Soup Recipes

See below for Mushroom, Thai Pumpkin,Red Lentil, Broccoli & Zucchini and Gazpacho soup recipes.

  

MUSHROOM SOUP

This delicious soup is rich in B vitamins,vitamin D and K plus selenium,sulphur and magnesium.

  

  

INGREDIENTS  

  

20g of butter or olive oil

600g mushrooms roughly chopped, plus a few extra finely chopped for garnish

2 large onions,chopped 

6 garlic cloves

2 sprigs of parsley

600g water

2 tsp of salt

0.5 tsp black pepper

  

Heat the butter or olive oil and fry the onions until they are carmelised. Add the crushed garlic and cook another 3 minutes. 

  

Add the mushrooms and cook for another few minutes. Add the water and salt and bring to the boil and cook for a further 10 minutes. Meantime fry the extra mushrooms for a garnish if liked. Add the parsley then liquidise and check seasoning and serve. 

  

Thermomix version

  

Add everything apart from oil and salt to the bowl. Use 1 tbsp of homemade thermomix vegetable stock instead of salt.

Cook 25 mins/100 degrees C/speed 1

Add butter or oil and blend for 1 min/speed 5-10 increasing speed gradually.

Serve hot with black pepper.  

  

THAI PUMPKIN SOUP

Delicious, spicy and packed with antioxidants to ward away those winter ills, use organic ingredients as much as possible. All measures are approximate!

  

  

INGREDIENTS

1 tbsp olive or coconut oil

3 large onions peeled and chopped

1 kg pumpkin, peeled and chopped into 3cm chunks

4 cloves of garlic

6 cups of water

2 tsp celtic or sea salt

1 red chilli or more to taste

3cm ginger peeled

3 kaffir lime leaves

juice of 2 limes

can of coconut milk

half a bunch of fresh coriander

  

Fry the onions in the olive oil on a medium heat, stirring occasionally until the onions are brown and carmelised. Add the pumpkin and cook stirring frequently for another 2-3 minutes. Add the garlic, water, salt, lime leaves and ginger and bring to the boil and simmer for 20 minutes or until the pumpkin is tender. Remove the lime leaves and chilli, add the coconut milk, lime juice and coriander and liquidise the soup.

  

Garnish with coriander and enjoy!

  

RED LENTIL SOUP

This soup is very satisfying and is a meal in itself. Rich in iron, potassium and Vitamins A, B6 and C.

  

  

Serves 8

  

INGREDIENTS  

300g red lentils    

2 tbsp of olive oil  

3 large brown onions, peeled and chopped    

5 large cloves of garlic  

2 tsp ground cumin  

2 tsp ground coriander  

1 chopped red chilli ( optional)  

handful of fresh coriander or parsley  

2 litres of water, approx

3 tsp himalayan or sea salt

  

METHOD  

Heat the olive oil in a large saucepan on a medium heat and sauté the onions until they are carmelised and brown but not burnt. Keep stirring them well during this process.

  

Add the garlic and cook for a further 2 minutes then add the spices and cook for another minute on low heat to roast the spices. Be careful not to burn the soup at this stage.

Wash the red lentils well a few times and then add to the pan with approx 2 litres of water and the salt. 

  

Bring to the boil and then and cover and simmer for a further 15 minutes until the lentils are cooked.

  

Add the fresh chopped herbs and either serve as it is or for a more creamy soup blend to a smooth puree.

  

Reheat gently and serve immediately with fresh black pepper.

  

BROCCOLI & ZUCCHINI SOUP

Rich in iron, Vitamin B6 and potassium and magnesium with anti cancer,anti inflammatory and joint protective qualities.

Serves 8. All measures are very approximate!

  

  

INGREDIENTS  

2 heads of broccoli  

4 zucchini  

2 tbsp of olive oil

3 large brown onions, peeled and chopped

  

3 large cloves of garlic  

handful of fresh parsley  

2 leaves of mint  

1 tbsp extra virgin olive oil  

2.5 litres of water, approx

3 tsp himalayan or sea salt

  

METHOD

Wash and chop the broccoli and zucchini in to 2 cm size pieces.

Heat the olive oil in a large saucepan on a medium heat and sauté the onions until they are carmelised and brown but not burnt. Keep stirring them well during this process.

Add the garlic and cook for a further 2 minutes then add the broccoli and zucchini and cook for another 2 minutes to seal in the flavours.

Add enough water to cover the vegetables and then add the salt. Bring to the boil and then and cover and simmer for a further 15 minutes until the vegetables are tender.

Add the fresh chopped herbs and blend the soup to a smooth puree.

Reheat gently and serve immediately with fresh black pepper and sourdough bread.

  

TIP: Make a large batch and freeze extras so you always have a quick meal on hand.  

NOTE: Always add the black pepper after cooking at the table as that way the black pepper which is a helpful medicinal herb in its own right does not irritate your digestive system.

  

VARIATIONS

For a more substantial soup add a couple of potatoes with the vegetables.

  

  

GAZPACHO SOUP

This Spanish traditional raw antioxidant power packed summer cold soup is packed with nutrients. Especially vitamin A, K, B6, C, iron, potassium , managanese and selenium. Its also very easy to make! Use organic ingredients as much as possible and use within 20 minutes of making to retain maximum nutritional value.

  

Serves 4-6

  

  

  

INGREDIENTS

8 ripe tomatoes and 1 cup of tomato juice OR 2 cans of organic tinned tomatoes  

1 red onion peeled or 2 shallots  

4 lebanese cucumbers or 1 english cucumber  

1 red capsicum, cored and seeded  

3 large garlic cloves  

1 small red chilli,seeded ( use less if you don't like too much heat)  

1 cup of filtered water  

1 tbsp apple cider vinegar  

Juice and zest of a lemon  

4 tbsp extra virgin olive oil  

1 tbsp fresh basil or parsley (optional)  

pinch himalyan or celtic salt

1/2 tsp ground black pepper

  

If you are using fresh tomatoes cover with boiling water for 20 seconds then peel. Put all the ingredients in a blender and blend until smooth add more water if necessary.

Garnish with extra chopped tomatoes,cucumber and basil.

  

VARIATIONS

Add 1 tbsp of ground almonds,or  

Use extra red capsicum,or

Use juice and zest of an orange or lime.

  

  

  

  

  

  

  

  

  

  

  

  

 

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