I probably make soups several times a week, if not more. I especially check the fridge at the end of the week and try to use everything up – just today I made a soup using celery, onions, carrots, tomatoes, stock cube with some chick peas to thicken and add protein. As long there is nothing that is going to overpower the other flavours, I combine almost anything together!! Sometimes I do use a soup recipe.
My Soup Recipe Template
Soups can be made from almost anything and are a great way of getting in your veggies and avoiding throwing food away.
Check what’s left in the fridge at the end of the week and make a soup out of virtually whatever you have! Follow this basic template and you can (hardly ever!) go wrong
- Fry an onion, with any spices if they are being used.
- Chop almost any vegetables (especially those left in the fridge at the end of the week) into roughly 2cm cubes and fry for a few mins.
- Include a small potato to thicken or
- Use lentils/chickpeas/butterbeans to both thicken and add protein
- Season with salt and pepper.
- Add a good quality stock (see below for broth recipes or use a cube.)
- Boil 15-20 mins dependant upon which vegetables you have used.
- Blend, if you like a smooth soup.
- Use a potato masher if you prefer some lumps!
Broths are the “in thing” it seems. Traditionally they have always been used as a base for soups, stews and casseroles although they were usually just known as stocks. The ingredients used mean they have an alkaline effect on the body, counteracting the effects of processed foods, rich foods like red meats etc.
Alkaline Vegetable Broth: Ingredients
- 2 carrots, scrubbed, unpeeled
- 2 stalks celery, including leaves
- 1 medium onion
- 7 cloves garlic
- 2 handfuls cauliflower/broccoli/stems/stalks/leaves
- 2 bay leaves
- 1 tsp salt and pepper
- 2 tbsp apple cider vinegar
Additional Ingredients for Bone Broth:
- raw beef /lamb/chicken bones – one or all types
- other ingredients as above
- Roughly chop the vegetables, add all the ingredients to a slow cooker
- Cover with water (1 inch above food) and cook on low for 6-8 hours (or 2 hours simmering on the hob)
- If bones have been used, skim off the top off the broth
- Pour through a strainer to remove the solids, add more salt if required
- Keeps in fridge for 3 days, freezer for 3 months
- If you haven’t a slow cooker simmer on lowest heat on the hob for a few hours, keep checking the water level and top up if necessary
- TIP: Batch cook and freeze
Cooking a good soup for lunch helps us to avoid eating too much cold and raw food, which is discouraged in TCM nutrition. Also, for some, it can help cut down on the amount of bread, cheese, processed meats because these are too often part of the typical lunch.
You can find out more about a TCM approach to nutrition on this link
Get in touch with Eileen here, by phone, by email or by booking a free 15 minute phone consultation:
Call on 07773332553