Clean Soups by Ashy Bines

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CLEAN SOUPS - ASHY BINES
YUM!!!
Scrumptious soups and
casseroles all year around
Though nothing can beat cuddling up with a warm bowlful on a chilly night, soups and
casseroles arent only for the winter months. They are great for batch cooking, makes
great leftovers, and will also give you a great nutrient boost. There are however plenty
of recipes available, and not all of them are healthy for you. This Clean Eating Soup
Guide will provide you with 40 scrumptious recipes, that are not only delicious but
are also healthy, nutrient dense and perfect for your clean eating plan. These healthy
recipes will with certainty become staples all year long.
Stop dreaming, start achieving!
Love Ashy
HOW TO COOK BEANS ON THE STOVE
Makes
5 cups
Ingredients
Method
Water
Soak the beans overnight to reduce cooking time and help them cook
75g dried beans - any kind
more evenly. Empty the dry beans in a bowl. Before soaking, pick through
2-3 tsp. pink Himalayan salt,
the beans and discard any shrivelled or unappealing beans. Cover the
(plus more to taste)
beans with a few centimetres of water and leave them on the counter.
Aromatics:
Drain the beans from their soaking water and rinse them gently under
bay leaf
water. Transfer the beans to a Dutch oven or other heavy cooking pot. Add the
1-2 whole garlic cloves
aromatics, if using. Cover the beans with a few centimetres of water.
1/2 onion
Bring them to a boil over medium-high heat.
chopped carrots (optional)

Once boiling, reduce the heat to low and bring the beans to a very
gentle simmer. You should barely see the water moving. Leave the lid
off for firm beans meant for cold salads and pasta dishes. Cover the pot
with the lid slightly ajar for creamier beans for soups, casseroles, and
burritos.
Cook the beans for one hour, and then begin checking for doneness.
Depending on their age, size, and variety, beans can take anywhere from
an hour to three hours to cook through. Be patient. Keep the beans a
gentle simmer and taste frequently as they start to become tender.
Add more water as needed to keep the beans submerged, and stir
occasionally. Add the salt when beans are just barely tender. When
beans are tender but still too firm to enjoy eating, add the salt. Adding
the salt too early can keep the beans from becoming tender.
Continue simmering until the beans are as tender and creamy as you
like them. Add more salt to taste. Cool the beans in their cooking liquid
and transfer to refrigerator containers, still with their cooking liquid.
Beans will keep for one week refrigerated or can be frozen for up to
three months.
HOW TO COOK BEANS ON THE STOVE QUICK ALTERNATIVE

Ingredients
Method
Water
To prepare your beans, place beans, aromatics and water in a large
375g dried beans, any kind
saucepan, cover and bring to a boil.
2-3 tsp. pink Himalayan salt,

(plus more to taste)
Once boiling, skim off any scum that may have risen to the surface and
stir in 1 teaspoon salt.
Aromatics:
bay leaf
Reduce heat to low and simmer until the beans are tender, about one
1-2 whole garlic cloves
and a quarter to one and a half hours. Remove your pan from the heat,
1/2 onion
discard your aromatics and set the beans aside without draining them.
chopped carrots (optional)
As your beans near tenderness, you may start your soup.

NOTES: 375g of dry beans makes about five cups of cooked beans,
equivalent to about 3 cans of canned beans. If you intend to use your
beans in a soup, its best to slightly undercook them here and then
finish cooking them in the soup itself. Dont pour it down the drain!
Unlike the slimy liquid from canned beans, this cooking liquid is full of
flavour and good nutrients. Once youve scooped up all your beans, this
liquid makes a great base for soups and quick sauces.
MEDITERRANEAN FISH SOUP

Ingredients
Method
1 tbsp. extra virgin olive oil
Dice the tomatoes.
Serves
4
1 large brown onion, halved,

finely chopped
Heat the oil in a large saucepan over medium heat. Add the onion
1 red capsicum, halved, deseeded,
and capsicum and cook, stirring, for 10 minutes or until onion softens
finely chopped
slightly. Add the garlic and cook, stirring, for 1 minute or until aromatic.
3 cloves garlic, crushed

400g diced tomatoes
Add the tomato, fish stock, saffron, bay leaf and lemon rind. Bring to the
1 1/2 cups fish stock, salt reduced
boil. Reduce heat to low and simmer, covered, for 15 minutes or until
Pinch of saffron threads
soup thickens slightly.
1 dried bay leaf

2 x 5cm strips lemon rind
1kg skinless fish fillets,
cut into 3cm pieces
1/2 cup finely shredded fresh basil
Freshly ground black pepper
Add the fish and cook, uncovered, for 5 minutes, or until fish is just
cooked.
Ladle the soup among serving bowls. Sprinkle with basil and season
with pepper. Serve immediately.
NOTES: You can use ocean perch, morwong, blue-eye trevalla, warehou
or redfish fillets for this recipe as all these fish are rich in omega-3 fatty
acids. To give the soup more variety, use a combination of two or three
types of fish.
10
MIXED BEAN CHILLI WITH TOFU

Ingredients
Method
220 gram firm tofu,
Dice the tomatoes.
Serves
4
drained and crumbled (about 1 cup)

1 1/2 tsp. ground cumin, divided
Heat a large Dutch oven over medium-high heat. Add tofu and 3/4 tea-
1 1/2 tbsp. tamari sauce
spoon cumin and saut 3 minutes. Stir in tamari sauce and cook 1 min-
2 tsp. coconut oil
ute or until liquid evaporates. Remove tofu mixture from pan.
1 1/2 cups chopped onion

1/2 tsp. ground coriander
Heat the oil in pan. Add 3/4 teaspoon cumin, chopped onion, coriander,
1/2 tsp. dried oregano
and oregano and saut for 4 minutes.
1 1/2 tbsp. tomato paste, no added salt

1 1/2 tbsp. hot chilli powder
Add tofu mixture, tomato paste, and next 5 ingredients (paste through
or regular chilli powder
garlic). Stir well.
1/2 tsp. black pepper

1/4 tsp. pink Himalayan salt
2 garlic cloves, minced
2 cups water,
400g pinto beans, cooked
400g red kidney beans, cooked
400g diced tomatoes
1/2 tsp. apple cider vinegar
Add water, beans, and tomatoes and bring to a boil.

Cover, reduce heat, and simmer 30 minutes.
Stir in vinegar.
Spoon chilli into bowls and top each serving with coriander.
1/4 cup chopped fresh coriander
11
GARLIC AND TOMATO SEAFOOD SOUP

Ingredients
Method
1.5L (6 cups) vegetable stock,
Dice the tomatoes.
Serves
6
salt reduced
1 small brown onion, finely chopped
Combine stock, onion, garlic, oregano and thyme in saucepan.
3 large cloves garlic, finely chopped

2 sprigs fresh oregano
Bring to boil over high heat. Reduce heat, cover, and simmer for 10
1 sprig fresh thyme
minutes.
400g diced tomatoes

2 tbsp. finely chopped drained bottled
Add the tomatoes and chillies. Simmer, covered, for 10 minutes.
jalapeo chillies
Pink Himalayan salt, to taste
Taste and season.
Freshly ground black pepper, to taste

150g firm white fish fillet like ling,
Add the fish, prawns and squid. Simmer, uncovered, for 10 minutes or
snapper or barramundi,
until the fish flakes, the prawns curl and turn pink, and the squid turns
cut into 2cm pieces
opaque.
12 large green prawns,

peeled leaving tails intact, deveined
Ladle soup into serving bowls and serve sprinkled with coriander.
1 (about 150g) cleaned squid hood,

cut into 2cm pieces, inside surface
scored
2 tbsp. chopped fresh coriander
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13
14
CHILLED CUCUMBER SOUP

WITH TOMATO AND PRAWN SALSA
Serves
4
Ingredients
Method
Cucumber Soup
1Place cucumber, yoghurt, mint, green shallot, lemon rind and lemon
4 Lebanese cucumbers, ends trimmed,

coarsely chopped
390g (1 1/2 cups) natural 0% Chobani
yoghurt
1/2 cup shredded fresh mint
2 green shallots, ends trimmed, thinly
sliced
1 tbsp. finely grated lemon rind
60ml (1/4 cup) fresh lemon juice
juice in the jug of a blender and blend until almost smooth. Taste and
season with salt and pepper.
Transfer to a large bowl and place in the fridge for 1 hour to chill.
To make the salsa, combine the prawn, tomato and mint in a bowl.
Divide the soup among serving bowls and top with fresh mint and salsa
to serve.
Pink Himalayan salt

Freshly ground black pepper
Tomato and Prawn Salsa
6 (about 160g) cooked tiger prawns,
peeled, deveined, finely chopped
1 small (about 90g) ripe tomato, finely
chopped
1 tbsp. finely shredded fresh mint
15
16
VIETNAMESE BEEF BROTH

Ingredients
Method
6 cups (1 1/2 L) beef stock, salt reduced
In a medium-sized saucepan bring stock, shallots, ginger, fish sauce and
3 shallots, trimmed and finely sliced
star anise to the boil.
2 tsp. grated fresh ginger

1 tbsp. fish sauce, salt reduced
Remove from heat and add the beef immediately.
Pinch of ground star anise

2 beef porterhouse steaks, trimmed and
Ladle hot soup into serving bowls and serve with choy sum, mushrooms,
very thinly sliced across the grain
bean shoots and basil.
1/2 bunch baby choy sum, cut into 5cm

lengths
150g shimeji mushrooms, trimmed
100g bean shoots, trimmed
1/2 cup fresh Thai basil leaves
17
THAI PRAWN BISQUE
Serves
4
Ingredients
Method
Marinade
To prepare marinade, peel prawn, reserving shells. Combine prawn and
750 grams peeled prawns

1 1/2 tbsp. grated lime rind
1/3 cup fresh lime juice
1 1/2 tbsp. ground coriander
1 tbsp. minced fresh coriander
1 tbsp. minced peeled fresh ginger
1 tsp. stevia
1/4 tsp. ground pepper
2 garlic cloves, crushed
Prawn stock
2 cups water
1/4 cup vegetable stock, salt reduced
next 8 ingredients (prawn though garlic) in a large zip-top plastic bag.

Seal and marinate in refrigerator 30 minutes.
To prepare the prawn stock, combine the reserved prawn shells, water,
and vegetable stock together with 1 tablespoon tomato paste in a large
Dutch oven. Bring mixture to a boil. Reduce heat and simmer until the
liquid is reduced to 1 cup (about 10 minutes). Strain mixture through a
sieve over a bowl, and discard solids.
To prepare the soup, heat olive oil in a large Dutch oven over medium
heat. Add onion and celery, and saut 8 minutes or until browned. Add 1
cup prawn stock, coconut milk, and 1 tablespoon tomato paste, scraping
pan to loosen browned bits. Bring to a boil. Lightly spoon flour into a dry
1 tbsp. tomato paste, no added salt
measuring cup. Combine flour and almond milk in a small bowl, stirring
Soup
minutes). Add prawn and marinade, and cook 5 minutes. Stir in 1 table-
1 tsp. extra virgin olive oil
with a whisk. Add to pan, reduce heat, and simmer until thick (about 5
spoon lime rind, 1 tablespoon coriander, and salt.
1/2 cup chopped onion

1/3 cup chopped celery
1 can light coconut milk
1 tbsp. tomato paste, no added salt
1/3-1/4 cup coconut flour
1 cup almond milk, unsweetened
1 tbsp. grated lime rind
1 tbsp. finely chopped fresh coriander
18
19
20
TUSCAN CHICKPEA SOUP
Serves
10 -12
Ingredients
Method
In a large pot, heat about a teaspoon of olive oil over medium heat for
1/2 onion, chopped

3 cloves garlic, chopped
2-3 carrots, peeled and chopped
3-4 celery stalks, chopped
4 1/2 cups chickpeas, cooked
5 cups vegetable broth, salt reduced
2-3 sprigs of fresh rosemary
2 bay leaves
2 tsp. dried thyme
1 tsp. dried sage
1/3 cup nutritional yeast flakes
Pink Himalayan salt and pepper to taste
about one minute. Add the onion and garlic and saut until onion is
translucent.
Add the carrots and celery and saut for about 5 minutes.
Add the chickpeas, herbs, and vegetable broth. Cover the pot and bring
to a boil.
Once it is boiling, lower to a low simmer, and return the lid to the pot,
but leave a crack open to let air escape.
Let the soup simmer for about 30 minutes.
Remove from heat.
Use an immersion blender, or blend in a blender in batches, to pure
until smooth.
Stir in yeast flakes until wanted consistency.
Add salt and pepper to taste.
NOTE: Yeast flakes have a cheesy flavour and can be used to sprinkle on
salads, sandwiches or soups. They can also be used to make cheese-like
sauces. They are a good source of B vitamins, including B12. They can be
found in health food stores or at Coles.
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22
SPICY LENTIL, TOMATO AND KALE SOUP

Ingredients
Method
1 tsp. coconut oil (or other oil)
Diced the tomatoes.
2 large cloves garlic, minced

1 sweet onion, diced
3 celery stalks, diced
1 bay leaf
1 1/4 tsp. ground cumin
2 tsp. chilli powder
1/4-1/2 tsp. smoked sweet paprika,
to taste
1/8 tsp. cayenne pepper, or to taste
400g diced tomatoes
5-6 cups vegetable broth, salt reduced
(more if desired)
Serves
4-6
In a large pot, saut the onion and garlic in oil for about 5-6 minutes
over medium heat. Add in the celery and saut for a few minutes more.
Stir in the bay leaf and the spices (cumin, chilli powder, coriander,
paprika, cayenne). You can add half the spices and add more later if
you prefer.
Stir in the can of tomatoes (including juice), broth, and lentils. Bring to a
boil, reduce heat, and then simmer, uncovered, for about 20-25 minutes,
until lentils are tender and fluffy.
Stir in kale or spinach and season to taste adding more spices if you
wish.
1 cup red lentils, cooked

Pink Himalayan salt and pepper, to taste
2 handfuls torn kale leaves or spinach
23
SPICY BLACK BEAN SOUP
Serves
6-8
Ingredients
Method
375g dry black beans, rinsed, drained and
To prepare your beans, place beans, bay leaves, minced chillies and 5
sorted (equals roughly 2 cups)

2 bay leaves
2 tbsp. chillies, finely chopped
5 cups water
1 1/2 tsp. pink Himalayan salt
3 medium or 2 large onions, diced
3 celery stalks, diced
2 carrots, diced
500g fresh corn kernels
6 cloves garlic, minced
1/2 tsp. red pepper flakes
1 1/2 tbsp. cumin powder
2 tbsp. fresh lime juice
Additional pink Himalayan salt and pepper to taste
cups water in a large saucepan, cover and bring to a boil. Once boiling
skim off any scum that may have risen to the surface and stir in 1
teaspoon salt.
Reduce heat to low and simmer until the beans are tender, about one
and a quarter to one and a half hours. Remove your pan from the heat,
discard your bay leaves and set the beans aside without draining them.
As your beans near tenderness, you may start your soup.
Heat your olive oil in a Dutch oven over medium high heat until
shimmering but not smoking.
Add your onions, celery, carrots and a half teaspoon of salt, stir to coat
and cook until the vegetables are tender and slightly browned, about
10-15 minutes.
Reduce your heat to medium low and add your garlic, red pepper flakes
and cumin. Cook, stirring frequently, for 3 minutes.
Next, add your cooked beans with their cooking liquid and your broth
and increase the heat to medium high. Bring the soup to a boil, then
reduce the heat to low and simmer, uncovered, stirring occasionally, for
20 minutes.
Now, remove 1/3 of the soup and blend (either in a blender or in a
separate bowl with an immersion blender) until smooth. Return the
blended soup to your pot along with the corn. Simmer on low until the
soup is heated throughout, then remove from the heat and stir in your
lime juice. Add salt and pepper to taste.
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25
26
FISH MINESTRONE
Ingredients
2 tbsp. coconut oil
2 leeks (white part only), thinly sliced
2 celery stalks, thinly sliced
3 small carrots, thinly sliced
1 1/2 L (6 cups) boiling chicken or
vegetable stock, salt reduced (or water)
2 small zucchini, thinly sliced
150g green beans, thinly sliced on an
angle
400g borlotti beans, cooked
4 (about 70g each) red mullet fillets (or
any white fish fillet)
Flat-leaf parsley leaves, to garnish
Serves
6
Method
Heat the coconut oil in a large saucepan and cook the leeks and celery
over medium-low heat for 5 minutes or until soft. Add the carrots and
the boiling stock or water and bring to the boil over high heat.
Reduce heat to medium-low and simmer for 10 minutes.
Add the zucchini, green beans and borlotti beans, and simmer for 5
minutes or until the beans are heated through and the vegetables are
just tender.
Slip the fish fillets into the soup and simmer for a further 5 minutes.
Season with salt and pepper, then ladle the soup into bowls, placing
the fish on top.
Scatter with parsley and serve.
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28
TURKEY AND CABBAGE SOUP

Ingredients
Method
1 1/2 cup chopped onion
Prepare and dice tomatoes.
Serves
8

375g lean turkey breast, diced into small
Saut onion and garlic until tender.
pieces
6 cups green cabbage, chopped
Add chopped turkey breast. Cook until lightly browned.
1.2 kg diced tomatoes

1 L water
Stir in remaining ingredients.
1 tbsp. dried basil

2 tsp. dried oregano
Cover and simmer until cabbage is very tender.
Black pepper to taste
29
MEXICAN CHILLI CHICKEN SOUP

Ingredients
Method
1 tbsp. coconut oil
Serves
4
1 1/2 tsp. minced garlic

400g chicken breast, cut into bite-sized
Heat oil in a large saucepan over medium-high heat.
pieces
1 tsp. chilli powder
Add minced garlic and chicken and saut for 2 minutes.
1 tsp. ground cumin

1 cup water
Add chilli powder and cumin. Stir well.

440g chicken broth, salt reduced
Add water, salt, broth, and tomatoes. Bring to a boil.
450g diced tomatoes

1 lime, cut into 4 wedges

Top with fresh coriander, and serve with lime wedges.
30
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32
FISH CHOWDER MANHATTAN STYLE

Ingredients
Method
2 tbsp. coconut oil
Serves
6

1 cup chopped carrot
Melt coconut oil in a Dutch oven over medium-high heat. Add onion,
3/4 cup chopped celery
carrot, celery, and garlic to pan and saut 10 minutes or until lightly
browned.
1/4 cup tomato paste, no added salt

1 cup water
Stir in tomato paste and cook for 1 minute. Stir in water and cook for
2 cups chopped peeled red potato
another minute.
2 cups water
1 tbsp. chopped fresh or 1 tsp. dried
Add potato and next 7 ingredients (potato through bay leaf) and bring
thyme
to a boil. Reduce heat and let simmer for 30 minutes.
1 tsp. pink Himalayan salt

1/2 tsp. freshly ground black pepper
Add fish. Cover and simmer 10 minutes or until fish flakes easily when
500ml fish stock, salt reduced
tested with a fork.
800g diced tomatoes

1 bay leaf
Discard bay leaf before serving.
1 kg halibut fillets, skinned and cut into

smaller pieces
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34
MOROCCAN CHICKEN SOUP

Ingredients
Method
3 tbsp. extra virgin olive oil, plus extra to
Serves
4-5
drizzle
2 skinless chicken breasts
Heat half the oil in a frying pan. Season the chicken and brown real-
1 leek, washed and finely sliced
ly well on both sides. Remove to a plate. Tip a mug of water into the
4 fat celery stalks, chopped into small
pan and simmer, scraping up all the browned bits. Tip this liquid into a
pieces
measuring jug for later.
3 large carrots, chopped into small

pieces
2 big parsnips, peeled and chopped into
small pieces
1 small pack coriander, stalks finely
chopped, leaves reserved to serve
1 tbsp. cumin seed
2 tsp. ground cumin
2 tsp. ground coriander
2 tsp. ground cinnamon
2 tsp. ground turmeric
2 tbsp. harissa
800g diced tomatoes
Put the remaining oil, the vegetables and coriander stalks in a big
saucepan. Gently cook until the vegetables are softened about 5 mins.
Stir in the spices, turn up the heat, and cook for a few minutes. Stir
in the harissa, followed by the tomatoes, the chicken, stock cubes and
lentils.
Top up the jug of chicken juice to 500ml with water and add this too.
Bring to a simmer, cover and cook for 30 mins.
Lift the chicken from the soup and shred finely using a couple of forks.
Return to the soup with the lemon zest and juice, and season to taste.
Ladle into bowls with a dollop of yogurt and the coriander leaves.
2 chicken stock cubes, salt reduced,

crumbled
85g green lentils, uncooked
Zest and juice 1 lemon
Natural 0% Chobani yogurt, to serve
35
MIXED BEAN AND TOFU CHILLI
Serves
4
Ingredients
Method
220g firm tofu, drained and crumbled
Heat a large Dutch oven over medium-high heat.
(about 1 cup)
1 1/2 tsp. ground cumin, divided
Add tofu and 3/4 teaspoon cumin and saut for 3 minutes. Stir in tamari
1 1/2 tbsp. tamari sauce
sauce and cook for 1 minute or until liquid evaporates. Remove tofu
mixture from pan.

Heat the oil in pan. Add 3/4 teaspoons cumin, chopped onion, coriander,
1/2 tsp. dried oregano
and oregano and saut for 4 minutes.
1 1/2 tbsp. tomato paste, no added salt

1 1/2 tbsp. hot chilli powder or regular
Add tofu mixture, tomato paste, and next 5 ingredients (paste through
chilli powder
garlic); stir well. Add water, beans, and tomatoes; bring to a boil.
1 tsp. red chilli, finely chopped

1 1/2 cups water
400g pinto beans, cooked
400g red kidney beans, cooked
Cover, reduce heat, and simmer 30 minutes. Stir in apple cider vinegar.
Place cottage cheese and white wine vinegar in a food processor and
mix until smooth.
Spoon chilli into bowls. Top each serving with coriander and a small
amount of the smooth cottage cheese mix.
400g diced tomatoes

1/2 tsp. apple cider vinegar
1/4 cup cottage cheese, low fat
1/4 tbsp. white wine vinegar
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38
JAMAICAN CHICKEN CASSEROLE

Ingredients
Method
Serves
4
1 cup chopped onion

1 1/2 tsp. garlic, minced
Heat oil in a large non-stick skillet over medium-high heat. Add onion
500g chicken breast, cut into bite-size
and garlic and saut for 3 minutes or until tender.
pieces
1 tsp. curry powder
Combine chicken and the next 5 ingredients (chicken through black
1 tsp. dried thyme
pepper) in a bowl. Add chicken mixture to pan and saut 4 minutes.
1/2 tsp. ground allspice

1/2 tsp. red chilli, finely chopped
Stir in chicken stock, vinegar, capers, beans, and tomatoes.
1/2 tsp. cracked black pepper

1/4 cup chicken stock, salt reduced
Cover, reduce heat, and simmer 10 minutes or until tender.
1 tbsp. red wine vinegar

2 tbsp. capers
400g black beans
400g diced tomatoes
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40
SAVOURY BEET SOUP
Serves
8
Ingredients
Method
Heat the oil in a Dutch oven over medium-high heat.
1 cup chopped onion

4 cups chicken stock, salt reduced
Add onion and saut for 3 minutes or until tender. Add broth and next
2 cups water
6 ingredients (through bay leaf). Bring to a boil and then reduce heat
to simmer, uncovered, 20 minutes or until beets and potato are tender.
Discard bay leaf.
3 medium beets, peeled and halved

1 medium potato, peeled and halved
crosswise
1 bay leaf
1 tsp. lemon juice
8 tsp. cottage cheese, low fat
4 tsp. white wine vinegar
Place one-third broth mixture in blender or food processor; process until smooth. Place pured mixture in a large bowl. Repeat procedure twice
with remaining broth mixture. Return pured mixture to pan. Warm soup
over low heat for 5 minutes or until thoroughly heated. Remove from
heat, and stir in lemon juice.
pulse until smooth.
Combine 1/2 cup soup and the smooth cottage cheese, stirring with a
whisk. Divide soup evenly among each of 8 bowls. Top each serving with
1 tablespoon cottage cheese mixture.
41
CHICKPEA STEW
Serves
4-6
Ingredients
Method
1 cup chopped onion

1 1/2 tsp. minced garlic
Heat oil in a large non-stick skillet over medium-high heat. Add onion
1/4 cup lemon juice
and garlic and saut for 3 minutes.
1 tsp. ground cumin

Add lemon juice, cumin, black pepper, chickpeas, and tomatoes and
800g chickpeas, cooked
bring to a boil.
800g diced tomatoes, cooked

1/2 cup chopped green onions
Reduce heat, and simmer 6 minutes. Stir in the green onions.
3/4 tbsp. white wine vinegar
pulse until smooth.

Serve in a bowl and top with cottage cheese mix.
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43
44
CHUNKY GAZPACHO WITH PRAWNS
Serves
4
Ingredients
Method
1 1/2 cups vegetable stock, salt reduced
Place vegetable juice, salt, ground red pepper, half of red tomatoes,
and garlic in a blender and process until smooth. Pour pured tomato
1/8 tsp. ground red pepper
mixture into a large bowl.
750g red tomatoes, cored, chopped, and

divided
Place the remaining red tomatoes, 2/3 cup cucumber, 1/2 cup capsicum,
1 garlic clove, peeled
1 tablespoon basil, and lemon juice in blender. Process until smooth.
1 cup chopped continental cucumber,

divided
Add to pured tomato mixture in bowl.
3/4 cup chopped red capsicum, divided

3 tbsp. chopped fresh basil, divided
Stir in remaining 1/3 cup cucumber, 1/4 cup capsicum, and yellow
1 1/2 tbsp. fresh lemon juice
tomatoes. Cover and chill.
375g yellow tomatoes, seeded and

chopped
Coconut oil
500g peeled and deveined large prawns
1/2 cup natural 0% Chobani yoghurt
Heat a large grill pan over medium-high heat. Add some coconut oil to
pan. Add prawns to pan and grill 2 minutes on each side or until done.
Remove from heat.
Ladle about 1 3/4 cups soup into each of 4 bowls. Top each serving with
125g prawns, 2 tablespoons yoghurt, and 1 1/2 teaspoons of basil.
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46
PORK, WHITE BEAN AND KALE SOUP
Serves
6
Ingredients
Method
Heat oil in a Dutch oven over medium-high heat. Add pork, sprinkle with
500g pork tenderloin, trimmed and cut
salt and cook, stirring once or twice, until no longer pink on the outside,
into smaller pieces
about 2 minutes. Transfer to a plate with tongs, leaving juices in the pot.

1 medium onion, finely chopped
Add onion to the pot and cook, stirring often, until just beginning to
brown, 2 to 3 minutes. Add garlic, paprika and crushed red pepper (if
2 tsp. paprika, preferably smoked
using) and cook, stirring constantly, until fragrant, about 30 seconds.
1/4 tsp. red chilli, finely chopped, or to
Add 2 cups of the chicken broth and tomatoes, increase heat to high
taste (optional)
and stir to scrape up any browned bits. Add the rest of the broth and
4 plum tomatoes, chopped
bring to a boil.
5 cups chicken broth, salt reduced

1 bunch kale, ribs removed, chopped
(about 8 cups lightly packed)
400g white beans, cooked
Add kale and stir just until it wilts. Reduce heat to maintain a lively simmer and cook, stirring occasionally, until the kale is just tender, about
4 minutes. Stir in beans, the reserved pork and any accumulated juices.
Simmer until the beans and pork are heated through, about 2 minutes.
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48
PROVENCAL SOUP WITH TURKEY

Ingredients
Method
500g turkey breast mince
Serves
4
1/2 tsp. dried herbs de Provence, crushed

400g cannellini beans or other white
Cook turkey in a large saucepan over medium-high heat until browned,
beans, cooked
stirring to crumble.

400g diced tomatoes
Add herbes de Provence, beans, broth, carrots and tomatoes to pan.
1 clove garlic, finely chooped

1/2 brown onion, finely chopped
Bring to a boil and then reduce heat, and let simmer for 5 minutes.
4 cups chopped fresh spinach

2 small carrots, cut into smaller pieces
Stir in spinach and simmer for another 5 minutes.
49
TURKEY VATAPA
Serves
6
Ingredients
Method
1 tsp. coconut oil
1/2 cup finely chopped onion

Heat oil in a Dutch oven over medium-high heat. Add onion and
1 tbsp. minced peeled fresh ginger
garlic and saut for 2 minutes. Add ginger and jalapeo and saut for 30
1 jalapeo pepper, finely chopped
seconds.
1 cup water
800g diced tomatoes
Stir in water, tomatoes, and chicken stock. Bring to a boil. Cover, reduce
1 cup chicken stock, salt reduced
heat, and simmer 20 minutes.
1/4 cup unsalted, natural peanuts

3 cups turkey breast, cooked and
Place peanuts in a spice or coffee grinder and process until finely
chopped
ground.
1/2 cup light coconut milk

1/2 cup finely chopped fresh parsley
1/2 cup finely chopped fresh coriander
Coriander sprigs (optional)
50
Add ground peanuts, turkey, and coconut milk to pan, stirring to combine. Increase heat to medium. Bring mixture to a simmer and cook for
5 minutes, stirring occasionally.
Stir in parsley, coriander, juice, salt, and black pepper.
Garnish with coriander sprigs, if desired.
51
52
CUBAN BLACK BEAN SOUP
Serves
10
Ingredients
Method
2 bay leaves
Place bay leaves and beans in a Dutch oven. Add 12 cups water to pan
500g black beans, uncooked
and bring to a boil. Reduce heat, and simmer 2 1/2 hours or until beans
12 1/2 cups water, divided
are tender, stirring occasionally.
1 tbsp. coconut oil

3 1/2 cups chopped green capsicum
Heat oil in a large skillet over medium heat. Add capsicum, chopped
(about 3 medium)
onion, and shallots to pan. Cook 10 minutes, or until onion is tender,
2 1/2 cups coarsely chopped onion
stirring frequently.
1/3 cup chopped shallots (about 2 small)

1 tbsp. ground cumin
Stir in cumin, dried oregano, and fresh oregano and cook for 2 minutes,
2 tbsp. dried oregano
stirring frequently.
2 tbsp. chopped fresh oregano

1 1/2 tbsp. stevia
2 cups diced peeled avocado
2 cups thinly sliced red onion
1 1/2 cups chicken breast,
cooked and chopped
1 cup chopped fresh coriander
1 cup cottage cheese, low fat
1 tbsp. white wine vinegar
10 tsp. unsalted pumpkinseed kernels,
toasted
1/3 cup finely chopped seeded jalapeo
pepper (about 2 medium)
Lime wedges (optional)
Remove from heat and let stand 10 minutes. Place vegetable mixture in
a blender and add remaining 1/2 cup water. Pure until smooth.
Add vegetable mixture, stevia, and salt to beans and let simmer for 10
minutes, stirring occasionally. Discard bay leaves.
Combine avocado and juice and toss gently.
pulse until smooth.
Ladle 3/4 cup bean mixture into each of 10 bowls. Top each serving with
about 3 tablespoons avocado mixture, about 3 tablespoons red onion,
2 tablespoons chicken breast, about 1 1/2 tablespoons coriander, about
1 1/2 tablespoons of cottage cheese mixture, 1 teaspoon pumpkinseed
kernels, and about 1/2 teaspoon jalapeo pepper.
Serve with lime wedges, if desired.
53
54
PRAWN AND FENNEL BISQUE

Ingredients
Method
450g raw tiger prawns in their shells
Prepare and dice the tomatoes.
Serves
8

1 large onion, chopped
Shell the prawns, and then fry the shells in the oil in a large pan for
1 large fennel bulb, chopped, fronds
about 5 mins. Add the onion, fennel and carrots and cook for about 10
reserved
mins until the vegetables start to soften. Pour in the chicken stock and
2 carrots, chopped
apple juice, and then add the tomatoes, fish stock and paprika. Cover
150ml chicken stock
and simmer for 30 mins. Meanwhile, chop the prawns.
1 tbsp. apple juice, fresh or cold pressed

400g diced tomatoes
1 L fish stock
2 generous pinches paprika
Blitz the soup as finely as you can with a stick blender or food processor,
then press through a sieve into a bowl. Spend a bit of time really working the mixture through the sieve, as this will give the soup its velvety
texture.
To Serve
150g silken tofu
Tip back into a clean pan, add the prawns and cook for 10 mins, then
8 tiger prawns, shelled, but tail tips left
blitz again until smooth.
on (optional)
Fennel fronds (optional)
To serve, gently reheat in a pan with the silken tofu. If garnishing, cook
the 8 prawns in a little coconut oil.
Spoon into small bowls and top with the prawns and snipped fennel
fronds.
55
SPICED CAULIFLOWER SOUP
Serves
6
Ingredients
Method
3/4 tsp. cumin seed
Combine cumin, coriander and fennel seeds in a small skillet over
3/4 tsp. coriander seed
medium heat. Toast, shaking the pan frequently, until fragrant and
1/2 tsp. fennel seed
beginning to darken, about 3 minutes. Let cool. Grind to a powder with
a mortar and pestle or spice grinder.
2 medium leeks, trimmed,

washed and sliced (about 2 cups)
Heat oil in a large saucepan or soup pot over medium heat. Add leeks
and cook, stirring frequently, until beginning to soften, 4 to 6 minutes.
1 tsp. minced or finely grated fresh ginger
Add the ground spices, garlic, ginger, salt and cayenne. Stir to combine.

Pinch of cayenne pepper
1 medium head cauliflower (1kg),
trimmed and broken into florets
4 cups vegetable broth or chicken broth,
salt reduced
1/2 cup almond milk, unsweetened,
as needed
1/2 lime, juiced
1/4 cup sliced almonds, toasted, optional
2 tbsp. chopped fresh chives or coriander
Stir in cauliflower and cook, stirring, for 2 to 3 minutes. Add broth and
bring to a gentle simmer. Partially cover, reduce heat to maintain a
gentle simmer and cook until the cauliflower is tender, about 25
minutes.
Use a slotted spoon to remove about 1 cup of the cauliflower. Let cool
slightly. Chop into small florets.
Working in batches, pure the rest of the soup in a blender and return it
to the pot or pure in the pot with an immersion blender. (Use caution
when pureing hot liquids.)
Gently heat over medium-low heat, stirring in as much almond milk as
needed to adjust the consistency.
Add a squeeze of lime juice to taste.
Serve garnished with the reserved florets, almonds and chives
(or coriander).
56
57
THAI GREEN CHICKEN SOUP

Ingredients
Soup
Thai Green Curry Paste
1 onion, finely chopped
Makes 1/2 cup

1/2 tsp. coriander seeds
1/4 tsp. cumin seeds
6 white peppercorns
1 tsp. shrimp paste (belacan)
1/4 tsp. ground turmeric
4 coriander roots, roughly chopped
2 lemongrass stems (pale part only),
roughly chopped
1 tbsp. freshly grated galangal (see note)
or ginger
1 long green chilli, roughly chopped
4 small green chillies, roughly chopped
(or use 2 extra long green chillies)
4 kaffir lime leaves (see note), spine
removed, roughly chopped
Serves
8
2 tbsp. sunflower oil

500g skinless chicken breast fillets, finely chopped
4 garlic cloves, finely sliced
1/2 cup Thai green curry paste
400ml can coconut milk
1 l chicken stock
5 kaffir lime leaves
2 tbsp. fish sauce
1 bunch spring onions, the white sliced on the diagonal and the green
finely chopped
1 whole red chilli, sliced
280g pack fine green beans, trimmed and halved
250g fresh baby sweet corn
150g pack bamboo shoots
Juice 2 limes, plus wedges to serve
Small bunch basil
2 Asian red eschalots, roughly chopped

4 garlic cloves, roughly chopped
58
Method
Toast coriander and cumin seeds with the pepper in a wok or pan over
medium heat for 1-2 minutes until fragrant, shaking pan to prevent
burning. Cool slightly. Grind to a fine powder using a mortar and pestle.
Wrap shrimp paste in a square of foil. Dry-fry in a wok or pan over
medium heat for 1 minute each side to toast slightly. Cool, then add to
mortar with remaining ingredients and pound with pestle until roughly
crushed.
Add 1 tablespoon water and use a stick blender (or transfer to a processor)
to blend to a paste. Store in an airtight container in the fridge for up to
2 weeks.
Heat the oil in your largest pan, add the onion and fry for 3 mins to
soften. Add the chicken and garlic, and cook until the chicken changes
colour.
Add the curry paste, coconut milk, stock, lime leaves and fish sauce,
then simmer for 12 mins. Add the chopped onion tops, chilli, green
beans, baby corn and bamboo shoots and cook for 4-6 mins, until the
beans are just tender.
Meanwhile, put the lime juice and basil in a narrow jug and blitz with a
hand blender to make a smooth green paste. Pour into the soup with
the sliced spring onion and heat through. Serve with lime wedges for a
light lunch or supper or as a make-ahead starter.
59
60
MEATBALL ESCAROLE SOUP
Serves
6
Ingredients
Method
250g extra lean beef mince
Combine beef, LSA mix, parsley, salt, pepper, and eggs in a large bowl.
6 tbsp. LSA mix, more if needed
Form into 24 meatballs, using about 1 level tablespoon for each.
1/4 cup parsley, finely chopped

Heat 1 tablespoon of the oil in a stockpot over medium-high heat. Add
meatballs and cook on each side until nicely browned and transfer to
2 eggs, lightly beaten
a plate.

2 large onions, finely chopped (about 2
Add the remaining tablespoon of oil to the pot with the onions, carrots,
cups)
and garlic. Cook 10 minutes, or until vegetables are soft. Stir in escarole
2 carrots, peeled and cut into coins
and cook for 3 minutes.
2 garlic cloves, finely chopped

8 cups packed shredded escarole, rinsed
Add meatballs and broth. Bring to a boil.
and drained
1.2 L chicken broth, salt reduced
Fresh basil, chopped, to serve
Reduce heat and simmer for 5 minutes.

Serve soup with chopped basil sprinkled on top.
61
62
CANNELLINI AND CABBAGE SOUP

Ingredients
Method
Serves
6
3 cups thinly sliced green cabbage

2 carrots, sliced
In a large pot, heat olive oil over high heat.

1 tsp. dried thyme
Add cabbage, carrots, garlic, thyme, and pepper and cook 2 to 3 minutes.

Stir in broth, undrained tomatoes, water, and tomato paste. Bring to a
400g diced tomatoes
boil, and then reduce heat.
1 cup water
1/4 cup tomato paste, no added salt
Simmer, covered, for 8 minutes, or until vegetables are tender, stirring
800g cannellini beans, cooked
occasionally.
Mash half the beans with a fork. Add all the beans to the pot.
Heat through and serve.
63
CHUNKY BEEF STEW
Serves
5
Ingredients
Method
Coconut oil, to
450g boneless beef sirloin steak,

cut into smaller cubes
Over medium-high heat, add coconut oil to a pot and add beef. Cook for
350g potatoes, cut into smaller pieces
4 to 5 minutes, stirring frequently. Remove beef from pot using a slotted
300g frozen cut green beans
spoon and set aside.
4 carrots, peeled and cut into smaller

pieces
Add potatoes, green beans, carrots, onion, broth, tamari sauce, some
1 onion, cut into thin wedges
Natvia, Tabasco, lemon juice, Italian seasoning, and pepper to the pot.
450g beef broth, salt reduced
Bring to a boil, then reduce heat and simmer, covered, about 15 minutes,
4 tbsp. tamari sauce
or until vegetables are tender.
Natvia, to balance flavours

12 drops Tabasco sauce
Add tomatoes and water (if needed) to the pot and return to a boil.
1/2 tsp. fresh lemon juice

1 1/2 tsp. dried Italian seasoning
800g diced tomatoes
Reduce heat and simmer, covered, for 10 minutes.

Add beef and heat thoroughly before serving.
Water, if needed
64
65
66
EGGPLANT STEW
Ingredients
Method
Coconut oil, to cook
1 tsp. ground basil

1 tsp. ground oregano
In a large pot, add some coconut oil. Saut garlic, eggplant, leek and
1 tsp. pepper
mushrooms over medium heat until tender.
1 tsp. ground thyme

Add tomatoes, water and seasonings. Bring to boil.
1 peeled eggplant, cubed

Turn down heat and simmer uncovered for 20 to 30 minutes until
1 cup pieces or slices mushrooms
desired consistency.
1/2 stalk leek

400g diced tomatoes
Enjoy by itself or over cooked zucchini spaghetti.
1 cup water
67
68
ROASTED CAPSICUM SOUP
Serves
6
Ingredients
Method
8 red capsicums
Preheat broiler.
5 black peppercorns
3 thyme sprigs
Cut capsicums in half lengthwise and discard seeds and membranes.
1 bay leaf
Place pepper halves, skin sides up, on a foil-lined baking sheet. Flatten
with hand.
2 cups diced onion (about 1 large)

1 tbsp. minced fresh garlic
3 tbsp. white wine vinegar
1/4 tsp. hot pepper sauce
(such as Tabasco)
2 tbsp. chopped fresh chives
Broil for 15 minutes or until blackened. Place in a zip-top plastic bag;

seal. Let stand for 15 minutes. Peel and chop.
Place peppercorns, thyme, and bay leaf on a double layer of
cheesecloth. Gather edges of cheesecloth together and tie securely.
Heat oil in a large Dutch oven over medium heat. Add onion and
garlic and cook 15 minutes or until onion is lightly browned, stirring
occasionally. Add capsicums, cheesecloth bag, broth, vinegar, and hot
pepper sauce to pan. Increase heat to medium-high, and bring to a boil.
Remove and discard cheesecloth bag and stir in salt and black pepper.
Place half of capsicum mixture in a blender. Remove centrepiece of
blender lid (to allow steam to escape). Secure blender lid on blender.
Place a clean towel over opening in blender lid (to prevent splatters).
Blend until smooth.
Pour pured mixture into a large bowl and repeat procedure with
remaining soup. Sprinkle with chives.
NOTES: If you want your roasted red pepper soup to be a bit spicier,
adjust the amount of hot pepper sauce to suit your taste.
69
YELLOW SPLIT PEA SOUP WITH HAM
Serves
8
Ingredients
Method
3 cups yellow split peas
Place split peas in a medium bowl. Wash with cold water until the water

4 cups water
2 cups diced yellow onion
1 cup diced carrot
1 cup finely diced celery
250g cooked ham, trimmed and diced
1 tbsp. minced fresh ginger
1 tsp. dried marjoram
Freshly ground pepper to taste
runs clear. Drain and spread in a 5- to 6-quart slow cooker.

Add broth, water, onion, carrot, celery, ham, ginger and marjoram to the
slow cooker. Stir to combine.
Cover and cook for 5 hours on High or 7-8 hours on Low. Season with
pepper.
NOTES: Prepare carrots, celery, ginger and dice ham. Refrigerate in
separate containers. If you dont have a slow cooker you can use a
heavy-bottomed pot, preferably a cast iron pot that distributes heat.
When using the stove top instead of a slow cooker, you need to make
adjustments to the cooking times.
The recommended cooking times are approximate, so keep your eye on
the food as it cooks. Place a cast iron or heavy-bottomed, thick-walled
pot on the stove burner. Add the ingredients to the pot and cover with a
lid. Set the burner on medium or medium-high heat.
If you are using a large pot and the pot is more than 2/3 full, then
turn the burner on medium-high heat. If the pot is smaller and about
half-filled, turn the burner on medium heat. These heat settings are
approximate. You want to monitor the food to make sure it doesnt boil.
You only want to simmer the food, so lower the heat setting if food
starts boiling. Anticipate cooking times and set your kitchen timer when
recipes call for slow cooking. A slow-cooking recipe that calls for 4 to 6
hours on high setting or 8 to 10 hours on low setting is equivalent to 50
or more minutes of simmering on the stove.
70
71
72
FRENCH ONION SOUP
Serves
4
Ingredients
Method
Heat olive oil in a heavy skillet over medium-high heat. Add onions and
3 large thinly sliced Spanish onions
salt.

1 tsp. stevia
Cover and cook 5 minutes. Uncover and add stevia. Cook, stirring fre-
1 tbsp. coconut flour
quently, 25 minutes or until onions are golden.
1/3 cup orange juice, fresh or cold

pressed
Add coconut flour, reduce heat to medium-low and cook 12 minutes.
6 cups chicken stock, salt reduced
Add orange juice, scraping pan to loosen browned bits.

2 tsp. tamari sauce
Cook 12 minutes or until slightly reduced. Transfer to a saucepan.

Add stock and pepper. Boil and then reduce heat to low, and simmer,
covered, 10 minutes.
Add tamari sauce and stir.
Ladle soup into bowls.
73
74
GARLIC SOUP (SOPA DE AJO)

Ingredients
Method
Preheat broiler too 200C.
Serves
8
5 tbsp. garlic, finely chopped

1 tsp. sweet smoked paprika
Heat oil in a large saucepan over medium heat. Add garlic to pan; cook
5 minutes or until tender (do not brown). Stir in paprika. Add broth, 1
1 cup water
cup water, salt, and pepper; bring to a boil. Reduce heat, and simmer
10 minutes.

8 large eggs
Arrange bread cubes in a single layer on a baking sheet and broil 4
2 tbsp. chopped fresh flat-leaf parsley
minutes or until golden, stirring once halfway through cooking. Reduce

oven temperature to 180.
Break one egg into each of 8 oven safe bowls.
Ladle about 1/2 cup broth mixture into each bowl. Arrange bowls on a
baking sheet and bake at 180C for 20 minutes or until egg whites are
set but yolks are still runny.
Sprinkle evenly with chopped parsley.
NOTES: This simple appetizer soup makes the most of everyday ingredients. Use high-quality ingredients as this basic soup has few elements,
each contributes substantially to its success.
75
FENNEL AND SPINACH SOUP
Serves
8
Ingredients
Method
2 red capsicums
Preheat broiler to 200C. Cut capsicums in half lengthwise and
2 large fennel bulbs with stalks

2 cups chopped leek (about 2 medium)
1 cup chopped shallots (about 2 large)
1 tbsp. chopped fresh thyme
1 cup water
1 bay leaf
125g fresh spinach
1/2 cup natural 0% Chobani yogurt
1 tsp. grated lemon rind
1 tsp. fresh lemon juice
Dash of ground red pepper
discard seeds and membranes. Place pepper halves, skin sides up, on a
foil-lined baking sheet. Flatten with hand. Broil 15 minutes or until
blackened. Place in a paper bag and fold to close tightly. Let stand 10
minutes. Peel and chop. Set aside.
Trim tough outer leaves from fennel. Mince feathery fronds to measure
2 tablespoons. Set aside. Remove and discard stalks. Cut bulbs in half
lengthwise and discard core. Chop bulbs to measure about 4 cups.
Heat oil in a large Dutch oven over medium heat. Add fennel bulb, leek,
and next 3 ingredients (through salt). Cover and cook 10 minutes, stirring
occasionally. Add broth, water, and bay leaf. Bring to a boil. Cover,
reduce heat, and simmer 12 minutes. Discard bay leaf. Stir in spinach
and black pepper. Remove from heat and cover and let stand 5 minutes
at room temperature.
Pour half of fennel mixture into a blender. Remove centrepiece of
blender lid (to allow steam to escape).
Secure blender lid on blender. Place a clean towel over opening in
blender lid (to avoid splatters). Blend until smooth. Pour into a large
bowl. Repeat procedure with remaining fennel mixture. Return pured
soup to pan. Heat over medium heat 2 minutes or until thoroughly
heated.
Combine roasted capsicums, yogurt, lemon rind, lemon juice, and
ground red pepper in a food processor and process until smooth. Ladle
about 3/4 cup soup into each of 8 bowls and top each serving with 2
tablespoons yogurt mixture. Garnish with fennel fronds.
76
77
78
CAULIFLOWER APPLE SOUP
Serves
8
Ingredients
Method
Heat oil in a large Dutch oven over medium-high heat. Add onion to pan
2 cups chopped onion
and saut for 3 minutes.
2 tsp. Madras curry powder

1 tsp. chopped garlic
Add curry powder and garlic to pan and saut 1 minute, stirring
6 cups cauliflower florets
constantly.

1 Gala apple, peeled, cored, and chopped
1/3 cup natural 0% Chobani yoghurt
2 tsp. fresh lemon juice
Coarsely ground black pepper (optional)
Add cauliflower, broth, and apple and bring to a boil.

Cover, reduce heat, and simmer 15 minutes or until cauliflower is very
tender.
Remove pan from heat and let cool for 5 minutes.
Place half of cauliflower mixture in a blender. Remove centrepiece of
blender lid (to allow steam to escape). Secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters).
Blend until smooth. Pour into a large bowl. Repeat procedure with remaining cauliflower mixture.
Return to pot. Stir in yoghurt and cook over low-medium heat 5-10 minutes or until thoroughly heated (do not boil!). Remove from heat and
stir in juice, salt, and 1/8 teaspoon pepper. Ladle about 1 cup soup into
each of 8 bowls.
NOTES: Soothing soups provide nutrients like vitamins and fluids. If you
crave more spice, add a little more Madras curry powder. Substituting
vegetable broth for the chicken broth would make this a fine vegetarian
option.
79
80
PRAWN AND CORN SOUP
Serves
8
Ingredients
Method
1/3 cup sliced button mushroom
1/8 cup arrowroot powder

Remove corn kernels from fresh corncobs.
Black pepper, to taste

Coconut oil, to cook
Saut mushrooms until mushrooms are tender. In the meantime, shake
1 cup chopped brown onion
the arrowroot powder with half 1 cup oat milk.
1 cup chopped green capsicum

1 garlic clove, minced
Add the arrowroot mix into the sauted mushrooms, stirring constantly
3/4 cup tofu, drained and softened
at medium heat. Slowly add another cup of oat milk, salt and pepper.
4 cups oat milk, divided

400g corn kernels, fresh from cob
400g diced tomatoes
600g prawns, peeled and deveined
Stir with a whisk until smooth and think. Set aside.

Heat a Dutch oven or large saucepan coated with cooking spray over
medium-high. Add onion, capsicum, and garlic, and saut 5 minutes.
Stir in tofu. Reduce heat and stir until tofu is mixed into the vegetables.
Add oat milk, corn kernels, mushroom soup, and tomatoes. Cook for
about 10 minutes, stirring occasionally.
Bring milk mixture to a boil. Add prawns and cook 5 minutes or until
prawns are done.
Remove from heat and ladle the soup into bowls.
81
82
RIBOLLITA SOUP
Serves
8
Ingredients
Method
400g diced tomatoes
Dice the tomatoes. Using a potato masher, mash half the beans into a
800g cannellini beans, cooked
paste (add a bit of broth, if desired, to make mashing the beans easier).
3 tbsp. extra virgin olive oil, divided
Set the tomatoes and beans aside.
1 medium leek, halved lengthwise and

sliced, white and light green parts only
1/4 cup thinly sliced garlic
1/2 tsp. freshly ground pepper, divided
1 cup diced carrots
1 cup diced celery
1 cup diced zucchini
1/4 tsp. pink Himalayan salt, divided
1 bunch kale or Swiss chard, trimmed and
cut into smaller slices
1/4 head Savoy or green cabbage, cut into
smaller cubes
2 cups diced potatoes
2 cups water, more if needed
1/2 tsp. dried thyme
1 bay leaf
1/8 tsp. celery seed
Crushed red pepper to taste
Heat 2 tablespoons oil in a Dutch oven over medium heat. Add leek and
garlic. Cook, stirring, until translucent and tender, 2 to 3 minutes. Do
not brown. Season with 1/8 teaspoon pepper. Stir in carrots, celery and
zucchini and the remaining 1 tablespoon oil. Cook, stirring, until nearly
tender, 3 to 5 minutes. Season with 1/8 teaspoon each salt and pepper.
When the carrots and celery are nearly tender, stir in kale (or chard)
and cabbage. Cover and cook, stirring occasionally, until wilted, 4 to 6
minutes.
Add potatoes, broth, water, the diced tomatoes, the bean pure and
whole beans, thyme and bay leaf.
Bring to a simmer over medium heat. Season with celery seed, crushed
red pepper and the remaining 1/4 teaspoon pepper and 1/8 teaspoon
salt.
Cover and cook, stirring occasionally and reducing the heat as necessary to maintain a gentle simmer, until all the vegetables are tender, 15
to 20 minutes.
NOTES: Ribollita, a traditional hearty Tuscan soup, typically uses day-old
bread to add body and thicken the broth. This Ribollita recipe uses a
bean mash, which keeps the soup gluten-free and adds fibre. Garnish
with extra virgin olive oil or pepper.
83
84
BORSCHT
Serves
8
Ingredients
Method
1 tbsp. coconut oil
Heat oil in a large Dutch oven over medium heat. Add mushrooms to
1 1/2 cups button mushrooms,
pan and cook for 5 minutes, stirring frequently.
thinly sliced
Add onion and cook for 6 minutes. Add celeriac, carrot, and parsnip
1 3/4 cups chopped peeled celeriac
and cook 4 minutes or until onion is tender, stirring occasionally. Stir in
(celery root)
tomato paste. Add 7 cups water and chicken broth and stir well. Reduce
1/3 cup chopped carrot
heat, and simmer 5 minutes.
1/3 cup chopped parsnip

1 tbsp. tomato paste
7 cups water
1/2 cup chicken broth, salt reduced
2 1/2 cups shredded red cabbage
2 cups chopped potato, firm
2 garlic cloves, crushed
340g sliced peeled beetroot
3 tbsp. apple cider vinegar
2 tsp. stevia
tbsp. white wine vinegar
2 tbsp. chopped fresh dill
Stir in cabbage, potato, garlic, and beets and bring to a boil. Reduce
heat, and simmer 20 minutes or until vegetables are tender, stirring
occasionally. Remove from heat.
Place half of beet mixture in a blender. Remove centre piece of blender
lid (to allow steam to escape). Secure blender lid on blender. Place a
clean towel over opening in blender lid (to avoid splatters). Blend until
smooth. Pour into a large bowl. Repeat procedure with remaining beet
mixture.
Stir in vinegar, stevia, salt, and pepper to balance flavours in soup.
Whilst soup is cooling slightly, place cottage cheese and white wine
vinegar in a food processor and mix until smooth.
Ladle 1 1/2 cups soup into each of 8 bowls and top each serving with 1
tablespoon cottage cheese mixture and 3/4 teaspoon dill.
NOTES: The simplest way to peel celeriac is to remove the rough, knobby
skin with a sharp chefs knife.
85
ITALIAN WEDDING SOUP

Meatballs
500g lean turkey mince
1/2 cup LSA mix
1 large egg, lightly beaten
1/4 cup finely chopped fresh parsley
1 tbsp. tamari sauce
4 drops Tabasco
1/8 tsp. lemon juice
1/2 tsp. crushed fennel seeds
1/2 tsp. freshly ground pepper
1/2 cup chicken broth, salt reduced
Soup
1 tbsp. coconut oil
1 cup chopped onion (1 medium)
1 cup chopped carrots (2 medium)
1 cup chopped celery (2 medium stalks)
4 cups chopped cabbage (about 1/2 small
head)
400g white beans, cooked
8 cups coarsely chopped escarole or thinly sliced kale leaves (about 1 bunch)
Serves
8
Method
Mix tamari sauce, Tabasco and lemon juice together.
Combine turkey, LSA mix, egg, parsley, garlic, tamari mixture, fennel
seeds, pepper and salt in a large bowl. Refrigerate for 10 minutes to
firm up.
With damp hands, shape the mixture into 32 smaller meatballs (about 1
scant tablespoon each).
Heat 2 teaspoons oil in a large non-stick skillet over medium heat. Add
the meatballs and cook, turning occasionally, until browned on all sides,
7 to 9 minutes. Remove from the heat and add chicken broth, stirring
gently to loosen any browned bits.
To prepare soup, heat 1 tablespoon oil in a soup pot or Dutch oven over
medium heat. Add onion, carrots and celery and cook, stirring, until the
onion is translucent, 7 to 9 minutes.
Add cabbage and cook, stirring, 5 minutes more. Stir in broth, beans,
escarole (or kale) and the meatballs and any juice. Bring just to a boil,
reduce heat to maintain a simmer and cook, stirring occasionally, until
the vegetables are tender, 20 to 25 minutes.
NOTES: This Italian Wedding Soup recipe is Italian comfort food at its
best, and this easy soup recipe lends itself to countless variations.
Substitute spinach, chicory, chard or any other leafy green for the escarole or kale, and any leftover cooked beans for the white beans in
this healthy Italian wedding soup recipe. Refrigerate for up to 3 days or
freeze for up to 6 months.
86
87
NOTES
88
NOTES
89
B y A s h y B in
90
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CLEAN SOUPS - ASHY BINES

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CLEAN SOUPS - ASHY BINES

CLEAN SOUPS - ASHY BINES

HOW TO COOK BEANS ON THE STOVE

75g dried beans - any kind

2-3 tsp. pink Himalayan salt,

(plus more to taste)

1-2 whole garlic cloves

aromatics, if using. Cover the beans with a few centimetres of water.

Bring them to a boil over medium-high heat.

chopped carrots (optional)

CLEAN SOUPS - ASHY BINES

CLEAN SOUPS - ASHY BINES

HOW TO COOK BEANS ON THE STOVE QUICK ALTERNATIVE

To prepare your beans, place beans, aromatics and water in a large

375g dried beans, any kind

saucepan, cover and bring to a boil.

2-3 tsp. pink Himalayan salt,

1-2 whole garlic cloves

chopped carrots (optional)

As your beans near tenderness, you may start your soup.

CLEAN SOUPS - ASHY BINES

CLEAN SOUPS - ASHY BINES

MEDITERRANEAN FISH SOUP

1 tbsp. extra virgin olive oil

Dice the tomatoes.

1 large brown onion, halved,

1 red capsicum, halved, deseeded,

3 cloves garlic, crushed

1 1/2 cups fish stock, salt reduced

Pinch of saffron threads

soup thickens slightly.

1 dried bay leaf

CLEAN SOUPS - ASHY BINES

CLEAN SOUPS - ASHY BINES

MIXED BEAN CHILLI WITH TOFU

220 gram firm tofu,

Dice the tomatoes.

drained and crumbled (about 1 cup)

1 1/2 tbsp. tamari sauce

2 tsp. coconut oil

ute or until liquid evaporates. Remove tofu mixture from pan.

1 1/2 cups chopped onion

1/2 tsp. dried oregano

and oregano and saut for 4 minutes.

1 1/2 tbsp. tomato paste, no added salt

or regular chilli powder

garlic). Stir well.

1/2 tsp. black pepper

Add water, beans, and tomatoes and bring to a boil.

1/4 cup chopped fresh coriander

CLEAN SOUPS - ASHY BINES

GARLIC AND TOMATO SEAFOOD SOUP

1.5L (6 cups) vegetable stock,

Dice the tomatoes.

Combine stock, onion, garlic, oregano and thyme in saucepan.

3 large cloves garlic, finely chopped

1 sprig fresh thyme

400g diced tomatoes

Add the tomatoes and chillies. Simmer, covered, for 10 minutes.