Soups
Soups are very versatile; you can make it as a starter or a main course, hot or cold, creamy or with pieces. The possibilities are huge and they can be an extremely good way to add vegetables and other important nutrients into your family’s diet.
Carrot and ginger soup
(Yields: 6 portions)
Ingredients:
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25g coconut oil
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1 large onion, chopped
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1 clove garlic, crushed
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1 kg carrots, washed and chopped
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2 cm piece fresh root ginger, peeled and coarsely grated
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1.5l vegetable stock
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75ml coconut cream
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2 tbsp chopped parsley
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salt and pepper to taste
Preparation:​
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Heat the olive oil in a thick-based saucepan, add the onion and garlic and sauté for 5 minutes. Add the carrot and the grated ginger, cover and cook for 3 minutes. Add the stock and bring to the simmer, cooking for 25 minutes until the carrots are tender.
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Transfer to a food processor and blend until smooth. Then stir in the coconut cream, chopped parley and seasoning to taste.
Kale soup (Caldo verde)
Yield: 6-8 servings
Ingredients:
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500g Kale thinly sliced
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2 medium Cassava roots (or about 8 big potatoes), peeled and chopped
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1 onion, minced
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4 garlic cloves, minced
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3 tbsp olive oil (more to garnish)
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3 cups of water
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Salt and pepper to taste
Preparation:
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1. Sautee onion, garlic (reserve 2 to sauté the kale) in olive oil (2 tbsp) over medium heat.
2. Add the Cassava (or potatoes), the water and the seasoning and bring it to a boil. Cook until the cassava is mushy
3. Sautee the kale in the remaining olive oil and garlic for about 3 minutes.
4. Mash the mixture with a hand blender. Add the Kale just before serving, simmer for 5 minutes.
5. Garnish with olive oils and serve it hot.
Miso Soup
(Yield: 4 servings)
Ingredients:
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200g sweet potato or pumpkin, chopped into matchsticks
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4 cups water
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1/2 tbsp instant dried wakame
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1 tbsp rice miso
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2 tbsp leek, chopped
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1 tbsp finely cut spring onion to garnish
Preparation:
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1. Bring the water to a boil.
2. Add the pumpkin and cook until it gets soft.
3. Add the instant wakame, let it boil for a few more minutes.
4. Lower the heat and add the dissolved miso.
5. Simmer for 3-4 minutes more in low heat and serve garnished with the spring
Orange lentil soup
Yield: 6 servings
Ingredients:
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100 g orange lentils
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350 g carrot
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5 cm kombu seaweed (hydrated)
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350 g onion
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100 g beetroot
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70 g umeboshi puree
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1 tsp sweet paprika
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2 cloves garlic
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2 bay leaves
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2 tbsp sesame oil
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Water (enough to cover the vegetables)
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Pinch of Salt
Preparation:
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1. Peel the vegetables (for the organic carrot with, just clean with a vegetable brush) and cut in chunky peaces.
2. Sauté the onion and garlic in sesame oil on a low fire. Add the vegetables and the rest of the ingredients apart from the lentils.
3. Cover the vegetables with water, a pinch of salt and let it cook for 15 min.
4. Add the lentils and cook for further 15 minutes.
5. When the vegetables are tender, take away the bay leaves and mix the soup with the umeboshi puree. Add more water to make the soup creamy.