Simple recipes for healthy soups.
Pumpkin cream soup
- 800-1000 g pumpkin
- cinnamon
- chili
- salt
- olive oil
- 100 ml coconut milk
- 4 cm ginger root
- 1 sweet onion or 1 leek stem
Cut the pumpkin into large chunks, leaving the skin on. Toss in a bowl with olive oil, salt, dried chili, ground cinnamon (or break a cinnamon stick into pieces). Arrange on a baking sheet lined with parchment paper and roast for 30-40 minutes at 200°C. Meanwhile, sauté the onion and ginger in butter or olive oil. Blend the roasted pumpkin, sautéed onion, ginger, cinnamon (if in pieces), and coconut milk until smooth. Add water if needed to achieve the desired consistency.
Carrot soup
- 400 g carrots
- 1 sweet potato or parsnip
- 1 onion
- 1 tbsp. olive oil or butter
- 4-5 sprigs of fresh tarragon or 1 tbsp. dried
- freshly ground black pepper
- grated nutmeg
- ½ cup coconut cream
Peel and chop the onion, carrots, and any other root vegetables you choose. In a heavy-bottomed pot (used for both frying and boiling), melt the butter. Add the onion and cook, stirring, until it becomes opaque and soft. Add the sweet potato/parsnip and carrots, sauté for 1-2 minutes. Pour in 500-600 ml water, season with salt, bring to a boil, and simmer with the lid on over medium heat for 20-25 minutes until the vegetables are tender.
Transfer the cooked vegetables and their broth to a blender, add the cream, and fresh tarragon. Blend until smooth.
Fresh tarragon can be substituted with dried, but the flavor will be less pronounced.
Serve topped with flax seeds, pumpkin seeds, or crispy bacon. This soup develops even more flavor if left overnight.
Smoky roasted tomato soup
- 1-1.5 kg of tomatoes (can be frozen)
- 1 red bell pepper
- 1 chili
- 1 large carrot
- 5 cloves of garlic
- salt
- paprika
To infuse a smoky flavor, roast the chili until charred. If using dried chilies, toast them until nearly blackened before blending. Alternatively, use smoked paprika for added depth.
Roast the tomatoes, peeled red bell pepper, chili, garlic cloves (in their skins), and carrot (cut into thin sticks) at 200°C for 45 minutes. Optionally, switch to grill mode for the final 5 minutes to brown the vegetables further. Blend the roasted vegetables, peeled garlic, and smoked paprika with 1-2 cups of water or vegetable stock (add gradually to reach the desired consistency) and olive oil.
Pumpkin cream soup
- 800-1000 g pumpkin
- cinnamon
- chili
- salt
- olive oil
- 100 ml coconut milk
- 4 cm ginger root
- 1 sweet onion or 1 leek stem
Cut the pumpkin into large chunks, leaving the skin on. Toss in a bowl with olive oil, salt, dried chili, ground cinnamon (or break a cinnamon stick into pieces). Arrange on a baking sheet lined with parchment paper and roast for 30-40 minutes at 200°C. Meanwhile, sauté the onion and ginger in butter or olive oil. Blend the roasted pumpkin, sautéed onion, ginger, cinnamon (if in pieces), and coconut milk until smooth. Add water if needed to achieve the desired consistency.
Carrot soup
- 400 g carrots
- 1 sweet potato or parsnip
- 1 onion
- 1 tbsp. olive oil or butter
- 4-5 sprigs of fresh tarragon or 1 tbsp. dried
- freshly ground black pepper
- grated nutmeg
- ½ cup coconut cream
Peel and chop the onion, carrots, and any other root vegetables you choose. In a heavy-bottomed pot (used for both frying and boiling), melt the butter. Add the onion and cook, stirring, until it becomes opaque and soft. Add the sweet potato/parsnip and carrots, sauté for 1-2 minutes. Pour in 500-600 ml water, season with salt, bring to a boil, and simmer with the lid on over medium heat for 20-25 minutes until the vegetables are tender.
Transfer the cooked vegetables and their broth to a blender, add the cream, and fresh tarragon. Blend until smooth.
Fresh tarragon can be substituted with dried, but the flavor will be less pronounced.
Serve topped with flax seeds, pumpkin seeds, or crispy bacon. This soup develops even more flavor if left overnight.
Smoky roasted tomato soup
- 1-1.5 kg of tomatoes (can be frozen)
- 1 red bell pepper
- 1 chili
- 1 large carrot
- 5 cloves of garlic
- salt
- paprika
To infuse a smoky flavor, roast the chili until charred. If using dried chilies, toast them until nearly blackened before blending. Alternatively, use smoked paprika for added depth.
Roast the tomatoes, peeled red bell pepper, chili, garlic cloves (in their skins), and carrot (cut into thin sticks) at 200°C for 45 minutes. Optionally, switch to grill mode for the final 5 minutes to brown the vegetables further. Blend the roasted vegetables, peeled garlic, and smoked paprika with 1-2 cups of water or vegetable stock (add gradually to reach the desired consistency) and olive oil.
