This just might be the most adaptable soup recipe in the word! This recipe serves two and contains two servings of vegetables per person. Pop it in a thermos flask if you aren’t going to be at home come lunchtime.
The Basic Recipe: Very gently sauté one small diced onion, and one crushed and chopped garlic clove in 50g of butter for five minutes. Add approximately 240g chopped seasonal, organic vegetables of choice and stir for another five minutes. Pour over 500ml homemade or gluten free and MSG free stock and simmer until the vegetables are soft. Season. Blend if preferred.
Optional Extras: a pinch of dried herbs or spices, a small diced potato, a handful of lentils or cooked beans, extra butter, half a can of coconut milk.
Optional Toppings: a spoon of live, unsweetened yoghurt; a drizzle of good quality olive oil, a swirl of coconut milk, a scattering of finely chopped fresh herbs or dried seaweed; a sprinkling of crumbled crispy bacon, a few strips of leftover roast meat, a pile of lightly toasted seeds or nuts.
Possible combinations: peas and thyme, beetroot and cumin, carrot and coriander, broccoli and nutmeg, leek and potato, sweet potato with red lentils and cumin, fennel and potato with black pepper; roasted butternut squash and sweetcorn with chilli; mushroom with black pepper and parsley, parsnip and carrot with curry powder, spinach and potato with nutmeg.
Big Pan of Greens
Chop / slice / dice and chuck in a big frying pan just a few of the following (in roughly this order), leaving a few minutes between each addition and stirring every so often: butter, onions, garlic, celery, dried chilli, leeks, courgettes, cabbage, kale, spring greens, fresh beans, frozen peas, a splash of stock and or Worcestershire sauce.
Season, clamp a lid on and leave on a low heat until the veggies are soft before serving with (if you like) a lightly fried fillet of fish, a couple of poached or fried eggs; a homemade meat patty (shape a patty from ground meat, season and fry until cooked through.) or a homemade nut and bean burger (remember – no soya, gluten, dairy or damaged fat sources though.)
Eggs and Bacon Salad
Chop and gently fry some bacon in a little olive oil until crispy. Add it to a bowl of alfalfa sprouts (or any other type of sprouted seeds or pulses), chopped pepper, chopped tomatoes, sliced cucumber and quartered hard boiled eggs. Splash a little more olive oil and some balsamic vinegar into the still-hot frying pan to deglaze and immediately pour the resulting hot dressing over the rest of the ingredients. Serve straight away.
Roasted Mediterranean Vegetables
Chop (and deseed where necessary) some combination of: peppers, courgettes, tomatoes, onions, garlic cloves (leave in their skins) and aubergines. Toss in butter or olive oil and roast in a hot oven for around 40 minutes, stirring occasionally. If it starts catching you can cover with silver foil. Delicious served with quinoa or rice for a packed lunch. Don’t forget to squeeze the ready-made garlic puree out of the skins!
Blitz any leftovers with enough olive oil to reach the consistency you like. Store in the fridge for using as a dip or a sauce.
- A big leafy salad with cold strips of meat
- Hard boiled eggs or a tin of fish with an easy dressing of olive oil, vinegar or lemon juice; salt and pepper. Sprinkle on some lightly toasted nuts or seeds for added crunch.
- A good spread of deli meats, gluten and dairy free dips, oatcakes and antipasti vegetables (peppers, artichokes, olives etc.)
- A quick omelette stuffed with salad or avocado slices.
- Stir fried veggies with a pinch each of cumin and chilli flakes. Before serving scramble a few eggs into the mixture and top with chopped coriander.
- More ideas in my recipes here!