Pea, leek and watercress soup with feta

This soup is so tasty and as good for you as it looks! Although we’re coming to the end of soup season, I make an exception when it's this green and vibrant (and in any case, it’s still blood freezing here in Leeds).

 Peas are part of the legume family and aren’t strictly a vegetable. They have an impressive nutrient profile with a protein (5%), fibre (5%), polyphenol antioxidants (gut health, cell repair, and detox), and a range of vitamins: K (wound healing, bone, and muscle density), B1 thiamine (energy levels, nervous system support), manganese (anti-inflammatory, bone health, anti-oxidant), C (immunity), and folate (energy, inflammation). Peas are also a low glycaemic index (GI) food, which is a measure of how fast your blood sugar increases after eating, plus their high fibre context also slows digestion and can help to stabilise blood glucose levels.

 Leeks are also a great source of fibre and prebiotics - undigestible compounds that feed gut microbes. These microbes produce short-chain fatty acids (SCFAs) such as butyrate, acetate, and propionate, reducing gut inflammation, keeping the intestines healthy, and stimulating good gut bacteria to grow. A happy gut reduces the risk of inflammation within the body and, ultimately, the risk of developing chronic disease.

 Watercress is from the brassica family, along with Brussels sprouts, cabbage, and kale; it was once considered a weed but is very nutrient-dense. It contains a high level of vitamin K and vitamins A and C, with some calcium and manganese. Watercress is understood to contain antioxidants that protect against cell damage by free radicals, which are molecules that cause cell damage or oxidative stress. Higher levels of oxidative stress are associated with inflammation, cell damage, and chronic diseases such as cancer, diabetes, Alzheimer’s, and Parkinson’s.

Ingredients

Serves 6

• 2 leeks, chopped finely

• 1 clove garlic, finely chopped or grated

• 700g frozen peas

• 800ml fresh chicken or vegetable stock, or use a Kallo stock cube

• 80g watercress

• A handful of chopped fresh parsley (incl. stalks)

• 1 tsp sea salt

• Juice of half a lemon

• 100g feta, crumbled

Method

• Add a glug of extra virgin olive oil to a large pan and heat gently

• Put in the leeks and fry on a low-med heat for around 5 minutes

• Next, add the garlic and cook for a minute

• Then, put in the peas and pour in the stock

• Bring to a boil and reduce to a simmer for 5 minutes, then add the watercress and cook for a couple more minutes.

• Finally, add the salt, lemon juice, and parsley, then blitz well with a hand blender.

• Serve with crumbled feta and a crack of black pepper

Classic leek & potato soup

A comforting classic while the weather is still a little chilly and even one the kids will eat! I haven’t messed about with the recipe too much, just a little garlic, parsley, and lemon to build flavour.

Leeks are full of antioxidants, which are molecules that prevent cellular damage from free radicals that either come from the environment, food, or those that are generated naturally in our bodies. Leeks are particularly high in the antioxidant quercetin, a flavonoid compound understood to be anti-inflammatory and may help reduce the risk of cardiovascular disease and neurodegenerative conditions such as Alzheimer’s and Parkinson’s Disease.

Leeks are also a great source of fibre and prebiotics - undigestible compounds that feed gut microbes. These microbes produce short-chain fatty acids (SCFAs) such as butyrate, acetate, and propionate, reducing gut inflammation, keeping the intestines healthy, and stimulating good gut bacteria to grow. A happy gut reduces the risk of inflammation within the body and, ultimately, the risk of developing chronic disease.

Potatoes can also improve gut health if they are cooked and then cooled before being added to the soup, so you would need to boil them the day before, cool, and refrigerate overnight. Your gut will think it’s worth the effort I promise! Let me explain…

When potatoes are cooked and left to cool, they form resistant starch, which acts as fibre in the gut and a prebiotic in the colon. Resistant starch ferments in the colon and feeds the friendly bacteria in the microbiome, improving gut health. The same goes for pasta and rice - they are much healthier if you cook, cool, and reheat. When pasta, rice, and potatoes are eaten straightaway, they are just providing starch, which is quickly broken down in your digestive system to make glucose = sugar.

(Brown rather than white rice and pasta contain more fiber, so it take a bit longer to digest and contain more nutrients).

ingredients

·      600g new potatoes, chopped

·      1 tbsp extra virgin olive oil

·      20g unsalted butter

·      600g or 3 medium leeks, halved and chopped

·      1 large clove garlic, finely grated

·      1250ml chicken bone broth or veg stock

·      1 handful parsley, chopped

·      Juice ½ lemon

·      ½ tsp sea salt

Method

· Boil the potatoes in a large saucepan for around 10 minutes until cooked through, or the day before, and leave to cool in the fridge overnight if possible.

·      Add the olive oil and butter to a sauté or high-sided frying pan.

·      Add the leeks and fry gently for 10-15 minutes until soft (don’t let them brown), then add the garlic and cook for 2-3 minutes.

·      Drain the potatoes and put back into the large saucepan, along with the leeks, pour over the stock and bring to the boil, simmering for 2-3 minutes.

·      Add the parsley and then blitz with a hand blender; I prefer to leave a rough texture, so I don’t do this for long. Also, the potatoes will get gloopy if you over-blend them as they release too much starch.

·      Add a squeeze of lemon and the salt. Stir and serve with toasted sourdough (I get mine from Leeds Bread Coop – proper sour sourdough!).

Carrot, squash & lentil soup

This is a gorgeous warming soup with lots of fresh ginger and roasted garlic to support your immune system, detoxification, and blood sugar regulation.

Red lentils are full of fibre to keep your gut microbes happy, plus they’re a great source of vitamins B9 or folate (tissue and cell growth and function), copper (red blood cells, nervous system support), manganese (immune system regulation and bone formation), and iron (red blood cells, oxygen transport, energy) amongst others. You’re getting some more fibre from the squash and carrots (happy gut bugs!) plus antioxidants (cell damage/cancer-prevention), vitamin C, beta-carotene (converts to Vit A for eye health), and B6 (supports mood), so there’s all the good stuff in this recipe! Perfect for this time of year.

Ingredients

Serves 6

·      4 large garlic cloves (unpeeled)

·      1 large onion, chopped in thick half-moons

·      1 medium butternut squash (approx. 600-700g), 2cm dice

·      3 large carrots (300g), 2cm dice

·      1 thumb ginger, peeled and grated (I use a microplane)

·      1.5L chicken or veggie stock, warmed

·      100g red lentils, rinsed well

·      1 tsp sea salt

·      Lots of black pepper

Method

·      Heat the oven to 180 c, add the veggies to a large roasting tray, drizzle with olive oil and mix with a pinch of salt.

·      Put in the oven for 20 minutes, then turn and put back in for approx. another 20 minutes until completely softened.

·      Take the veggies out and remove the garlic, chop the root ends off and squeeze out the cooked cloves into a large stock pot, then scrape in the onions, squash and carrots.

·      Deglaze the roasting tray with a ladle or two of stock and add to the pan along with the ginger and the rest of the stock.

·      Bring to the boil and then blitz with a hand blender until smooth.

·      Add the lentils and simmer with the lid on for another 25 minutes.

·      Finish by adding the salt and lots of pepper for extra heat.

Spicy Mexican soup

Winter-warming soup that is so good with grated cheddar or crumbled feta. Add extra harissa or dried chill for more spice and eat with homemade tortilla chips, or cheese on toast.

ingredients

Serves 6

• 1 large onion, finely chopped

• 2 red peppers, quartered and sliced 

• 3 small cloves garlic, chopped finely 

• 3 carrots, chopped

• 1 tsp ground cumin  

• ½ tsp ground coriander

• 1 tsp harissa, ground blend or paste

• 250g red lentils, rinsed really well  

• 2 x 400g tinned tomatoes

• 400ml coconut milk 

• 1 x 400g tin black beans

• 1 tsp sea salt 

• Juice of ½ lemon

• Handful chopped fresh coriander, optional

• Handful of grated cheddar or any other cheese

• Blob of Greek yoghurt

method

• Heat 1 tbsp extra virgin olive oil in a large pan and fry the onions, peppers and carrots gently for 10 minutes.

• Next add the garlic, stirring well. Cook for about a minute.

• Now add the harissa and ground spices, stir well to warm through and release flavours.

• Next add the rinsed lentils, tinned tomatoes, coconut milk.

• Simmer for 15 minutes, then add the black beans, plus water. Cook for another 15 minutes, but add a little extra water if needed.

• Next stir in the salt, lemon juice and coriander if using

• Serve with a blob of Greek yoghurt - coconut for vegan option

Red pepper, white bean and lentil stew

Is it a stew, or is it a soup?! Who knows! But it’s tasty, chunky and total veggie comfort food 🌱

I love this stew/soup (stoup?!) in a big bowl on its own, or equally with a chunk of buttered sourdough, or with brown rice and steamed greens - it’ll go further if you have it this way too. A blob of Greek or vegan coconut yoghurt is lovely on top.

I always try to add lots of gut-friendly fibre (not just for bulking, but to feed your good microbes!) in my cooking, plus I eat a lot of veggie food, so I like to make sure that there is also plenty of protein too - in this soup the lentils and beans will give you loads of both!

Delicious as a comforting dinner, or perfect for lunch - you decide!

Ingredients

Serves 4-6

• 1 large onion, finely chopped

• 2 red peppers, quartered and sliced 

• 3 small cloves garlic, chopped finely 

• 1 tsp cumin seeds 

• 1 tsp smoked paprika or pimentón

• 200g red lentils, rinsed well  

• 1 x 400g tinned tomatoes

• 200ml coconut milk (freeze the rest for next time)

• ½ veg stock cube (I used Kallo low salt)

• 1 tbsp rose harissa  

• 1 x 400g tin cannellini beans

• 1 tsp sea salt 

• Juice of ½ lemon

• A small handful of chopped parsley

Method

• Heat 1 tbsp extra virgin olive oil in a large pan and fry the onions for 8 minutes.

• Next add the red pepper for a further 5 minutes and then the garlic, stirring well. Cook for another minutes or so.

• Now put in the smoked paprika and cumin seeds and stir well to warm through and release their flavours.

• Next add the rinsed lentils, tinned tomatoes, coconut milk, 1 ½ tins of water and the rose harissa.

• Simmer for 15 minutes with a little gap in the lid (add a little extra water if needed to loosen) then add the drained cannellini beans. Cook for about 5 minutes.

• Next stir in the salt, lemon juice and parsley

• Serve with a blob of yoghurt - coconut for vegan option

Roasted squash & cauliflower soup with rose harissa yoghurt

This soup is packed with a huge amount of flavour, especially considering it’s made with only 5 ingredients! The vegetables are all roasted so the caramelisation really adds depth to this simple soup. It’s really easy to make and is very ‘hands off’ as everything goes in the oven basically and then you just blitz them altogether at the end.

Ralph said this was his favourite ever soup - let me know what you think!! I love the yoghurt dressing, but it is totally optional as there is already so much flavour in the soup itself.

Ingredients

Serves 6

• 1 small squash

• 1 small cauliflower

• 3 large cloves garlic

• 1 tsp ground cumin

• 800-1L boiling water

• 1 lime wedge

Yoghurt topping

• 120ml Greek yoghurt (or vegan option: coconut)

• 1 tbsp rose harissa

• 1 tbsp tahini

Method

• Preheat the oven to 180ºc and put all the chopped veggies in one big tray; coat with 2-3 tbsp extra virgin olive oil and then sprinkle over the cumin and a good pinch of salt. Mix well.

• Separate the cauliflower and onion on to one tray and put the squash on another. 

• Put the squash in the oven for 20 minutes then check and turn. 

• When the squash goes back in, put in the cauliflower and onions as well for 15 minutes. 

• Check and turn the cauliflower and onions, then put back in for 8 minutes. All the vegetables should be done together, but if not, just roast whichever one hasn’t browned for another 5-10 minutes.

• While the vegetables are cooking, make the yoghurt by mixing all the ingredients in a small bowl.

• Boil at least 1 litre of water in the kettle.

• Scrape the vegetables into a large saucepan and then deglaze each tray with 150ml of boiling water. Pour the flavour rich water into the pan, scraping all the residue off using a silicone spatula.

• Squeeze out the roasted garlic from their skins into the pan and add a further 600ml of boiling water.

• Bring to the boil then reduce the heat, simmer for 5 minutes and then blitz with a hand blender until smooth. You might need to add an extra 100-200ml of water depending on thickness. 

• Add the sea salt, but adjust according to how much extra water you’ve added and finish with a squeeze of lime (about 1 tsp).

• Serve with a blob of the harissa yoghurt on top.

Tip

• When roasting vegetables:

  I tend not to mix types as they can cook at different rates, so I might need to take one out earlier.

  Always let the excess steam out by opening the oven a tiny bit about every 15 minutes - this helps them brown/crisp up.

Leek, potato & white bean stew

Is it a stew, or is it a soup?! Well, I’ve gone with stew, but either way, here’s a nice hearty dish to try out now it’s getting a bit colder. I mean, cheese and potatoes - what’s not to like!? I can even get the kids to eat this with lots of cheddar or parmesan on top. It goes without saying that they pick the kale out though! Eating plenty of potatoes is a great way to feed your gut with prebiotics to encourage diversity in your microbiome. So what you waiting for? Get cooking!

Ingredients

Serves 6

• 25g butter

• 1 tbsp extra virgin olive oil

• 1.2kg potatoes, peeled 2cm cubes

• 2 sticks celery, chopped finely

• 2 large leek, halved 1cm slices

• 2 garlic cloves, grated

• ½ stock cube (I use Kallo veggie low salt) + 1l boiling water

• 1 parmesan rind, optional

• 1 x 400g tin cannellini beans (or any you prefer)

• 2 handfuls of chopped kale (tough stalks removed)

• 1 tbsp dijon mustard

• ½ tbsp apple cider vinegar

• 1 tsp sea salt

• A good grind of black pepper

• A handful of grated extra mature cheddar or parmesan and parsley to serve

Method

• Melt the butter and then add the oil, warming for a minute.

• Fry the potatoes gently for 15 minutes and then add the leeks and celery, cooking for a further 15 minutes.

• Add the garlic, stir well and cook for a further few minutes.

• Add the stock, parmesan rind and cannellini beans, simmering with the lid on for 25 minutes.

• Add the kale and cook for 5 minutes or until soft.

• Next add the mustard , vinegar, salt and black pepper, stirring well.

• Serve in bowls with a big handful of cheddar or parmesan, plus herbs if you’re using them.

• A wedge of warm sourdough and salted butter is also divine with this stew.

tip

• A note about stock - if I’m using a cube then I always increase the recommended amount of water (usually I double it), otherwise you end up tasting the stock cube rather than it being a savoury back note. In this recipe I have kept the stock ratio very low as it would dominate the delicate flavour of the leeks.

Tomato, red pepper & pasta soup

The inspiration for this recipe was my kids, as neither are particularly keen on soup, so I thought I would try and come up with one that they might eat. Using pasta and tomatoes seemed like a good starting point - as show me a kid that doesn’t eat that combination?? I’ve added some veggies, kept it pretty simple, but with a sneaky tin of chickpeas to make it more interesting for me. Obvs the kids will probably pick them out, but you never know, the odd one might get past their strict filtering systems! You can always leave them out if you prefer, but they’re a decent source of protein.

It took me just over 30 minutes to make, so it’s quick to get on the table, or a good one to make in a batch for lunches over a few days. I also think this soup is a nice one to have for dinner as the pasta makes it quite hearty and you could serve it with big wedges of fresh bread or cheese on toast. Who’s going to complain about that?!

And one last thing - the soup is vegan if you leave off the cheese or sub for a vegan variety.

Ingredients

Serves 4-6

• 1 red onion, chipped finely

• 1 stick of celery, chopped finely

• 1 clove garlic, grated

• 1 red pepper, sliced

• 2 x 400g tinned tomatoes, 1.5 tins of water

• ½ vegetable stock cube

• Handful of parsley, stalks chopped finely, leaves reserved

• 100g small pasta

• 1 x 400g tinned chickpeas

• ¾ tsp sea salt

• ½ tbsp red wine vinegar

• Handful grated parmesan, cheddar, gruyere or parmesan, optional

Method

• Heat ½ tbsp olive oil in a large saucepan and add the onions and celery for 10 minutes.

• Next add the garlic and red pepper, cooking for a further 5 minutes.

• Pour in the tomatoes, plus 1 ½ tins of water, the stock cube, parsley stalks and pasta.

• Simmer with the lid on for 15 minutes and then add the drained chickpeas.

• Cook for a further 10 minutes and then add the salt and red wine vinegar. Simmer for another couple of minutes.

• Stir in half the parsley leaves and sprinkle the rest on top along with the parmesan to serve.

• Serve with cheese on toast, toasted sourdough or fresh bread and butter.

Red pepper, tomato & lentil soup

This was lunch today; it was so quick and easy that I thought I’d share straightaway to help you with Lockdown lunches. My daughter initially refused to have anything to do with the soup, but after I suggested she just try a bit by dipping her toastie in, she decided she really liked the flavour. She ended up dipping before every bite! So she liked the taste but wasn’t prepared to eat red peppers - I’m saying that’s a partial win. It’s good to introduce kids to new flavours and diverse food groups as early as possible, even if they’re not quite ready for some of the textures though. Hopefully that will come…. after all she’s only 10, I’m going to let her off for another 6 months ;-)

Ingredients

• 1 large onion, chopped finely

• 2 red peppers, chopped in small pieces

• 1 large garlic glove, grated

• 2 tsp sweet smoked paprika

• 2 tbsp rose harissa

• 2 x 400g tins plum tomatoes

• 200g red lentils, rinsed well

• 1L water

• 1 ½ tsp sea salt

• A handful of fresh coriander, chopped

Method

• Heat ½ tbsp olive oil in a large pan, add the onions and fry on low for 8 minutes.

• Next add the peppers, turn the heat up a little to get them sizzling, then reduce the heat and cook for a further 10 minutes.

• Add the garlic, stir well and cook for 1 minute, then the paprika, mix and allow to warm for 30 seconds.

• Then add the rose harissa, tomatoes, lentils and 1L of water. Bring to a boil and then reduce to a simmer with the lid on for 20 minutes. Take the lid off and allow to bubble for 5 minutes.

• Chop the coriander leaves roughly and the stalks finely, then add to the soup just before serving.

Tip

• Rose harissa might not be an ingredient you use much, but I made a lovely Roasted butternut squash & spelt salad and used it in the dressing last week, so you might want to give it a try. In any case the harissa will last at least 4 weeks in the fridge, if not longer. Plenty of time to try it in other dishes! I’ll keep linking them all on my website too.

Leek & sweet potato soup

My original plan to was to make classic leek and potato soup, but seeing some sweet potatoes in the veg rack I ended up taking a left turn and I’m really glad I did as I love this recipe! It makes a hearty nutritious soup with lots of flavour that’s quick and easy to make. I think I’ve decided I’m more of a chunky soup person in general as I really like my food to have different textures and this soup definitely ticks that box. I’ve been eating it for lunch all week and I haven’t even needed any bread as it’s really filling. I’ve used spicy paprika for flavour and to give a kick with some additional chilli to bring the heat level up a notch. But if you prefer it milder, just leave out the chill flakes.

Ingredients

Serves 6

• 1 tbsp olive oil

• 2 large sweet potatoes

• 2 large leeks, slices

• 1 large knob of butter

• 1 garlic clove, grated

• 1 ½ tsp hot paprika

• ½ tsp dried chilli flakes

• 120g red lentils

• 1 vegetable stock cube

• 1.1L water

• 50g kale, chopped

• ¾ tsp sea salt

• Juice of ½ lemon

• Fresh parsley to serve, optional

Method

• Preheat the oven to 200ºc.

• Put the sweet potatoes on a tray and bake for approx 45 minutes. Check that they are completely cooked through before removing from the oven. Set aside to cool a little so you can peel off the skin and mash.

• Heat the olive oil and butter in a large saucepan, add the leeks, cooking on low with the lid on for 20 minutes until softened.

• Next add the garlic and stir in well before mixing in the paprika and chilli. Allow the spices to warm for a minute so they release their flavour and then add the lentils, sweet potato, crumbled stock cube and water.

• Simmer for 20 minutes with the lid on stirring occasionally.

• Stir in the kale and cook for a further 5 minutes.

• Squeeze in the lemon juice and add the salt.

• Serve with a sprinkle of fresh parsley.

Tip

• The spiced paprika I used is blended with cayenne pepper.

Courgette, pea & spinach soup with lemon feta

I always miss the green vegetables of spring and summer at this time of year, so I wanted to find a way of using them without the environmental impact of cooking with unseasonal ingredients. It’s a compromise as I’ve used fresh courgettes, but in November they don’t have to travel much further than Jersey, along with frozen peas and spinach which are much cheaper for you to buy and work really well in soups.

I love the bright salty taste of the lemon feta as it really lifts the flavour of the soup, so it is really worth adding that element if you can. A good vegan alternative to feta here would be a plant based plain yoghurt; just add the lemon zest and a sprinkle of sea salt.

Ingredients

Serves 6-8

• 1 large onion, chopped

• 1 large clove garlic, grated

• 2-3 courgettes (approx 800g whole), sliced

• 400g frozen peas

• 300g frozen spinach

• 1 handful basil, stalks chopped, leaves reserved

• 1 vegetable stock cube

• 500ml water

• 1 3/4 sea salt

• 2 tbsp lemon juice, plus zest

• 200g feta, crumbled

Method

• Preheat 1 tbsp olive oil in a large pan and fry the onions on a low heat for 15 minutes.

• Next mix in the garlic and cook for about a minute, before adding the courgettes.

• Cook for 20 minutes with the lid on until the courgettes have softened, then add the peas, spinach, basil stalks and stock. Simmer for 10 minutes.

• Add the basil leaves and then blitz with a hand blender until smooth.

• Now add the salt, lemon juice and a good grind of black pepper.

• Mix the feta and lemon zest in a bowl.

• Serve with a sprinkle of feta and a wedge of buttered sourdough toast.

Spicy black bean soup

There’s something about beans that I really love; they make great comfort food as they’re so hearty and filling. I know they might not be a meat sub for everyone, but that’s how they work for me, along with lentils. I’m not usually a fan of dark muddy food (funnily enough), but I make an exception for black beans; I actually love their rich colour and the way they are able to take on strong flavours without losing their own.

So here is a recipe that celebrates the humble black bean, but with a few twists to give them an extra lift: limey guacamole for zing, coconut yoghurt for creaminess and homemade tortillas for crunch. That’s every box ticked for me!

Let me me know what you think if you try it!

Ingredients

Serves 4-6

• 1/2 tbsp rapeseed oil

• 2 large onions, chopped finely

• 2 large cloves of garlic, grated

• 2 tsp cumin

• 1 tsp oregano

• 1.5 tsp dried chilli flakes

• 4 x 400g tins of black beans

• 2 tsp vegetable bouillon

• 300 ml water

• 1 1/2 tsp sea salt

• Juice of 1 lime

• 180 ml coconut yoghurt/plain yoghurt/sour cream

Guacamole

• 2 large avocado, mashed

• 2-3 spring onions, thinly sliced

• 4 baby plum tomatoes, small dice

• 1/4 tsp sea salt

• Juice of 1 lime

• 1 red chilli, chopped finely (reserve 1/2 for serving the soup)

• Small handful of coriander, chopped roughly

Tortilla chips

• 2 tortilla wraps (I use Mission Deli 50:50 wholemeal/white)

• 1/2 tbsp light olive or sunflower oil

• Generous pinch of table salt

Method

• Heat the rapeseed oil in a large pan and then fry the onions for 20 minutes on a low heat until softened and beginning to brown.

• Next add the cumin and chilli warming through for a minute or so before pouring in the beans (including their water) plus the oregano, a crumbled stock cube and 300ml water - swilling the empty bean cans to get the last bits out.

• Simmer for 30 minutes without the lid on, skimming off any foam that forms in the first 5/10 minutes.

• Preheat the oven to 180ºc.

• Prep the guacamole by mashing the avocado and mixing in all the other ingredients.

• Pour 1 tbsp olive or sunflower oil to a small bowl with a generous pinch of table salt. Place both tortilla wraps on a baking tray (or pizza trays), brush lightly with the oil on both sides, then chop in half. Pile each one on top of the another and cut into triangles. You don’t have to be too precious about this, just make sure they’re all a similar size.

• Spread evenly on the tray (not overlapping) and place in the oven for 5 minutes, then check and turn, moving any browner chips on the outside to the middle. Put back in the oven for 2-3 minutes and then set aside.

• The soup should be almost ready by now so add the sea salt and lime. Use a hand blender to blitz the soup to break down about half the beans, but don’t purée, you want to retain a chunky texture.

Tip

• I’ve used a 50:50 wrap this time, but seeded or wholemeal work really well too. Try making them to go with dips as well, they’re so tasty and much less fatty than shop bought tortilla chips.

  Other toppings

• Grated cheddar cheese

• Brown rice

• Tomato salsa

Pumpkin soup with chilli & ginger

It wouldn’t be Halloween without the obligatory pumpkin soup post would it?! Like Lockdown without banana bread...
My recipe this year took a slightly unexpected, but interesting, turn with the addition of coconut milk, chilli, lime and my latest discovery: dark roast peanut butter (linked in the ingredients). If you’ve never tried it you need to, it’s umami heaven! So good on toast too.
I’d originally planned to make more of a classic pumpkin soup with white wine and cream, but I went in a different direction and ended up using more Thai style flavours, which makes sense of the peanuts, right? They bring a deep savoury back note rather than being an obvious addition, I don’t think many people would be able to guess they were there, but they add a lovely subtle umami richness.
There’s also fresh ginger, a little chilli heat and a zing of lime - a bright note to counteract the sweetness of the roasted vegetables - essential in most dishes imo.

This recipe is for a big pan of soup so halve it if you prefer, but I always like to make extra for the freezer.

Ingredients

Makes 2.8l or 8 servings

• 1 medium sized pumpkin

• 1 squash, chopped weight approx 800g ex seeds

• 2 large onions, diced

• 30g fresh ginger, grated

• 1 tsp dried chilli flakes

• 1 stock cube

• 1l water

• 400ml coco milk

• 1 tbsp dark roast peanut butter

• 2.5 tsp sea salt

• Handful of toasted pumpkin seeds

Method

• Preheat the oven to 180ºc.

• Peel and chop the squash into wedges; place on a large tray with 1.5 tbsp rapeseed or olive oil, sprinkle with sea salt and mix well to coat. Place in the oven for 15 minutes, turn and repeat; the squash should be browned on at least a couple of sides. Remove from the oven and set aside.

• Chop the pumpkin in half, you might want to cut off the stalk at the top first though. Then put on a large roasting tray, covering the cut sides loosely with foil and place in the oven for approx 1 hour. Test by sticking a knife in at this stage and see if it is soft all the way through, if not put back in the oven for 30 minutes and repeat if necessary. Set aside to cool a little while you chop the onions.

• Heat 1 tbsp rapeseed or olive oil in a large pan and add the onions, cooking for about 15-20 mins on low.

• Once the pumpkin has cooled enough to touch it, cut out and throw away the seeds, then scrape the flesh out of the skin and put in a bowl. Keep the water that has been released from the pumpkin while cooking as this will go into the soup to add extra flavour.

• Once the onions are softened add the ginger, mix well and warm for 1 minute. Then add the squash, pumpkin and pumpkin water, chilli, crumbled stock cube, 1l of water, peanut butter and coconut milk; simmer for 15- 20 minutes.

• Blitz with a stick blender; you may need to add 100-200ml of water to get the right consistency, just do it gradually and then add the sea salt one tsp at a time. The quantity of extra water needed and salt will vary slightly depending on the size and how watery your pumpkin was.

• Serve with sourdough and a sprinkle of toasted pumpkin seeds.

Tip

• Cook the squash or pumpkin on the previous day to save time when making the soup as they take awhile too cook and use a lot of oven space.

• If it’s not pumpkin season then just use another butternut squash instead.

Sweet potato soup with harissa & tahini

It’s that time of year again: soup season. This is in fact the second reason to be happy about autumn, the first I posted about yesterday: pies!

Harissa is one of my favourite spice blends, originating from the North African region of Maghreb, it is full of flavour and works so well with a wide variety of vegetables. Here I have used harissa to balance the sweetness of the vegetables and the lemon tahini adds a little zing and nuttiness. I particularly like the Spice & Green harissa blend made by my friend Melanie Hadida, but you could use a good quality supermarket version or even make your own. Here’s a recipe by Mr Ottolenghi if you want to to give it a try.

Ingredients

Serves 6-8

• 1.3kg sweet potato (unpeeled)

• 4 red onions, chopped roughly 

• 3 large garlic cloves, grated

• 2 tsp harissa spice blend

• 1 vegetable stock cube (low salt Kallo)

• 1.6L water

• 1.5 tsp sea salt 

• Toasted sesame seeds - optional to serve

Lemon tahini

• 4 tbsp tahini

• Juice of half a lemon

• 75ml water

• 1/4 tsp sea salt

Method

• Preheat the oven to 180ºc.

• Put the sweet potatoes on a baking tray and roast in their skins for about 45mins-1 hour or until they’re soft right through. This will vary depending on size.

• Heat 1 tbsp rapeseed or olive oil in a large deep pan and add the onions, cook for 20 minutes on low. Peel the sweet potatoes while the onions are cooking.

• Once the onions are softened add the harissa and warm through for a few minutes to release the flavours. Then add the crumbled stock cube, water, salt and sweet potato (break up with a spoon). Bring to the boil and simmer for 10 minutes.

• Make the lemon tahini while the soup is cooking. Put the tahini and salt in a jug or jar, squeeze in the lemon, whisk with a fork before adding the water whisking again.

• Turn off the heat and use a hand blender to thoroughly blitz the soup to a smooth consistency.

• Serve with a drizzle of tahini (about 1/2 tbsp) and a good pinch of sesame seeds.

Tip

• Tahini goes very thick when you first add water, keep going it’ll loosen up. Or use a small blender to avoid this problem.

• You might need to add a little water to the tahini each time you use it as it tends to thicken up after being stored for a day in the fridge.

• Sesame seeds toast quickly and easily in a dry frying pan. Just sprinkle evenly and place on a medium heat, watching careful as they will suddenly colour. You want a pale gold brown.

Courgette & spinach soup

I actually had no recipe plan today, just a need for an energy boost, so finding several courgettes and a bag of spinach that needed eating I decided to make a soup. I also had some homemade chicken bone broth ready and waiting in the fridge too, which makes my version of the recipe non-veggie, but you could easily substitute with vegetable stock.

Ingredients

Makes about 1.4L, or 4-5 servings)

• 4 courgettes, sliced

• 1/2 clove garlic, grated

• 1.5L Chicken, or vegetable stock

• Handful of parsley, extra to garnish

• 100g spinach

• Seasoning

Method

• Get a large saucepan and add a couple of big glugs of olive oil. Add the sliced courgettes and fry gently for around 15 minutes, or until soft. Some might be slightly browned, but that's fine, it'll add extra flavour.

• Once the courgettes are cooked, add the grated garlic and stir, cook for a couple of minutes.

• Next pour in the stock and bring to the boil, then reduce to a simmer and add the spinach.

• Cook for 5 minutes, then add a handful of parsley, including the stalks.

• Blend using a food processor, or a hand-held.

• Sprinkled on some thinly sliced chilli, plus some extra parsley leaves to finish if you have some. Season.

Squash and cumin soup with croutons, pumpkin & cumin seeds

This is one of my all time favourite soups as I love roasted squash; it’s lightly spiced and finished with fresh herbs and crunchy seeds.

Ingredients

Makes about 2.5L

• 1 butternut squash, chopped into large chunks

• 1 medium sweet potato, whole unpeeled

• 2 onions, chopped roughly

• 3 tsp ground cumin

• 1.5 tsp salt

• 1.6L vegetable, or chicken stock

• Pumpkin seeds & cumin seeds, toasted gently in a frying pan - a small sprinkle on each bowl

• Handful of fresh coriander leaves

Method

• Firstly buy yourself a decent peeler as it will make the job of peeling the squash so much easier!

• Heat the oven to 190ºC

• Place the squash on a roasting tray (you may need to use two to avoid overcrowding the squash which will make it steam, not roast) and drizzle with olive oil, season.

• Sprinkle over a teaspoon of cumin and rub into the squash. Put the sweet potato on the tray as well.

• Place the tray/s into the oven and roast for 45 minutes, or until the squash is soft and has browned a bit at the edges.

• In a large pan heat a couple of glugs of olive oil and fry the onions gently for about 10 minutes.

• Add the rest of the cumin and grated garlic and fry for a couple of minutes to cook through.

• When the squash is ready, add to the pan with the onions and pour over the stock. Heat it through.

• Peel the sweet potato using your fingers and add to the pan.

• Either blend using a hand-held, or transfer to a food processor for a smoother texture.

• Toast a few pumpkin seeds and cumin seeds in a pan for 2-3 minutes and sprinkle over the soup with some coriander.

Croutons

• Keep the ends of sourdough loaves as they make brilliant croutons. Just chop into bite sized pieces, place on a tray and drizzle with enough olive oil to coat fairly evenly, but don't drown them!

• Cook in the oven for about 10 minutes at 180ºC, turning half way through.

Spiced sweet potato, red lentil & tomato soup

I do love a chunky, spicy soup and this vegan recipe ticks both those boxes. It's gently spiced and thoroughly warming on a cold day, of which we seem to have many in Leeds! I love anything with lentils in and I've put in some red ones to add extra protein, flavour and to make the soup nice n hearty. It's straightforward to make and you can whip up a large batch and freeze a few portions. 

Ingredients

Makes about 6 servings, depending on how big your bowl is ;-)

• 1 medium sweet potato, roasted in it's skin

• 2 medium onions, chopped roughly

• 1 large clove garlic, minced

• 1 tsp ground cumin

• 1 tsp ground turmeric

• 1 tsp ground coriander

• 1/2 tsp dried chilli flakes, or 1/4 tsp cayenne pepper

• 1 x 400g tin of tomatoes

• 1 low salt vegetable stock cube (I like Kallo's) dissolved in 1L of boiling water

• 100g dried red lentils

• 3/4 tsp fine ground sea salt, or 1 tsp sea salt flakes

• Big handful of kale, spinach cavolo nero and/or coriander

Method

• Put the oven on 180℃ and roast the sweet potatoes until nice and soft.

• While the potatoes are cooking, gently fry the onions in a large pan for 10-15 minutes until they're soft.

• Add the garlic and cook for 1-2 minutes, then add the spices and warm through for a couple of minutes.

• Put the tin of tomatoes and the dissolved stock in the pan with the onions and heat through.

• Use a hand blender to turn the mix into a smooth sauce.

• Add the lentils and simmer for 20 minutes.

• Season and add a big handful of greens and coriander.

Moroccan chickpea soup with cavolo nero

I love a hearty soup and this one is a firm favourite. I like to make a big batch as I have done here so I can freeze a few portions for easy meals on days I just don't have time to cook.

This recipe is for a big pan of about 3 litres, but if you don't want to make that much, or haven't the freezer space then just scale if down, halve the quantities and make a smaller batch to keep in the fridge for a few days. 

Ingredients

• 4 medium onions, halved and finely sliced

• 2 large carrots

• 1 large clove garlic, grated or finely chopped

• 1 tsp cumin

• 1 tsp ground coriander

• 1 tsp sweet smoked paprika or pimento

• 1 tsp dried chilli flakes

• 300g red lentils, rinsed in cold water

• 400g tin tomatoes

• 1.5 litres vegetable stock, fresh or a Kallo low salt cube

• 1 roasted (unpeeled) sweet potato, peeled and mashed

• 2 tbsp tomato puree

• 1 1/2 tsp Maldon sea salt, or similar

• Handful of cavolo nero / kale / spinach or whatever greenery you prefer!

• 1 tin 400g chickpeas, drained

• Sprinkle of chopped parsley, to taste

• Blob of sour cream in each bowl

Method

• Get a large saucepan and heat a few gulgs of olive oil before adding the onions and carrots. Cook gently for around 10-15 minutes or until softened.

• Grate in the garlic and cook for a couple of minutes.

• Next add all the dry spices and stir into the vegetables, allow to heat through for a further 2 minutes.

• Add the lentils, stir to coat in the spices then add all the stock, plus the tinned tomatoes and tomato puree. Simmer for 20 minutes with the lid on.

• Add the sweet potato - mash and stir it in, this will disappear to give a lovely sweetness and will thicken the soup.

• Season with the salt and then add the chickpeas and cavolo nero, kale or spinach, cooking for a further 5 minutes.

• Sprinkle with parsley and add a nice big blob of sour cream.