Here at SCPN we wanted to give you some souper recipe ideas to try through January. We all know how important it is to eat a lot of vegetables, but did you know it prevents cancer?After much indulgence over the festive period, it is so important to get back into healthier habits.

#SouperFreshStart 

Here are a few reasons why we want you to join us this January, for a SouperFreshStart to 2018, packing in all those vegetables and why we think eating soup is one of the easiest ways to achieve it:

  • It’s quick to make and easily stored/transported, most offices have microwaves, so you’ll have a healthy, inexpensive lunch in just 2 mins.
  • You can make double the recipe, prepping for a healthy lunch the next day, or freeze for later.
  • Packed full of veggies, you will be well on your way to 5-a-day and preventing cancer.
  • It’s cheap to make. Especially if you use frozen vegetables. Frozen veg still includes all the nutrients and goodness as fresh.
  • Suitable for all dietary requirements, most of our recipes are suitable for vegans and certainly vegetarians and can be adapted.
  • Soup can be as fancy or as simple as you want it to be. It is fun to experiment with flavours and adaptations, so if you see an ingredient you don’t fancy using, simply swop it out for one that you do like or just remove it all together.

 

Check out our recipes below and see if we can tempt you to try some of them out. We’d love to see how you get on, so be sure to tag us on Instagram and use the hashtag #SouperFreshStart

Smokey Chickpea, Red Lentil and Vegetable Soup

 

Serves: 4 Cooking Time: 40 Mins

Ingredients:

  • 1 Onion (peeled & chopped)
  • 2 Cloves of Garlic (peeled & chopped)
  • 1 Carrot (peeled & diced)
  • ½ Tsp Smoked Paprika
  • ¾ Tsp Cumin
  • 2 Bay Leaves
  • ¼ Tsp Ground Black Pepper
  • 1 Litre Hot Water
  • 400g Chopped Tomatoes
  • 100g Red Lentils
  • 400g Chickpeas (drained & rinsed)
  • 1 Cup Vegetables (e.g. peas or greens)
  • 2 Tbsp Sunflower Oil

Method:

  1. Heat the oil in a large pan, add the onions, and cook for 5 minutes until soft.
  2. Add the garlic, carrots, paprika and cumin. Cook, stirring frequently so that the garlic doesn’t brown, for a further 2 minutes.
  3. Add water, tomatoes, lentils, bay leaves, pepper, and bring to the boil.
  4. Cover the pot, and reduce heat to a simmer. Cook for 10 minutes.
  5. Add chickpeas and vegetables, then cover the pot and cook for a further 5 minutes.
  6. Fish out the bay leaves, then blend ⅔ of the soup.
  7. Serve and enjoy!

By Coupar Angus Food Focus Caff

Thai Winter Vegetable Soup
Serves: 6
Cooking Time: 35 mins

Ingredients:

  • Red Onions(peeled & diced)
  • Onions(peeled & diced)
  • 1 Tbsp Spring Onions (chopped)
  • Sweet Potato(peeled & diced)
  • Potato(peeled & diced)
  • Butternut Squash (peeled & chopped)
  • 4 Cloves of Garlic (crushed)
  • A Few Sprigs of Lemongrass
  • 2 Tbsp Coriander(chopped)
  • 750ml Boiling Water

Method:

  1. Fry all the onions together on a low heat until softened.
  2. Add in the lemongrass and garlic, and stir continuously for 1 minute.
  3. Add in the potatoes, butternut squash and coriander with water, and cook until the vegetables are soft.
  4. Blend to taste.
  5. Serve with a garnish of coriander and orange zest.

By Morven Lean (SCPN)

 

Autumn Gold Soup

Serves: 4 Cooking Time: 30 Mins

 Ingredients:
  • Onionchopped
  • 2 cloves of Garlicpeeled and chopped
  • 100g Split Peas
  • 1 handful of Kale
  • Carrotspeeled and chopped
  • 1 tin Chopped Tomatoes
  • Low Sodium Stock Cube
  • 1/4 tsp each of Smoked PaprikaCinnamon and Ginger

Method:

  1. Soak the split peas overnight, or for 6 hours in cold water. (If you’re in a hurry, cover with water and microwave for 15 minutes). Drain, and rinse well in cold water.
  2. Heat the oil, and fry the onion and garlic for about 5 minutes (be careful not to burn!).
  3. Add in the chopped carrots and stir in the spice mixture, before adding the split peas, stock cube and tomatoes. Cover and simmer for 25 minutes, adding more water if necessary.
  4. Wash the kale, tear it into pieces and add it to pan. Cook for 5 more minutes.
  5. Season with salt and pepper to taste and serve.
 By Coupar Angus Food Focus Caff
Leek and Sweet Potato Soup
Serves 2 Cooking Time 30 mins
Ingredients:
  • 1 Large Sweet Potato, diced
  • 2 Medium Leeks, chopped (be sure to use all the green parts!)
  • Low Sodium Vegetable Stock Cube
  • 600ml Boiling Water
  • 3 tbsp Sunflower Oil
  • Black Pepper to taste

Method:

  1. Heat 3 tablespoons of oil in a large pan, and fry the leeks for 4 minutes.
  2. Add the stock and sweet potato, and bring to boil. Cover the pan and simmer for about 15 minutes until the sweet potato is soft.
  3. Blend, season to taste, and serve!

By Coupar Angus Food Focus Caff

 

Whole Earth Soup

Serves: 2 Cooking Time: 35 mins

Ingredients:

  • 1 Medium Sized Onion
  • 1.5 lb Swede
  • 1.5 lb Carrots
  • 0.75 lb Potatoes
  • 1.5 pints Reduced Salt Vegetable Stock

Method:

  1. Peel and slice all the vegetables
  2. Soften the onion in a splash of olive oil
  3. Add all the other veg and the stock
  4. Bring to the boil, cover and simmer for 30mins or until vegetables are cooked.
  5. Blend the soup and add skimmed milk to the desired consistency.
  6. Decorate with a slash of single cream and some fresh parsley if desired.
By Maureen Macleod
 Sweet Potato and Red Pepper Soup
Serves: 4 Cooking Time: 30 mins
Ingredients:
  • 2Red Peppers(seeds removed and chopped)
  • 1 Large (or 2 Small) Sweet Potatoes(peeled and chopped)
  • 1Onion(peeled and chopped)
  • 2 Cloves ofGarlic(peeled and chopped)
  • 1.2 LitresBoiling Water
  • ¼ TspThyme
  • 3 TbspSunflower Oil

Method:

  1. Heat the oil in a large pan, add the onions and garlic, and cook until transparent.
  2. Add the sweet potatoes, peppers and thyme.
  3. Add water and flavourings, cover the pot, and simmer for 20 minutes.
  4. Blend, serve, and enjoy!

By Coupar Angus Food Focus Caff

 

Zesty Pea Soup

Serves: 4 Cooking Time: 35 Mins

Ingredients:

  • 500gFrozen Peas
  • 1 Large Potato (peeled & chopped)
  • 2-3 TbspFresh Mint(chopped)
  • 1 TbspLemon Juice
  • 1 TbspLime Juice
  • 400mlBoiling Water

Method:

  1. Immerse chopped potato in boiling water in a pan, and cook until soft.
  2. Add in the peas and remaining water, and allow to simmer for 20 minutes.
  3. Add in mint, lemon and lime juice, and blend to taste.
  4. Serve with a dollop of low-fat yoghurt, and a leaf of mint.

By Morven Lean (SCPN)

 

Butternut Squash Chilli and Mint Soup

Serves: 4 Cooking Time: 35 Mins

Ingredients:

  • 1 Onion (peeled & chopped)
  • 1 Clove of Garlic (peeled & chopped)
  • 1 Green Apple (peeled, cored & chopped)
  • 1 Butternut Squash (peeled, seeds removed & chopped)
  • ¼ Tsp Chilli Powder (more if you like it hot)
  • 1 Tsp Paprika
  • 1 Litre Hot Water
  • Fresh/Dried Mint Leaves (chopped)
  • 3 Tbsp Sunflower Oil

Method:

  1. Heat the oil in a large pan, frying the onion and garlic until transparent.
  2. Add the paprika and chili, and cook for a further 2 minutes.
  3. Add the butternut squash, apple and stock, and cook for 20 minutes.
  4. Liquidise (partially if preferred) and add dried mint or chopped fresh mint.
  5. Serve and enjoy.

By Coupar Angus Food Focus Caff

 

Curried Parsnip Soup

Serves: 4 Cooking Time: 45 Mins

Ingredients:

  • 1 Medium Onionpeeled & diced
  • 8 Parsnipspeeled & chopped
  • 1 Tbsp Fresh Gingergrated
  • 2 Sweet Potatoes, peeled & chopped
  • 1 Tbsp Curry Spice
  • 1/2 Tbsp Chilli Flakes
  • 750ml Boiling Water
  • 100ml Milk

Method:

  1. Lightly fry the onion until softened and golden. Add in the ginger, and mix continuously for 2 minutes.
  2. Add in the parsnips and potatoes with water, and allow to boil until the vegetables become soft.
  3. Add in the milk, chili flakes, and curry spice, and blend to taste.
  4. Serve with a dollop of low-fat yoghurt!

By Morven Lean (SCPN)

 

Eastern Promise Soup

Serves: 4 Cooking Time: 45 Mins

Ingredients:

  • 200g Yellow Split Peas
  • 1 Onion, peeled & chopped
  • 1 Stick Celerywashed & chopped
  • 1 Clove Garlicpeeled & chopped
  • ¼ tsp Chilli Powder (more if you like it hot)
  • 2 tsp Ground Ginger or 2” Fresh Gingergrated
  • ¼ tsp Cinnamon and ¼ tspGround Cardamom or Mixed Spice
  • 2 Dried Apricotsfinely chopped
  • 1.5 Litres Boiling Water
  • 3 tbsp Sunflower Oil

Method:

  1. Soak the peas overnight or for 6 hours in cold water. (If you don’t have time, cover with water and microwave for 15 minutes, then rinse well.)
  2. Heat the oil in a large pan, then fry the onion, garlic and celery for about 5 minutes.
  3. Add the ginger and chilli, and stir. After a few moments, add the spices and stir for 30 seconds. (Be careful, these burn easily!)
  4. Add water and stir, before adding the spilt peas and chopped apricots.
  5. Stir again, put the lid on, and simmer for 45 minutes, stirring occasionally. Check every so often and add more water if required.
  6. Blend, serve and enjoy!

By Coupar Angus Food Focus Caff

 

Sweet Pepper and Tomato Soup

Serves: 4 Cooking Time: 40 Mins

Ingredients:

  • 1 Onionpeeled & chopped
  • 4 Cloves of Garlicpeeled & crushed
  • 1 Large / 2 Small Carrotswashed, peeled & chopped
  • 1 Large / 2 Small Sweet Peppersseeds removed & chopped
  • 400g Chopped Tomatoes
  • 1.2l Boiling Water
  • 3 Tbsp Sunflower Oil
  • Fresh/Dried Herbs to Taste

Method:

  1. Heat the oil in a large pan, frying the onion and garlic until translucent. Do not brown.
  2. Add the peppers and carrots, and cook for a further 2 minutes.
  3. Add the chopped tomatoes and herbs to taste, and cook for another 2 minutes.
  4. Add boiling water, bring to the boil, then cover and simmer for 30 minutes, stirring occasionally.
  5. Blend to taste, serve and enjoy. (For an added little kick to second day soup, add some hot pepper sauce.)

By Coupar Angus Food Caff

 

Mushroom Soup

Serves: 4 Cooking Time: 30 Mins

Ingredients:

  • Olive Oil
  • 1.5 lbs Closed Cup Mushrooms
  • 1.5 oz Plain Flour
  • 0.5 pt Reduced Salt Vegetable Stock
  • 1 pt Skimmed/Almond Milk

Method:

  1. Clean and roughly chop the mushrooms. Soften the mushrooms in a little splash of olive oil.
  2. Add all other ingredients
  3. Bring to boil slowly, cover and simmer for 20 mins.
  4. Season to taste – watch out for adding salt!

By Maureen’s friend Irene

 

Beetroot and Clementine Soup

Serves: 2 Cooking Time: 25 Mins

Ingredients:
  • 1 Onion, peeled and finely sliced
  • 2 Garlic Cloves, crushed
  • 1 Clementine/Satsuma, chopped up with skin on
  • 3cm Root Ginger, peeled and finely chopped
  • 1 stick Celery, finely chopped
  • 1 Carrot, sliced thinly
  • 500g Cooked Beetroot (available from Tesco / Scotmid)
  • 1 Reduced Salt Vegetable Stock Cube dissolved in 900ml of hot water
  • 3 tbsp Sunflower Oil

Method:

  1. Heat the oil in a large pan. Fry the onion for 3 mins.
  2. Add the garlic, clementine, celery, ginger and carrot. Put the lid
  3. on the pan and cook gently for 5 mins.
  4. Chop the beetroot in a bowl and add to the pan.
  5. Add the stock, stir and then cover. Simmer for 15mins.
  6. Blend and serve.

 

North African Soup

Serves: 4 Cooking Time: 45 Mins
Ingredients:
  • 700g Squash of choice – (peeled, deseeded and chopped weight)
  • 350g Celeriac, peeled and chopped
  • 3 Carrots, chopped
  • 1 Onion, peeled and chopped
  • Olive Oil
  • 3 cloves Garlicpeeled and finely chopped
  • 800ml low salt vegetable stock or bouillon
  • ½ Lemonjuiced
  • 2 tsp Harissa (or ¼ tsp Smoked Paprika)

Optional:

  • 75g freekeh
  • 1tsp ras-al-hanout
    (or ½ tsp ground Cumin and ½ tsp ground Coriander)

Method:

  1. Preheat the oven to 180°C (350°F).
  2. Toss the squash, celeriac, carrot and onion in the oil and spread over two baking sheets.
  3. Bake for about 20 minutes, stirring once half way through.
  4. After 20 minutes add the garlic and return to the oven for another 10 minutes.
  5. Optional: While the vegetables are roasting, heat 1 tsp of oil in a small saucepan and add the
  6. freekeh. Let it get a little toasty then add the ras-al-hanout, stir, and cover with about 250ml water.
  7. Bring to the boil, cover and simmer for about eight minutes, or until the freekeh is cooked but still has some bite to it. Drain and set aside.
  8. Bring the vegetable stock to the boil. Add the vegetables to a blender along with one-third of the hot stock. Remove the stopper on your blender and cover with a tea towel. Blend the soup until smooth, then pour in the remaining stock and 1 tsp of harissa, and whiz a bit more gently, just to blend.
  9. Taste and add the remaining harissa and lemon juice if you like.
  10. Serve the soup, adding a heaped spoon of freekeh and topping with a drizzle of harissa.

By Kellie Anderson

 

Love Your Greens Soup

Ingredients:
  • 1.5 – 2 litres of light vegetable stock
  • 1 tsp fennel seeds
  • 1 leek, roughly chopped
  • 8 spring onions roughly chopped
  • 2 cloves garlic, finely chopped
  • 1 small head of broccoli, roughly chopped (include the stem – it is very sweet)
  • 1 small fennel bulb, roughly chopped
  • 3 medium – sized potatoes roughly chopped
  • 2 handfuls of watercress, or other bitter salad green like rocket
  • 1 tbsp Dijon mustard (more or less, to taste)

Method:

Bring the stock to a boil and add everything apart from the watercress and mustard.
Bring back up to the boil and then cover and simmer for 20 minutes.
Add in the watercress and mustard, and blitz with a blender.
Check the seasoning and adjust as needed.