Today, We Put the 'Super' in Soups!

Hot + healthy starts here!

08 Jul 2016 By Emma-Charlotte Bangay

At this time of year, clothing, homes and food must be served warm!

“Eating is a way to raise body temperature, and so the cravings begin,” Nutritionist and founder of Falling In Love With Food, Zoe Bingley-Pullin explains of our propensity to reach for hot foods in winter. “Essentially, the body likes to maintain a tight balance so when body temperature drops the body sends out signals to warm up, quick smart!” explains

When it comes to the #1 super food for winter, soup is where it’s at, she says. It enables us to consume a high content of vegetables, exercise portion control and get our intake of healthy herbs.

Five Super Soup Ingredients

Turmeric: “I never add turmeric just for its golden colour!’ Zoe admits. “Turmeric boasts potent anti-inflammatory properties and if first cooked with olive or coconut oil is more readily absorbed.”

Cannellini Beans: Rich in fibre, protein and resistant starch, Cannellini Beans prove a powerful combination for promoting gut health and also satiety, says Zoe.

Black Beans: Rich in antioxidants and fibre, black beans are known for their beneficial effects on healthy blood sugar support, says Zoe. “An antioxidant-rich diet during winter helps build a strong immunity,” she adds.

Beetroot: Rich in antioxidants and minerals and traditionally believed to support detoxification, Beetroot is an excellent option to add tang to any winter soup.

Kale: “A not so surprising pick and for good reason!” Zoe enthuses. “Kale is a highly-nutritious vegetable and its rugged texture lends itself perfectly to soups.”

As an accompaniment to soup “avoid croutons, which have been deep-fried and instead opt for a small slice of sourdough/soy and linseed or rye bread” Zoe suggests. “Also, if your soup is already a carbohydrate based soup like pumpkin, sweet potato or lentil, be mindful of adding extra carbohydrates in the form of bread, to your meal,” she says. “As tempting as extra carbohydrates are, you may instead benefit from adding shredded chicken, boiled eggs or ricotta cheese/yoghurt instead for added protein.”

Here are 3 of Zoe’s super soup recipes to try.

For The Office

Today, We Put The 'Super' in Soups: AW16

Curried Sweet Potato & Lentil Soup

Serves 4-6

Prep: 10 minutes

Cooking: 30 minutes

Ingredients:

1kg orange-fleshed sweet potato
1 cup celery, diced
1 tomato, diced
1 carrot, diced
1 long red chilli, finely diced
1.5L vegetable stock
1 cup organic tinned cannellini beans, drained and rinsed
1 cup organic tinned red kidney beans, drained and rinsed
1 cup organic tinned lentils, drained and rinsed
2 tsp. fresh ginger, grated
1 tsp. cumin, ground
1 tsp. coriander, ground
½ cup parsley or coriander, chopped
sea salt and pepper, to taste

Note: can also use uncooked legumes, soaked overnight

Method:

  1. Peel the sweet potato and cut into small cubes
  2. In a saucepan combine sweet potato and stock, bring to the boil
  3. Add celery, carrot and tomatoes
  4. Simmer for 15 minutes or until sweet potato is soft
  5. Add chilli, ginger, cumin, coriander, beans and lentils to the pot
  6. Reduce heat and simmer for 15 minutes
  7. Season with salt and pepper, add ½ the parsley
  8. Blend mixture if desired
  9. Serve with a scatter of remaining parsley

For a Dinner Party

Today, We Put The 'Super' in Soups: AW16

Carrot, Coconut & Coriander Soup

Serves 4-6

Prep: 10 minutes

Cooking: 30-40 minutes

Ingredients:

2 tbsp. extra virgin olive oil
1 large brown onion, coarsely chopped
2 garlic cloves, crushed
2 tsp. coriander, ground
1 tsp. cumin, ground
1 tsp. cinnamon, ground
1 tsp. paprika
2 tbsp. tamari/soy sauce
4 carrots, coarsely chopped
400g pumpkin, peeled, deseeded, roughly chopped
1 litre (4 cups) vegetable or chicken stock
1 x 270ml can coconut milk
1 tsp. honey
coriander leaves, to serve
yoghurt, to serve

Method:

  1. In a large saucepan or steamer add the carrots and pumpkin, cook until soft. Once cooked, stir through a little chicken stock and set aside.
  2. Heat the oil in a large saucepan over medium heat. Add the onion and garlic and cook, stirring for 5 minutes or until onion softens.
  3. Add the pumpkin and carrot, coriander, cumin, cinnamon and paprika and cook, stirring for 1 minute or until aromatic.
  4. Add soy/tamari, coconut milk and fresh coriander.
  5. Ladle the stock over and bring to a simmer.
  6. Reduce heat to low and cook, stirring occasionally, for 30 minutes or until carrot is very tender. Remove from heat.
  7. Add honey and blend carrot mixture with a stick blender until smooth.
  8. Serve in shot glasses with a dollop of yoghurt and top with coriander leaves.

For The Family

Today, We Put The 'Super' in Soups: AW16

Roast Pumpkin & Lamb Soup

Serves 6-8

Prep: 15 minutes

Cooking: 60 minutes

Ingredients:

750g lean lamb, cut into small cubes
500g pumpkin, cut into cubes and roasted
2 tbsp. EV coconut oil or EV olive oil
1.5L chicken stock or water
1 tsp. salt
1 tsp. ground pepper
1 large onion, peeled and finely chopped
2-3 tbsp. curry powder
1 cup bulgur, uncooked
1 punnet perino tomatoes
½ red capsicum, de-seeded and finely diced
2 cups fresh green peas or thawed frozen peas
½ bunch parsley, finely chopped

Method:

  1. In a large saucepan over medium heat, add the oil and brown the lamb on all sides in a large pot. Pour off fat and set the lamb aside.
  2. In the same frying pan sauté the onions in a little oil until tender. Mix in curry powder and cook 1 minute and add to the lamb mixture.
  3. Add all the remaining ingredients, apart from the peas and parsley and simmer, covered, for 45 minutes.
  4. Add peas and parsley, about 15 minutes before serving. Serve with crusty multigrain bread.

 Are you a soup fan? Which one will you be dishing up this weekend? 


08 Jul 2016 By Emma-Charlotte Bangay

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