Lets get back to making soup!

That’s my motto in these times of vulnerable uncertainty. Being consistently nourished is important for our immune function, and overall health and wellbeing. Our preferences and familiarity of comfort foods take us away from the old traditions and to the convenience. We talk about the expense of healthy choices, forgetting that our grandparents and their parents despite scarcity could always cook up a pan of soup. I worry about those who don’t have enough food, equipment or skills. This flexible recipe is my family recipe and inspired from grandparents, minestrone and peasant recipes plus centenarian comunity longevity soups. I give you plenty of options to make sure you can include plenty of fibre, protein and carbohydrates. This is a complete meal to nourish and satiate x

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Nourish Complete Soup

The great thing about this soup is that every ingredient is interchangeable. We start with onion and garlic, this stage can be missed or other veggies can be added instead. Garlic powder or puree can be used for flavouring if you have it. Try using a variety of legumes, these superfoods fill you up and provide you with so many nutrients and are a great source of protein. Any type of beans, lentils, tinned or dried (dried beans/chickpeas require soaking overnight and boiling before cooking). After each ingredient, a few suggestions for alternatives are added below. I am sure there are more but hopefully this will help inspire you to be flexible when you are cooking from scratch. A variety of spices and herbs can be used. Enjoy cooking. I would love to see how you get on, and so please tag me on instagram or face book on your complete nourishing soup pics! xxx @passion8nutrition

Course

Main Dish, Soup

Prep Time

15 minutes

Cook Time

15-20 minutes depending on the legume

Servings

servings

Ingredients

• 1-2 whole Onion/spring onion/leek chopped
• 1-3 cloves garlic chopped fresh/frozen/powder/puree
• 1 tsp each optional spices/herbs e.g. cumin, mixed herbs
• 1 handful greens optional: Spinach, kale, cavolo nero, wild garlic
• 300 g Cooked beans/chickpeas/lentils either precooked or from a tin note: 4-6 tbsp of dried lentils can be added at this point - rinse well first
• Any optional vegetables chop fresh, tinned or frozen can be used
• 100-200 g chosen starchy carbohydrates dried or fresh pasta, precooked brown rice, 1-2 medium potatoes chopped, quinoa, chunky pieces of bread
• 1-2 cubes/tbsp Stock make up 1 litre of vegetable stock
• 1-2 pinches black pepper and sea/pink salt optional

Course Main Dish, Soup Prep Time 15 minutes Cook Time 15-20 minutes depending on the legume Servings servings Ingredients 1-2 whole Onion/spring onion/leek chopped 1-3 cloves garlic chopped fresh/frozen/powder/puree 1 tsp each optional spices/herbs e.g. cumin, mixed herbs 1 handful greens optional: Spinach, kale, cavolo nero, wild garlic 300 g Cooked beans/chickpeas/lentils either precooked or from a tin note: 4-6 tbsp of dried lentils can be added at this point - rinse well first Any optional vegetables chop fresh, tinned or frozen can be used 100-200 g chosen starchy carbohydrates dried or fresh pasta, precooked brown rice, 1-2 medium potatoes chopped, quinoa, chunky pieces of bread 1-2 cubes/tbsp Stock make up 1 litre of vegetable stock 1-2 pinches black pepper and sea/pink salt optional

Instructions

1. 1.Add onion and garlic to a pan and place on a low heat - if it starts to stick add a little water 2. Add spices and seasoning 3. Add any other greens and vegetables 4. Add beans or lentils 5. Add starchy carbohydrate e.g. potato, pasta, rice, chunky bread, quinoa etc. (if using bread - at at the end step) 6. Add the stock - mix well 7. Simmer on medium to low heat for 15-20 minutes The soup will store well once cooled in an airtight container in teh fridge for up to 3 days, you can also freeze portions.

   

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