20 Nov 2017
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Is it any wonder that comforting soups are perfect for the whole family? After all, they are as healthy as they are delicious!
We’ve sussed out three delicious soups that are easy to make and meatless, yet loaded with tons of fibre and flavour.
Two are hot soups that are perfect for a cool evening, while one is a refreshing chilled soup that hits the spot when the weather is warm.
Scroll through our photo gallery for the yummy recipes!
Recipes reprinted from Soup Cleanse Cookbook, by Nicole Centeno, with permission from Rodale Books. Available at major bookstores.
Main photo: iStock
Recipe photos: Soup Cleanse Cookbook
20 Nov 2017
Carrot Coconut Curry
With luscious coconut oil and coconut milk to impart a sweet nuttiness to this vegetable-rich curry, this is the curry of your dreams. Carrots and Madras curry add a bright golden-orange colour that contrasts with hearty black lentils and bold red-pepper flakes.
2 tbsps coconut oil
1 small onion, diced
1 rib celery, diced
4 cups chopped carrots
1 clove garlic, minced
2 tbsps Madras curry powder
226g dried black lentils, rinsed and drained (pick out small stones)
2 quarts (about 1.9l) water
1 can (443ml) coconut milk
1½ tsps sea salt
½ cup chopped fresh cilantro
A pinch of red-pepper flakes
Peel of 1 orange, grated (optional)
1. In a medium pot over medium heat, warm the oil. Cook the onion, celery, and carrots, stirring frequently, for 10 minutes, or until the mixture is tender. Stir in the garlic and curry and cook for 1 minute, or until fragrant.
2. Enjoy warm or chilled. Garnish with the cilantro, red-pepper flakes, and orange peel (if desired).
20 Nov 2017
“Chicken” stew with rice
Chicken soups and stews are a classic favourite when you’re feeling under the weather. For this meat-free version, king oyster mushrooms are used in place of chicken. With light-colored flesh that is a little more dense than other mushrooms, the cylindrical mushrooms bear an uncanny resemblance to chicken, plus, they soak up the flavours of the broth and seasonings beautifully. Regular oyster mushrooms work well here, too, as do maitake (also known as “hen of the woods”) mushrooms.
2 tbsps olive oil
1 yellow onion, diced
3 cloves of garlic, minced
2 carrots, diced
2 large ribs celery, diced
1 tsp sea salt
½ tsp ground black pepper
1 tsp dried oregano
½ tsp dried thyme
3 cups king oyster mushrooms or regular oyster mushrooms or maitake mushrooms, chopped
4 cups homemade vegetable stock or low-sodium store-bought broth
2 cups water
⅓ cup wild rice or short-grain brown rice, rinsed
¼ cup chopped fresh dill, or 1 teaspoon dried
Lemon wedges (optional)
1. In a large pot over medium heat, warm the oil. Cook the onion, garlic, carrots, and celery, stirring frequently, for 7 to 10 minutes, or until the mixture is tender. Add the salt, pepper, oregano, and thyme and cook, stirring, for 2 minutes.
2. Add the mushrooms and cook for 10 minutes, or until the mushrooms have softened and browned a bit. This step is what really develops the flavour of your soup, so give it a little more time to make sure the mushrooms get colour.
3. Stir in the stock and water. Increase the heat to high and bring to a boil. Reduce the heat to medium-low, stir in the rice, cover, and cook for 45 minutes, or until the rice is soft but still has some bite to it (al dente).
4. Stir in the dill at the last minute and serve warm with the lemon wedges (if desired).
20 Nov 2017
Grapefruit and Fennel Consommé
Best enjoyed chilled, this soup is just as comforting as a warm broth. The fresh aroma, along with its energising and healing properties, help your detox systems work better. It has a sweet and bitter taste of grapefruit mixed with the potent licorice-like flavour of the fennel.
1 tbsp olive oil
1 small bulb fennel, thinly sliced (about 4 cups)
Sea salt and ground black pepper, to taste
4 red grapefruits, segmented and chopped into bite-size pieces and juice reserved (about 4 cups flesh and 1 cup juice)
1 tsp grated orange peel
1 cup water
2 tbsps chopped fresh dill
1. In a medium skillet over medium heat, warm the oil. Cook the fennel, salt, and pepper, stirring frequently, for 8 minutes, or until the fennel starts to caramelise. Add a splash of water and allow the steam to cook the fennel for 1 minute.
2. In a large bowl, combine the fennel, grapefruit juice and segments, orange peel, water, and dill.
3. Ladle into bowls and chill in the refrigerator for 1 hour or overnight. Enjoy chilled.