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Easy Healthy Soup Recipes

Manushi Jain Baldawa

With the monsoons finally here, treat yourself to healthy, homemade and easy to make soups that are extremely comforting. These soup recipes are filling for lunch or dinner and packed with immunity supporting ingredients.

A hearty bowl of soup is just quick fix to tank up on rich nutrients and warm you up on a cool rainy day. Below you will find a mix of soup recipes that will help suit your needs this rainy season. A wholesome meal in itself, these soups can be served up with some crusty garlic flatbread.

 

Roasted Pumpkin Soup

Roasted Pumpkin Soup

It’s super creamy (thanks mostly to the pumpkin, with a little help from coconut milk or cream) yet plenty healthy, too. Low in fat and perfect to warm you up this monsoon, this delicious roasted pumpkin soup recipe is a must try!

Ingredients:

  • 1 pumpkin (approx 1 kg)
  • 2 tbsp coconut oil
  • 1 onion, finely sliced
  • 2 garlic cloves, minced
  • 1 tsp salt
  • 1/2 tsp ground black pepper
  • 1 tsp cinnamon
  • 1 tsp smoked paprika
  • 1/2 tsp coriander
  • 1/2 tsp nutmeg
  • 100 ml coconut milk
  • 1 cup vegetable stock
  • 1 cup water

Method:

  • Preheat the oven to 200C. Halve the pumpkin and scoop out the seeds. Place on a baking tray lined with baking parchment and roast for about 45 minutes or until the flesh is soft and comes off easily from the skin
  • Melt the coconut oil in a large pan, add the sliced onions and cook stirring occasionally until caramelized
  • Add the spices to the onions and stir constantly for one minute
  • Transfer the mixture into a pot, add the remaining ingredients, together with the pumpkin, and stir to combine
  • Turn the heat down to low and simmer for about 20 minutes. Turn the stove off and using a handheld blender puree the soup

Optional: Stir a spoonful of single soya cream into the soup to make it creamier. Serve immediately with a slice of warm bread.

 

Red Lentil Soup

Red Lentil Soup

This red lentil and tortilla soup recipe from SandhyasKitchen is a quick, easy and healthy dish, served up in our beautiful Denby bowls. A delicious, warm and packed full of flavor bowl of soup is satisfying and easy to make. Add veggies of your choice, garnish with tortilla chips or avocado and you are good to go!

Ingredients: 

  • 1/2 cup red lentils quick cooking lentils – masoor dal washed and drained
  • 3/4 cup chopped red onion
  • 3/4 yellow bell pepper
  • 1 cup cooked black beans
  • 1/2 Frozen Sweet Corn
  • 1 tbsp minced garlic
  • 1 tsp ground cumin
  • 1/4 tsp chilli powder or cayenne pepper
  • 3/4 tsp smoked paprika
  • 3/4 Salsa
  • 1 Cup of Crushed Tomatoes or canned chopped tomatoes
  • 1 1/2 Cup of Vegetable Broth
  • 1/2 to 1 cup water (Optional)
  • Salt & Pepper to taste

 Toppings:

  • Baked Tortilla Strips
  • Avocado
  • Lime Slice
  • Jalapenos
  • Coriander leaves
  • Finely diced onions

 Method:

  • Add all the ingredients (apart from the cooked black beans and your toppings) into a deep pot and bring to a boil.
  • Allow the lentil soup to simmer for another 20 minutes or so, or until the lentils are soft.
  • Add the black beans and allow the soup mixture to cook for another 5 minutes.
  • Transfer this hearty vegan soup to individual bowls and top with the baked tortilla strips, sliced avocado, lime wedge, finely diced onions, sliced jalapenos and cilantro.

 

Sweet Pea Soup

Sweet Pea Soup

Add a pop of colour to your table with this delicious pea shoot and mint soup. Served in our Denby Speckle soup bowl, this super healthy soup is comforting and low in calories.

Ingredients:

  • 25 gm butter (switch to olive oil for a vegan version!)
  • 1 medium onion, peeled and finely chopped
  • 1 clove of garlic, peeled and finely chopped
  • 500 gm fresh or frozen peas
  • 250 gm pea shoots
  • 75 gm fresh mint, roughly chopped
  • 1 litre vegetable stock
  • Fresh herbs – crumbled, finely chopped or powdered

Method:

  • Gently heat the oil and butter in a large saucepan, add the chopped onion and cook over a gentle heat for 10 minutes or until the onion is just softened.  Add the garlic and cook for a further 3 minutes.
  • Add 3/4 of the fresh or frozen peas, all the pea shoots, the chopped mint leaves, and 3/4 stock. Cover the saucepan with a tight-fitting lid and cook on a medium boil for 10 minutes. 
  • Once cooked, blend the soup in a vented food processor (never blend hot soup in a nutri bullet!).  
  • Return the blended soup to the pan and add the remaining peas and stock. Simmer gently for a further 5 minutes. 
  • Serve immediately with a few pea shoots to decorate and fresh herbs to season. Add black pepper to your taste.

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