Spicy Roasted Butternut and Peanut Soup
When the weather gets chilly, all you need is a hot bowl of soup. This recipe will give you something rich, creamy, smooth, and flavorful, thanks to the spices and, of course, the texture of the peanut butter.
Yes, butternut (or pumpkin and other members of the squash family) goes well with the nutty condiment. In Zimbabwe, it's a common practice to combine the two, whether it's the flesh of the vegetable or the leaves (muboora or pumpkin leaves cooked with peanut butter and chilies, for instance, is quite popular--the peanut butter serving as a substitute protein from meat and well, to enjoy!).
The trick to get the silky texture if you desire is to use a good quality blender, and to be patient; you'll get there! This soups is super easy and will impress anyone you make it for.
Ingredients
Spicy Roasted Butternut:
48-ounces chopped butternut
1 tablespoon chili flakes
1 tablespoon garlic powder
1 tablespoon steak seasoning (mixture of ground salt and black pepper)
1 teaspoon dried rosemary
1 tablespoon cayenne powder
1 tablespoon smoked paprika
1/4 cup olive oil
8-ounces mirepoix (mix of 2 parts onion, 1 part carrots and 1 part celery)
1 red bell pepper, diced
1 jalapeno, diced
1 teaspoon salt
1 tablespoon black pepper
1 teaspoon cayenne powder
1 tablespoon curry powder
1 teaspoon Royco Usavi (optional)
1 teaspoon smoked paprika
1 tablespoon garlic powder
1 teaspoon ginger powder or fresh, grated ginger
2 1/2 cups broth (add more as needed)
1 2 tablespoons butter
12 tablespoons bacon fat (optional)
2 tablespoons tomato sauce
1/4 cup Worchester sauce
1/2 cup heavy cream
1/3 cup peanut butter
Cilantro
Peanuts
Instructions
Toss the diced butternut in the olive oil, spices and rosemary, and bake at 400F for 12-15 minutes on parchment paper and a baking tray. The butternut should be fully cooked and caramelized on the outside. Remove from oven and set aside, including a few pieces to garnish.
Heat the butter and bacon fat in a large pot, and bloom the spices (cook for about 1-2 minutes on medium-high heat to bring out the flavour).
Add the mirepoix and sauté for 3-4 minutes until fragrant, then add the Worchester sauce and tomato sauce, cook for another 1-2 minutes.
Add the broth and 1/2 of the heavy cream, stir and simmer on low heat for 10 minutes. Mix until peanut butter is fully incorporated. Stir in the butternut and cook for another 5 minutes, then remove from heat. Take out a 1/2 cup and use the hot broth to temper and smoothen the peanut butter before adding it to the pot.
Using a mesh spoon, remove the solids and add them to the blender. Cover the lid and blend the solids until smooth. Season to taste, mixing until you have your desired texture. Control this by using the remaining broth and cream to thin it out.
Return to heat and simmer for 1 minute, season to taste and ensure the cream is incorporated and there are no large chunks of butternut, then serve. Garnish with roasted butternut, peanuts and cilantro.
Matapa (Shrimp and Kale in Coconut Milk and Peanut Butter)
Peanut butter and greens are not an unusual pairing in many parts of Southern Africa and should be embraced everywhere! They are just as delicious as greens with cream, a more widely known dream team when balanced right.
The Mozambican dish Matapa inspired this recipe: cassava leaves cooked in coconut milk with peanuts or cashews and shrimp or crab. I used Tuscan kale, but you can use anything from pumpkin leaves to collard greens and adjust the cooking time.
Coconuts are plentiful in Mozambique, which borders the Indian ocean, and coconut milk, a staple in my pantry, is creamy but not overwhelming. It lends a unique flavour, and in this case, blends well with the sweet and salty peanut butter and the subtle sweetness and texture from the chopped shrimp.
The light and hearty soup stew gets even more delicious overnight, and you can serve it with brown rice, farro, couscous or any other starch or side that will help absorb the tasty juices!
Ingredients
2 pounds cooked shrimp (thaw according to package)
1 large bunch Tuscan kale
Olive oil
1 red onion
4 large garlic cloves
1/4 jalapeno
1/4 cup fresh parsley
1 tablespoon Royco Usavi mix (or you favourite all purpose seasoning)
2 tablespoons peri-peri seasoning
1 cup peanut butter (tempered with 1 cup hot water)
1 packet chicken bouillon powder
2 tablespoons from 1/2 a fresh lemon
1 tablespoon cayenne powder
1 tablespoon black pepper
1 teaspoon salt
1 cup coconut milk
Pepper flakes
Instructions
Remove the stems and chop the kale. Place in boiling water until softened, then remove most of the water. Place in a blender and pulse to shred the greens until they are tiny pieces but not liquid (you can also do it while the leaves are uncooked).
Finely dice and chop the onion, garlic, jalapeno, and parsley and sauté in olive oil until softened for about 3 minutes. Add the Royco Usavi and peri-peri.
In a separate bowl, mix the peanut butter with the boiling water and chicken bouillon. Pour the tempered mixture into the pot, then add the kale. simmer for 5 minutes and mix well.
Add the shrimp, cook for 2-3 minutes, then follow with a squeeze of lemon. Season with salt and pepper to taste, adding extra peanut butter and cayenne if necessary.
Serve hot with brown rice, lemon, chili flakes, and parsley.
Classic Minestrone Soup with Sweet Potato
Hearty soup (especially broth-based) with flavour. Is that so much to ask? Sometimes it is! I have found many broth-based soups fall flat and don't have much flavour, making starch-based soups like creamy butternut or cream of mushroom, for example, a go-to for people. However, the soup shouldn't always have to rely on the addition of heavy or coconut cream to be delicious.
That's why I've come to appreciate this soup - minestrone - a traditional Italian soup that is easy to make and will taste quite impressive when you serve your friends and family. Making an Italian-themed dinner? I highly recommend this to start! Need something for lunch that will fill you up? Want a heart-warming something in the middle of winter or a rainy day? This soup checks all those boxes.
You can customize it in several ways, but below I've outlined a mostly traditional version that has worked for me. I reiterate the importance of seasoning to taste during the cooking process. I'll also mention that it will help if you use freshly made or good quality broth. With a soup like this, that can make or break your meal. You'll be happy with your finished product if you consider these things. Enjoy!
Ingredients
1 cup cavatappi pasta (or any small-sized pasta)
1/2 - 1 cup white beans soaked overnight, rinsed and drained, or precooked/canned (I used white kidney beans, you can also use cannellini)
1/4 cup finely chopped pancetta or shiitake mushrooms
2 tablespoons olive oil
1 cup equal parts carrots and celery diced
1 cup yellow onion, diced
2 1/2 quarts vegetable broth (homemade or good quality)
1 large zucchini, diced
1 large sweet potato, peeled and diced
3 large garlic cloves, chopped (or 2 teaspoons minced)
1/2 bunch kale, chopped into bite-size pieces
1 (!5-ounce) can whole tomatoes, chopped
1 bay leaf
1 large thyme sprig
1 teaspoon salt
1 tablespoon black pepper
1 tablespoon dried thyme (optional)
1 teaspoon coriander (optional)
1 teaspoon dried basil (optional)
Pesto
Grated or shaved parmesan cheese
Instructions
Boil your pasta according to the packaging instructions; set it aside (you can also wait to do this while the soup is cooking).
If you have dried beans, cook those until softened in a rolling boil, about 35 minutes or longer if necessary - don't cook to the point that the beans split.
Sauté the pancetta or mushrooms in a large, heavy-bottomed bottom for about two minutes.
Add the carrots, celery and onions, cook for about 4-5 minutes, sweating them out. (If you use the other dried spices, add them in at this point).
Add the garlic, followed by the tomatoes. Add the fresh thyme and bay leaf (this is also known as 'bouquet garni' in French), and finally, your broth. Allow your soup to simmer for about 15 minutes over medium heat.
Add the potatoes, increase the temperature to medium-high; get the soup to a soft rolling boil or fast simmer. Cook for another 15 and make sure the potato begins to soften and fool through. Season to taste with salt and pepper.
Reduce the heat slightly again and mix in the kale, zucchini and most of the beans; simmer for about 6-8 minutes until the kale has wilted down, and the zucchini is somewhat cooked. Season to taste.
Mix in the cooked pasta and add the parmesan cheese and pesto in the serving bowls (not the pot), then stir and season to taste.
Serve hot and store in the fridge for 3-5 days before freezing.
Note: Don't add the pasta, parmesan, and pesto to the pot I almost made that error- only do that when serving. This prevents the pasta from getting soggy and ensures your pesto and cheese taste their best.
Creamy Tomato and Beet Soup
This recipe is part of a two-part 3-course meal menu.
Check out the first starter, here: Avocado and Strawberry Salad with Sherry Vinaigrette.
Next to broccoli, I think tomatoes and beets cause some of the most polarizing responses. People either love them or hate them. Beets in particular warrant one extreme response or another. I was not a fan for some time, but they grew on me. Beets also happen to have incredible health benefits and can aid in weight management.
It turns out that combining the two not only helps your valentine theme colour-wise but also makes for a rich but light creamy soup!
Garnished with some cheese of your choice ( I used parmesan) and served with some fresh, hot bread, you and your loved one will be in for a treat to kick off the meal.
Beets have a subtle, earthy, slightly bitter, citrus-like flavour. The tomatoes have a bolder, overpowering taste, and you'll want to use fresh, ripe, sweet tomatoes to balance things out - but you'll be able to get both flavours. If you use unripe tomatoes, their tartness can overtake your soup, so keep that in mind.
I like to leave my soups slightly chunky for texture, but if you also want to make sure you're feeling the BEET, leave a couple of roughly cut pieces unblended!
Overall, even with the cream, you're going to get undertones of acidity and rich flavour, which deepen over time, so maybe make it the day before and leave it overnight. I would recommend consuming the soup in three days if sitting in the fridge for optimum taste!
This recipe may seem unconventional as far as soups go due to the pairing, but it makes for an excellent starter.
Ingredients
5 Roma tomatoes, chopped
1 (28-ounce) can fire-roasted tomatoes
3 large beets, cooked
2 tablespoons butter
2 tablespoons olive oil
1 cup mirepoix (equal parts diced celery, carrots and onions)
2 tablespoons fresh garlic, minced
1 tablespoon fresh dill, finely chopped + extra to garnish
1 can coconut milk or 1 cup heavy cream
1/2 cup vegetable broth
2 tablespoons Worchester sauce
2 tablespoons cooking wine
1 tablespoon salt
2 tablespoons black pepper
1 teaspoon fenugreek powder
1 tablespoon coriander
1 tablespoon cumin
1 tablespoon brown sugar
1 tablespoon chili powder
1 tablespoon paprika
Instructions
In a large pot, melt the butter and olive oil, then add you're mirepoix, spices, salt, pepper, and garlic. Sauté for 3 minutes until the mix begins to soften. Add the fresh dill, cook for another minute.
Pour in the fire-roasted tomatoes, followed by the Roma tomatoes. Cook for about 5-7 minutes until the tomatoes begin to integrate with the rest of the mixture.
Add in the beets, cook for another 3-5 minutes, stirring frequently.
Add in the Worchester sauce, sugar, cooking wine, broth, and coconut milk. Stir until evenly distributed, then reduce heat and simmer on low for about 35-40 minutes with the lid on top. Stir occasionally, seasoning to taste in the final 10 minutes.
Season to taste again (i.e. add some salt, pepper, or spice to your liking as this can change as you cook).
Remove from heat and cool for about 5-10 minutes. Get your immersion blender or transfer to a blender and mix until you get your desired texture.
Serve hot with fresh bread, topped with sour cream, parmesan cheese, and fresh dill!
Baby Potato and Black-Eyed Pea Stew
Who doesn't want a warm stew during the winter months? It’s filling, warms the body, and can be customized to your liking. Whenever I make stew, I there are certain elements I include that make for a flavourful soup or stew, here is the breakdown:
Mirepoix and garlic. These four ingredients are just as critical to any soup or stew as salt and pepper! They add much-needed flavour. Sugars from the onion help them caramelize and add to the umami that makes the dish complete and enhances the stew, along with the garlic, carrots and celery.
Spices and fat. All stews need seasoning beyond salt and pepper for a depth of flavour, intensified by the blooming method of coaxing them out in heated oil or butter. This stew holds a curry profile, making the curry powder, smoked paprika, turmeric, coriander and cumin most important. Optional, but the chilli flakes and pepper sauce add a great punch that makes the stew heartier.
Starch and legumes. I always include one legume or bean and one starch to add some substance and thicken the stew. In this case, of course, it was baby potatoes and black-eyed peas. The potatoes are easy to eat and absorb all the flavour. As for black-eyed peas, they are one of my favourite legumes for a reason!
Tomatoes and cream. These two ingredients add acidity, depth of flavour and creaminess. You can use heavy cream, but I typically use coconut for interesting flavour and because it’s dairy-free.
Ingredients
1 can black-eyed peas, drained
1 1/2 cups small potatoes, boiled and halved
2 tablespoons butter
2 tablespoons olive oil
1 can diced tomatoes
2 tablespoons fresh minced garlic
1/2 yellow onion, diced
2 tablespoons soy sauce
1 tablespoon fenugreek powder
1 tablespoon rice seasoning (optional)
1 tablespoon smoked paprika
Fresh parsley to garnish
1 tablespoon cumin
2 broth sachets
1 tablespoon coriander
1 tablespoon dried parsley
1 teaspoon Italian seasoning
1 tablespoon curry powder
1 teaspoon turmeric
1 teaspoon chili flakes
1/4 cup pepper sauce
2 bay leaves
2 cups water
1 small (5-ounce) can coconut cream
Instructions
In a large pot over medium heat, sauté the garlic and mirepoix in the olive oil and butter for 3 minutes until the vegetables begin to soften.
Add the spices and broth sachets, bloom for 2 minutes, stirring to make sure they don't burn.
Once fragrant, add the tomatoes, stir and cook for 2 minutes. Add the black-eyed peas, cook for another 2 minutes.
Pour in the coconut cream and dried herbs (Italian seasoning and parsley). Simmer for 5 minutes, stirring frequently.
Stir in the pepper sauce, soy sauce, water, and bay leaves. Reduce the heat and put the lid on the pot. Simmer for 20 minutes on low heat and stir frequently. This will thicken the stew and prevent burning at the bottom of the pot.
Remove from heat and season to taste with extra salt, pepper and chilli flakes if you want more heat.
Serve hot with fresh bread and garnish with fresh parsley.
Pinto Bean and Chickpea Bessara
Bambara groundnuts or nyimo as I knew them, aren't beans you can easily find in the United States. You can, however, cross chickpeas and pinto beans to get a similar taste. That’s what I did for this heart-warming bean dip.
I grew up eating nyimo, they are some of my favourite bean/nuts, and I had to incorporate them into this bessara-inspired dish.
Popular in Morocco, Egypt, and other parts of North Africa, bessara (a bean dip or soup thinned in the process) is comparable to hummus. Typically fava beans are used,along with the lemon, cumin, olive oil and paprika (I add extra which gave it the orangish-red tone and add a smoky, rich, taste).
If you are looking for a quick, savoury snack and have some fresh bread lying around, this might be it for you!
Ingredients
1 cup dried pinto beans (soaked overnight)
1 cup dried chickpeas (soaked overnight)
2 tablespoons smoked paprika
1 teaspoon cayenne pepper
1 tablespoon fresh garlic
1 teaspoon salt
1 tablespoon black pepper
1 teaspoon coriander
1 teaspoon cumin
1 tablespoon scotch bonnet pepper sauce or hot sauce
1/4 cup lemon juice
1/2 cup olive oil
1/4 cup water
Fresh parsley or basil
Chilli flakes
Peanut oil
Instructions
Cook the beans. Bring the pinto and chickpeas to a boil completely submerged in salty water in a large pot, then reduce to a simmer until softened and fully cooked, about 1-2 hours. Drain.
In a blender or food processor, add the cooked beans, olive oil, lemon juice, fresh garlic, salt, pepper, spices, water, and the hot sauce. Puree until a smooth consistency has formed. You can make it more like a soup with extra liquid if you prefer, but a smooth dip with a few chunks is what I did here.
Plate your dip, and garnish with extra paprika, chilli flakes, fresh herbs, peanut oil or olive oil. Add salt and pepper to taste. Serve with fresh baguette or brioche.
Tomato and Pumpkin Bisque with Grilled Cheese
There is nothing like a warm bowl of soup as the weather chills. This used to be one of my favourite dinner time meals - rich and flavorful with a crust of bread and cheese. It is heart-warming and so satisfying!
I made this quick and simple for you to follow with a seasonal addition - pumpkin! Pumpkin and tomato melody quite nicely with one another, so I’m sure you’ll enjoy it.
You can use roasted tomatoes, diced tomatoes or tomato sauce from a can, it’s up to you and what’s available in your kitchen. The same goes for the pumpkin. Whole fruits and vegetables will, of course, require a few extra steps to prepare.
You can make this in one sitting, but I encourage you to make the soup the day free to get more depth of flavour. I cooked mine and left it overnight, then made the cheese sandwich.
You can add other elements to the sandwich, like pesto to sundried tomatoes like what I did. I would recommend using at least two different types of cheese for some extra dimension, and these can be plant-based.
I also used palm oil instead of butter to add some additional richness to the soup.
If you are familiar with my recipes, you'll know I’m a big advocate for using multiple spices to get the right flavours. Salt and pepper are great, but not enough! This blend will give you a grade-A tomato and pumpkin bisque, don't be intimidated by the amount.
Ingredients
Soup:
1 (28-ounce) can tomato sauce
1 cup pumpkin puree
1/2 can coconut milk
1/4 cup tomato paste
4 tablespoons palm oil or plant-based butter
1 teaspoon salt
1 tablespoon black pepper
1 tablespoon chili powder
1 teaspoon cayenne
1 tablespoon Royco Usavi (optional)
2 vegetable broth bouillons
2-3 cups water
2 tablespoons garlic, minced
1/3 cup mirepoix (onion, carrots and celery)
1 tablespoon chipotle powder
1 teaspoon curry powder
1 teaspoon cumin
1 tablespoon cinnamon
1 tablespoon paprika
1 tablespoon dried basil or Italian seasoning
1/4 cup cooking wine
2 tablespoons soy sauce
1 tablespoon dried parsely
Grilled cheese:
1/2 baguette or several bread slices of choice
Herbed butter
Pesto
Garlic powder, salt and black pepper
Sun-dried tomatoes
Habanero cheese
Pepper Jack cheese
Instructions
In a large pot, add all the spices, salt, pepper and cook in the palm oil/butter and mix for about 2 minutes. Add the pumpkin puree and tomato sauce, cook for about 5 minutes. Transfer to a bowl.
In the same pot, saute the garlic, mirepoix, parsley, bouillon cubes, and tomato paste, cook for 3 minutes.
Add the pumpkin and tomato back into the pot, with the water, cooking wine, soy sauce, and 1/2 the coconut milk. Reduce heat, simmer for 40 minutes with the lid on. Stir occasionally to prevent the soup sticking to the bottom of the pot.
While the soup cooks, prepare the grilled cheese. Cut two slices for each sandwich, and butter both sides of each piece.
Spray an iron-cast skillet with cooking spray (you can add a little bit of olive oil if you like).
Smear all the slices with the herbed butter.
Slice the cheeses very thinly (careful not to cut yourself!) and lay the pieces on one piece of each sandwich. Place some sundried tomatoes, garlic powder, and pepper on top.
On the other slice of the sandwich, smear with pesto then assemble the sandwiches.
On medium-low heat, place each sandwich in the skillet. Cook for about 3 minutes, or until slightly toasted, and the cheese has melted.
Stir in the remaining coconut milk and lemon juice into the cooked soup as the final step. Simmer for another 5 minutes then remove from the stovetop.
Slice the sandwiches in half and serves with your hot soup.
Sweet Potato Soup
This is one of six plates I would serve if asked to make a 6-course meal or string of small plates/tapas based on Zimbabwean cuisine. I used ingredients that are commonly eaten or are considered a cornerstone of our cooking, but with a modern twist.
The sweet potato. I've used it many times in several recipes on this website. It's one of the most widely-eaten starchy tubers in Zimbabwe so I had to use it.
There is nothing better than a thick, rich, flavourful soup and it’s not hard to achieve at all. No need to go to a restaurant for it! It’s all about the right combination of spices, rich broth, and a solid base.
If I had more time and patience, I may have made my own homemade broth for it! Homemade is usually best.
Since sweet potatoes are starchy, they lend themselves well to soups and help thicken everything up. In this case, so does the tomato paste. It’s used in French cooking technique known as pincage which you add to mirepoix (a combination of celery, onion and carrots) which makes for a great soup base because of the flavour it adds.
I also add the tomato paste because tomatoes are almost always present in the typical Zimbabwean kitchen and all over the markets year-round. They are also the base for most stews whether vegetarian or meat-based, it’s rare to find any Zimbabwean stew that has no tomato present. I also think it adds a flavour dimension that makes soup have more depth of flavor.
Ingredients
1 large sweet potato
1 cup mirepoix (2 parts diced onion, 1 part celery, 1 part carrot)
2-3 bay leaves
1 tablespoon hot Madras curry powder
1 teaspoon fenugreek powder
1 teaspoon cinnamon
1 teaspoon cumin
1 teaspoon coriander
1 tablespoon black pepper
1 teaspoon salt
1 teaspoon smoked paprika
2 tablespoons hot mango chutney
1 tablespoon fresh sage, chopped
1 (6-oz) can tomato paste
2 bouillon cubes
3-4 cups water
1 tablespoon butter
2 tablespoons olive oil
1 tablespoon minced garlic
Instructions
Peel and dice the sweet potato. In a large pot, heat the butter and oil with the garlic until fragrant, about 2 minutes.
Add all the spices and the sage, cook for another 2-3 minutes.
Mix in the mirepoix and chutney until evenly coated and cook until the vegetables begin to soften.
Add in the tomato paste and stir frequently to form a pincage - cook for another 2-3 minutes until it begins to brown.
Pour in the water and reduce the heat to simmer. Add the bay leaves and cover with a lid for about 30 minutes or until the sweet potato softens. You'll want to regularly check your soup and stir occasionally. The soup will be thick and flagrant, add a little bit more water if necessary.
Set aside and cool the soup down. Once cooled, take out a few whole sweet potato cubes. Pour the soup into a blender or use a hand blender to puree the soup until smooth or your desired texture.
Garnish with croutons, fresh sage, and sweet potato cubes you set aside. Serves 3-4.
Creamy Celery Soup
The recipe for this soup came about by chance. I had a whole bunch of celery that I didn't want to toss! The vegetable lends itself brilliantly to soups, and the underlying taste can go either way depending on the additional ingredients. Due to the chickpeas, mushroom and peas, this soup has a sweet, earthy, nutty, lentil-like flavour.
Celery also has a lot of health benefits, such as helping to reduce inflammation and aid digestion. It’s heavy in water content and is often praised by those into fitness and weight loss. No need, in this case, to blend the celery into a bland juice! It's a lot more versatile than that.
Like with all soups, you can get creative, put in your favourite ingredients, and make use of other vegetables you don’t want to go waste.
You also don't need to wait for the cold weather for this one. Celery is in season, and make for a great summertime soup.
I would recommend incorporating some extra greens - I add some zucchini and peas for nutritional value and sweetness. The chickpeas for another flavour element (the nuttiness) and to help thicken the soap. Potatoes are another great option for that. Give it a go!
Ingredients
1 large bunch celery sticks
1 large portobello mushroom, chopped
1 small zucchini, sliced and chopped
1 cup dried chickpeas (soaked overnight and drained)
1/3 cup frozen peas
2 tablespoons vegetable oil
2 tablespoons butter
1/2 large onion, chopped
1 tablespoon garlic, minced
1 tablespoon fenugreek
1 teaspoon mustard powder
1 teaspoon chili powder
1 teaspoon salt
1 tablespoon black pepper
3 vegetable bouillon cubes
1 tablespoon cumin
1 tablespoon coriander
1 tablespoon dried thyme
4-5 cups water
1/4 cup heavy cream or coconut cream
Instructions
Wash, peel and chop the celery into small pieces - peeling will get rid of the larger strands and make for a more pleasant celery eating experience!
In a large pot, sauté the garlic and onion in the butter and vegetable oil for about 2 minutes. Add the spices, bouillon cubes, salt and pepper, and cook for another 3 minutes.
Add the chickpeas, celery and zucchini. Sweat out the vegetables for about 5 minutes.
Add the peas and mushroom, cook for another 2 minutes. Pour in the water and simmer on reduced heat with the lid on. Stirring occasionally, do this for about 30 minutes or until the chickpeas and celery have softened. Season to taste.
Remove from the heat and stir in the cream, set aside to cool for 10 minutes.
Using a hand mixer or blender, cream the soup until smooth.
Top with fresh basil, thyme and cream, and serve with toasted bread. Enough for 4-5.
Cauliflower Tumeric Chickpea Soup
Next to kale, cauliflower is probably one of my favorite cruciferous vegetables. I like it more than I do broccoli (though I think broccoli has an unfair reputation!) Soup is a great way to make use of stray vegetables in the fridge or freezer, as well as dressing up vegetables you may otherwise not enjoy raw, roasted or eaten whole in another form. This flavorful, turmeric-spiced soup should warm you up if you have the chills or are just craving something hot and hearty and can be enjoyed with some lightly toasted bread.
Ingredients
2 cups uncooked cauliflower
1 tablespoon turmeric
3- 4 cups vegetable broth (depends on how much soup you want, less broth if your vegetables are frozen)
1 tablespoon flour
1/2 teaspoon cumin
1/2 teaspoon coriander
1/2 teaspoon salt
1 tablespoon black pepper
1/2 teaspoon curry power
1/2 teaspoon ginger
1 cup mix of carrots and celery, chopped
1/3 + 1/3 cups heavy cream (or coconut milk)
1 tablespoon garlic, minced
2 tablespoons butter
1 tablespoons olive oil
1/4 + 1/4 cups parmesan cheese
1/2 cup chickpeas
Instructions
Step 1
Heat 1 tablespoon butter and olive oil and sauté onions and garlic for about 3 minutes, do not burn. Add the spices and cook for another 2 minutes, until fragrant.
Step 2
Add the carrots and celery, cook for 2 minutes, or until slightly softened.
Step 3
Add the cauliflower, chickpeas, and broth, reduce temperature to simmer.
Step 4
In a smaller pot on low heat, add 1 tablespoon butter until melted. Add the flour, 1/4 cup cheese, and 1/3 cup cream a little bit at a time. Whisk to form a roux (which will act as a thickening agent for your soup). You can season the mix with salt and pepper.
Step 5
Add the roux, and the remaining cream and parmesan cheese to your soup pot, stir, and simmer for 15 minutes. Season to taste with salt and pepper.
Step 6
Once your soup is cooked, turn the heat off and set aside to cool. When slightly cooled, using a hand mixer or moving your soup to a blender, blend the soup to your preferred consistency.
Serve hot with lightly toasted bread, garnish with cheese, spring onions, and roasted cauliflower. Serves 4-5.
Tip: Keep tasting and seasoning as you cook! This will ensure your soup comes out to your liking and does not taste bland.
Spicy Peanut, Kale and Sweet Potato Soup
Kale, sweet potato and peanut butter are all ingredients that make wonderful additions to your diet for various health-related reasons. Bring the trio together with some cayenne pepper and coconut milk to get a hearty soup that warms you even the coldest night!
Spicy Peanut, Kale and Sweet Potato Soup
Ingredients:
- 1/2 cup mix of leeks and onions, chopped
- 1 tablespoon oil
- 1 tablespoon butter
- 1/2 cup carrots, chopped
- 1 large sweet potato, chopped
- 1 can sweet corn
- 1 can diced tomatoes
- 1 teaspoon tomato paste
- 2 tablespoons garlic, minced
- 1/4 cup scallions, chopped
- 1/8 cup basil, chopped
- 1 cup coconut milk
- 2 cups vegetable broth
- 1 teaspoon ground mustard
- 1/2 cup peanut butter
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon paprika
- 2 tablespoons cayenne pepper
- 1 tablespoon soy sauce
- 1 tablespoon lemon juice
Instructions:
- Prepare your vegetables.
- On medium heat, sauté the garlic in butter and olive oil until fragrant, about 1 minute. Add the spices, onion and leek mix, cook until onions become translucent, about 3 minutes.
- Add the diced tomatoes and tomato paste, cook for another 2 minutes.
- Add the sweet potato, carrots, and soy sauce, cook for 3 minutes.
- Add the coconut milk and 1 cup broth, simmer or 2 minutes, stirring frequently.
- Add the basil and scallions and bring the soup to a boil, about 5 minutes.
- Add the kale a bunch at a time to wilt down (this will create space for the next handful of kale).
- Add the remainder of the broth, corn, and scoop in the peanut butter, making sure to dissolve all the lumps. Add the lemon juice, stir.
- Reduce the heat and simmer for 25-30 minutes, check on your soup to ensure it doesn't burn and add more broth if necessary. Add salt and peer to taste, stirring occasionally.
- Garnish with fresh basil and serve hot with some fresh bread if you like!
Calories
353Fat (grams)
18.56Carbs (grams)
43.7Protein (grams)
9.19
Spicy Ginger Carrot Soup
Soup, glorious soup! It’s one of the most heartwarming meals I especially love during the colder months. I also adore ginger. Carrot and ginger combined make for one of the most delicious soups, and both have several health benefits. The intensity from the ginger, heat from the Ethiopian spice mix berbere (easy to make at home, I linked a recipe below but you can get it in the store), and sweetness from the carrots make for a well-balanced, super tasty soup.
Spicy Ginger Carrot Soup
Ingredients:
- 1 cup coconut cream
- 1 1/2 cups water
- 1/2 red onion, finely chopped
- 3 garlic cloves, minced
- 1 thyme sprig
- 2 tablespoons butter or coconut oil
- 1 large sweet potato, chopped
- 1 tablespoon ground ginger
- 1 tablespoon fresh ginger, finely minced
- 3 large carrots, chopped
- 1 tablespoon curry powder
- 1 teaspoon pepper
- 1 teaspoon chili powder
- 1 teaspoon salt
- 1 teaspoon lemon juice
- 1 teaspoon fish oil
- 1 tablespoon brown sugar
- 1 tablespoon berbere spice
- 2 cups chicken stock
Instructions:
- Add the butter/oil to a large pot and cook the onion and garlic until fragrant. Add the spices and sugar, cook for 2 minutes. Do not burn!
- Add the carrots, sweet potato, water, and stock. Simmer at medium-low heat for 20-25 minutes until the sweet potatoes especially have softened - test with a fork.
- Take off the heat and add half the coconut milk, allow to cool. Blend with a hand mixer until smooth.
- Add remaining coconut milk, lemon juice, and fish oil to finish. Serve hot and garnish with seeds, herbs and coconut cream.
Calories
371Fat (grams)
29.43Carbs (grams)
27.41Protein (grams)
5.18