Warming Winter Soups

Benefits of Using Organic Soup Ingredients

As you may already know, organic produce has been proven to have a higher nutrient content than conventional produce, and more importantly is free from toxic pesticides, herbicides and GMO. Soups are easily digested because they are cooked and often pureed. Selecting organic produce for your soup allows you to absorb more delicious and healthy vitamins and minerals, without the risk of easily absorbing any nasties.

Health Benefits of Eating Soup

1. Cooked foods, especially vegetables, are usually gentler on your digestive system than raw foods. Pureed soups are essentially pre-chewed, making them even easier to digest.
2. Soups are made from nutrient-dense ingredients like herbs, vegetables and legumes. Because the soup has a high nutrient content and it's easy to digest, your body is able to absorb more of those nutrients into your system.
3. And finally, eating soup makes you feel WONDERFUL!

Superfoods for Soup

• Ginger is excellent for digestion because it stimulates the production of bile. It also helps to reduce muscle pain, treats infection, lowers blood sugar, lowers cholesterol, and helps to prevent Alzheimer’s and cancer.
• Turmeric is a fantastic anti-inflammatory ingredient. The active ingredient in turmeric is curcumin (which is activated with black pepper) and has been shown to help reduce inflammation not only in the gut but also throughout the body. It is also dramatically increases the antioxidant capacity of the body, lowers the risk of cancer and brain and heart diseases and helps to treat depression and arthritis.
• Black Pepper boosts nutrient absorption, is high in antioxidants, anti-inflammatory, and may benefit your brain, blood sugar levels and helps to fight cancer.

Deliciously Warming Soups

Spice and Seed Topping for Soups

• 1 cup almonds, crushed
• 1/2 cup pumpkin seeds
• ½ cup sunflower seeds
• 2 tsp sesame seeds
• 1 tsp turmeric
• 1/2 tsp cinnamon ground
• 1/4 tsp ginger powder
• 1/4 tsp garlic powder
• 1/2 tsp pepper

1. Add all the ingredients into a jar with lid, mix to combine.
2. Add 2 tsp of the mix on top of a soup serving.

Anti-Inflammatory Ginger and Turmeric Carrot Soup

This Low-FODMAP vegan and deliciously creamy Ginger and Turmeric Carrot Soup is anti-inflammatory and great for digestion! 

• ½ cup organic spring onion or leek, cleaned and sliced
• ½ small chopped organic fennel
• 3 cups chopped organic carrots
• 1 ½ cup chopped organic pumpkin
• 2 organic garlic cloves, minced
• 1 tablespoon grated organic ginger
• 1 tablespoon grated organic turmeric
• Pepper to taste
• 3 ½ cups vegetable stock
• Optional pinch of organic chilli flakes

1. Add all ingredients into a large pot.
2. Cover and boil for 10 minutes and then cook on low heat until carrot is soft (around 20 minutes).
3. Once the soup is cooked, add it to a blender and blend until creamy.
4. Serve immediately with a dollop of coconut yogurt and enjoy!

Pumpkin Sweet Potato Detox Soup

This vegan detox soup packed with Vitamin A and fibre is a delicious soup for a winter detox! 

• ½ cup cooked organic red lentils
• 1 organic sweet potato peeled and cut in cubes
• 3 organic carrots peeled and roughly chopped
• 1 onion (or spring onion tips for low-FODMAP) peeled and cut in quarters
• 3 organic garlic cloves crushed
• 1 tsp grated organic turmeric root or powder
• 1 tsp grated organic ginger
• Pinch of organic chili powder
• ¼ tsp sea salt
• 2 cups warm vegetable stock
• 1 tsp coconut oil
• Fresh parsley

1. Heat the oven at 165°.
2. Line a baking sheet with baking paper, add the sweet potato, carrots, parsnip, onion, and garlic, season with salt, chili, turmeric, add the coconut oil and toss to combine.
3. Roast for 20 minutes then transfer into the blender.
4. Add the vegetable stock, and cooked red lentils into the blender and process to obtain a smooth cream.
5. Serve warm, garnished with fresh parsley.

Detox Beet Soup

• 3 medium organic beetroots
• 2 organic carrots finely diced
• 1 organic onion (or low-FODMAP spring onion tips) finely diced
• 2 organic garlic cloves crushed
• 1 small organic leek finely diced
• 1 tsp organic coconut oil
• 2 cups vegetable stock warm
• ¼ tsp sea salt

1. Place the unpeeled beetroots in a pot, cover with water, bring to boil then simmer for 30 minutes until tender.
2. Drain from water and set aside to cool.
3. Heat the coconut oil in a cast iron skillet, add the onions, garlic, leek, and carrot and cook for 5-7 minutes over low heat. Remove from the heat and transfer onto a plate.
4. Peel the beet roots, cut into cubes, and add into the blender, together with the cooked vegetables and warm vegetable broth.
5. Process to obtain a smooth cream.
6. Season with pepper and serve garnished with soup topping.

 Probiotic Greens Miso Soup

This organic green miso soup is a healthy and delicious treat. Remember to save back most of the miso paste to add to the soup once it has cooled to get the full probiotic benefits! 

• 4 cups vegetable stock
• 4 tbsp organic red or white miso paste
• ¼ cup organic silken tofu
• 2 cups organic greens - kale, spinach, Swiss chard, string beans or any other available
• ½ cup organic spring onion

1. Place miso into a small bowl, add a little hot water and whisk until smooth. This will ensure it doesn’t clump when added to the soup.
2. Add the stock, onions, tofu, greens and half the miso to a pot and bring to the boil and then reduce to a simmer for 5 minutes.
3. Remove from heat, add remaining miso mixture, and stir to combine.
4. If you wish you can serve beside a bowl of organic rice and a drizzle of organic tamari.

Antioxidant Minestrone Soup

This delicious Mediterranean-style minestrone is packed with antioxidants. Minestrone was traditionally made to use up leftover vegetables, so feel free to use any seasonal vegetables and greens you have on hand. 

• ½ organic capsicum
• 2 organic carrots, peeled, chopped
• 2 organic celery sticks, chopped
• 2 organic potatoes, peeled, chopped
• 4 cups stock
• 400g can chopped organic tomatoes
• 2 tbsp organic tomato paste
• 400g can organic red kidney beans, rinsed, drained
• 80g (1 cup) organic pasta
• 1/3 cup chopped fresh continental parsley

1. Place the capsicum, carrots, celery and potato in a large saucepan and stir to combine. Cook over high heat, uncovered, stirring often, for 5 minutes.
2. Add the garlic, stock, tomatoes, tomato paste and red kidney beans to the pan, cover and bring to the boil. Reduce heat to medium-low. Simmer, covered, stirring occasionally, for 30 minutes or until the vegetables are tender.
3. Increase heat to high. Add pasta and cook, uncovered, stirring occasionally, following packet directions or until pasta is al dente. Season with salt and pepper. Ladle into serving bowls and sprinkle with parsley. Serve immediately.

 We hope you get to enjoy some of these soups over the coming weeks. If you would like to see more of our delicious recipes, check them out here. And don’t forget to check out our socials (you can click on the links below) to show us some pictures of your fresh, healthy and delicious creations!