gentle simmer for 8-10 minutes.

Add in the remaining vegetables and bring back to a simmer for a further 10 minutes.

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Add in nutritional yeast and cream/coconut cream now if using and then use a stick blender to puree (If you are using a blender, be very careful to follow instructions about blending hot food …. you’ll need to let it cool and do a little at a time to avoid a nasty burn risk!)

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Season with salt and pepper to taste.

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This makes a very large quantity – probably 12-14 serves. Freezes and defrosts well.

For the croutons:

  • 4 slices of your bread of choice
  • 2 tbsp garlic olive oil
  • 1 tbsp cheesey sprinklesΒ (or parmesan if it suits you)

Brush the olive oil evenly over the bread, on both sides.

Chop the bread into the sized croutons you’d like and then lay on a lined baking dish, scatter over the sprinkles and mix to make sure they are evenly covered.

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Place into a pre-heated, low oven (120C) and bake for about 40 minutes, tossing them over after 25 minutes.

Remove from oven and allow to cool.

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Use to top your soup.

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Enjoy πŸ™‚

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P.S. If you are like my husband, and are a massive carnivore, you can always add some diced bacon into the cooking time for the croutons and crumble it on the top of your soup.

Moroccan Lamb Soup

This morning it actually felt a little cool in Perth – hooray!! Cooler weather in my book means soup! Out comes the slow cooker!

We are getting to the last 2 weeks of our 3 months of meat bulk buy so I am starting to need to get a bit creative with the cuts left and my pantry staples. Thankfully I have had an abundance of pumpkins in my garden so that has helped.

This delicious, hearty soup got rave reviews from my husband, the small one and the 2 big boys (both gave it 9/10) …. miss fussypants refused to even try – but that’s not unusual!

Such a great way to use a really cheap ‘left over’ cut of meat so about $4 of meat makes enough for our family of 6 twice over – hello easy freezer meals!

  • 1 medium butternut pumpkin, peeled and diced
  • 1 large gold sweet potato, peeled and diced
  • 2 400g tins chic peas, drained and rinsed
  • 400g tin crushed tomatoes
  • 4 cups very hot chicken stock (I used Massel)
  • 800g lamb soup bones
  • 2 tsp Moroccan seasoning ( I make this one)

Place the pumpkin, potato and chic peas in the bottom of the slow cooker.

Add in the tomatoes, stock and seasoning. Mix well.

Add the bones to the mix and press them down so that they are covered with liquid.

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Place on the lid, and set on low. Leave for 8 hours.

Remove the bones from the soup and use a fork to pull off the meat.

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Return the meat to the pot.

Use a stick mixer to blend until smooth (or a blender/processor/thermal mixer in smaller batches – please be VERY careful blending hot liquid inside a confined space!!). Season with salt and pepper to taste – I didn’t need to add any tonight.

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Serve immediately – it’s particularly yummy with warm garlic bread damper (see recipe below)

 

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Enjoy πŸ™‚

For the garlic damper process (Speed 5, 15-20 seconds) together 3 cups spelt flour (I did wholemeal and white), 3tsp GF baking powder, 1 tbsp Nuttelex/Vegan butter, 1 cup milk of choice and 1 tsp garlic salt. Bring together to a rough disc, press on to a lined baking tray, use your hands to rub 1 tsp of garlic olive oil over the top and sprinkle with flaked salt, slash the top and place into a preheated moderate oven for about 25 minutes or until golden and the base sounds hollow when tapped.

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