Nourish! Soups


Soups are so easy to make and can easily be kept in the fridge for a couple of days and eaten for lunch with half an avocado, a handful of ground seeds or a heap of alfalfa sprouts and a drizzle of hemp basil oil.

Sometimes if we are really short for time, we will make a huge batch of soup and freeze in portions of 2 or 4 so we have a go-to meal when life gets hectic. Just leave the tub out overnight and it'll be ready for the next day's dinner.

Soups (serves 4)

Basic soup recipe:

- Saute onion in garlic & oil

- Add vegetables. Cook for 10 minutes; stir well

- Add vegan stock & boiling water

- Cook until vegetables are tender

- Add herbs, salt & pepper. Stir & let cool 10-15 minutes

- Blend up in a blender, processor or with a cheap hand blender


Tomato & basil:

6 tomatoes quartered

2 white onions diced

3 garlic cloves minced

2 tbsp vegetable bouillion or 2 cubes vegan stock

Boiling water for stock

Half can chopped tomatoes

Half tube tomato puree

Handful basil leaves, chopped

Black pepper

- Saute tomatoes, onion, garlic in a little vegetable or coconut oil until onions are translucent

- Add veggie stock (use enough water as per strock ingredients)

- Bring to boil then turn to a simmer

- Add chopped tomatoes & puree. Simmer 20 minutes

- Add basil & pepper. Stir through

- Take off heat. Let cool 10 minutes

- Blend with a hand blender, blender or in a processor

- Serve!


Lentil & coconut: use onion, garlic, vegan stock, water, carrots and red lentils (or puy), cook until veg and lentils are tender. Add 1 can of coconut milk. Simmer 5 minutes. Season & spice. Blend & serve.

Carrot & coriander: use onion, garlic, vegan stock, water & carrots; cook until carrots tender. Add coriander & season. Blend & serve.

Parsnip & apple: use basics; onion, garlic, vegan stock, water, parsnips & apples (roughly cut up); cook until tender. Add spices, season & blend.

Curried cauliflower: use cauliflower; can add celery & leek. Use curry powder to taste. Serve with a dollop of coconut cream or soygurt and some vegan naan bread!

Carrot & ginger: use root ginger instead of coriander.

Butternut squash & poppy seed: use some other veggies aswell like carrots, onions or leeks to bulk this out. Add the poppy seeds after blending. Spice nicely with cinnamon, paprika or cumin.

Leek & potato: Again, you could add some coconut milk to thicken it up.

Beetroot & thyme: roast the beetroot pieces on a roasting tin in a medium temp oven until tender (can drizzle with a little oil first). Then follow the basic recipe.

Pea & mint: use frozen peas. Add mint before blending. You can even add a little coconut milk to thicken this up.

Pea, mint & facon: Can even add some facon if you want to mix it up; grill some and cut into little cubes; stir through before serving.

Vegetable: use any veggies you like. I like ginger & cinnamon as spices. But you can try rosemary & thyme or a bit of basil....follow whatever you fancy! Want to add some 'bulk' to it? Chuck in a can of cooked chickpeas or kidney beans after blending and re-heat to warm through.

Chickpea & veg: vegetable soup as above. Add some chickpeas after blending or blend half and leave half whole. Re-heat to warm the chickpeas.

Good herbs: ginger/coriander/parsley/cumin/cinnamon are all good for adding different edges to your soups.