Soup recipes

On this page you will find a selection of super easy, quick and filling soup recipes. The idea behind these simple soup recipes is that eating well doesn't have to be complicated or time consuming.

 

You can easily feed your whole family with a soup day or two a week, save money and feel fabulous. Soups, and especially pureed soups, are a really convenient way to eat lots of coloured vegetables and even though they are thoroughly cooked, you are using all the vitamins and minerals - even the water soluble vitamins will be consumed as they form a part of the soup base.

Note, investing in a slow cooker does make cooking weeknight dinners a truly enjoyable experience.

Curried Butternut Squash Soup

IBS friendly and VEGAN

This is a simple, all time favourite in our house, made with slight variations each time and is enjoyed by everyone. Even our toddler loves it and always asks for second helpings.

To make sure it's an easy weeknight dinner, it needs to be a complete meal and therefore will keep the hunger at bay even on the long and cold winter nights. 

Ensuring that the soup contains enough protein to balance out the veggies, I add a cup of lentils that have been thoroughly washed and soaked in filtered water for a minimum of 3 hours (IBS precaution).

 

IBS sufferers, note: it's recommended to soak the split lentils overnight and change the water at least once. Be sure to rinse thoroughly before adding them to the pot. 

Recipe

Makes: 4-6 portions

Prep time: 15mins

Cooking time: 45mins

Ingredients

1 whole butternut squash

3 medium size carrots

1 cup of red split lentils

1 cup of rice coconut milk

1 carton of oat cream

1 ts of ground turmeric

1/2 ts of ground ginger

pinch of salt, pepper and chilli flakes on top

Method

1. Rinse and soak red split lentils. Repeat.

2. Peel, deseed and chop butternut squash and carrots into chunks. 

3. Place all ingredients into pot/slow cooker and let simmer for min. 45 minutes. 

4. Blend the soup into a puree of desired texture.

5. Serve with sprinkle of salt, pepper and chilli flakes. If you want more substance, add a dollop of coconut or soya yogurt.

Spicy Tomato Soup

IBS friendly and VEGAN

This is a super quick and easy weeknight dinner that can be dressed as a fancy starter or a filling ​main course. 

Ensuring that the soup contains enough protein to balance out the veggies, I add a cup of lentils that have been thoroughly washed and soaked in filtered water for a minimum of 3 hours (IBS precaution).

 

IBS sufferers, note: it's recommended to soak the split lentils overnight and change the water at least once. Be sure to rinse thoroughly before adding them to the pot. 

Recipe

Makes: 4-6 portions

Prep time: 15mins

Cooking time: 45mins

Ingredients

2 carrots

2 x 400 g canned tomatoes

6 large ripe tomatoes

1 cup of red split lentils

1 teaspoon olive oil

½ a bunch of fresh basil

1 ts of paprika

pinch of smoked paprika

sprinkle of cayenne pepper

few drops of tabasco sauce

Method

1. Rinse and soak red split lentils. Repeat.

2. Peel and chop carrots into small chunks.

3. Place all ingredients into pot/slow cooker and let simmer for min. 45 minutes. 

4. Blend the soup into a puree of desired texture.

5. Serve with sprinkle of salt, pepper and chilli flakes. If you want more substance, add a dollop of coconut or soya yogurt.

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