Mains

Roasted Red Capsicum, Tomato & Red Lentil Soup

tomatoes & red capsicum.jpg

This soup is an absolute fav in our family! A great way to get veggies and fibre into kiddies without them knowing (hehe), it also freezes well so is fantastic for those nights when you just don't have the energy to cook. Double the ingredients and freeze into smaller serves and you have a couple of lunches for the week too!

Serves 4

Ingredients

  • 1 kg tomatoes (quality isn't important, go for saucing tomatoes if they're available), quartered
  • 1 large red capsicum
  • 1 onion, finely chopped
  • 4 cloves garlic, finely chopped
  • 3/4 cup split red lentils
  • 4 cups water
  • 2 tbs stock paste (or one stock cube)
  • Salt and pepper to taste
  • 1 tsp balsamic vinegar
  • Olive oil

Method

  1. Preheat oven to 150 degrees Celsius
  2. Place a sheet of baking paper over a large baking tray. Place tomato quarters and red capsicum on tray, drizzle with olive oil and salt and pepper. Bake for 60 minutes until the tomatoes are nice and soft and the capsicum is starting to char. Set aside *
  3. In a large pot, heat a tablespoon of olive oil, add the onions and saute until translucent, around 5 minutes.
  4. Add garlic and saute for another 2-3 minutes.
  5. Remove the skin and seeds from the roasted capsicum, and roughly chop it up. Add the roasted tomatoes and capsicum to the pot, making sure all the juices and all from the tray go in as well. Add the water, stock paste, balsamic vinegar, lentils and a little salt and pepper and bring to the boil.
  6. Reduce temperature to a low boil, cover the pot with a lid and cook for 40 minutes.
  7. Process the soup until smooth with either a stick mixer or process it in quarters in a food process or blender. There may be some bits of tomato skin, they can be strained out if necessary. Taste and adjust seasonings if needed.

Serve with a few tablespoons of cooked quinoa, or crushed pine nuts mixed with olive oil and salt. This soup will last 5 days in the fridge and freezes well.

*You can do this a few days in advance to save time

roasted tomatoes and red capsicum.jpg

Cauliflower & Celeriac Soup

This soup is another oldie of mine, something I created after I discovered that I actually do love cauliflower and celariac! These two veggies are super nutritious, being sources of calcium, magnesium and vitamin C, and they pair so well together to create a light, creamy and entirely vegan soup. A sprinkling of my 'cheesy' powder on top completes the protein with the quinoa, and you'll be surprised by how filling this bad boy is, perfect on a chilly winters night.

Soup

Ingredients

  • 1 medium head cauliflower, cut into florets (keep the stalks for my 'scraps stock paste')
  • 1 large celariac, peeled and chopped into cubes
  • 1 medium waxy fleshed potato (i.e. dutch cream or nicola)
  • 2 leeks, white part finely chopped (keep the greens for stock as well!)
  • 1 cup quinoa (please choose Aussie quinoa if you live in Australia), rinsed thoroughly *
  • 4-6 cloves garlic, finely chopped
  • 1/2 tsp ground fennel seeds
  • 1 cup milk (your choice, I use almond or cashew)
  • 6 cups water
  • salt & pepper
  • 3 tbs stock paste (or equivalent store bought stock paste or powder)
  • 2 tbs olive oil

Method

  1. Heat the olive oil in a large soup pot, add the leeks and sauté until translucent (approx. 5 minutes)
  2. Add the cauliflower, celariac, potato and a little salt and pepper and saute for a few minutes.
  3. Pour in the water, add the stock paste, ground fennel, and quinoa and bring to the boil. Reduce heat, cover with a lid and cook for 25 minutes, stirring occasionally.
  4. Allow to cool for a few minutes, then puree the soup either in a food processor or blender or with a stick mixer.
  5. Return the pureed soup to the pot (no heat), add the milk, taste and adjust seasonings. Serve with a tablespoon of 'cheesy' powder sprinkled on top.

* I generally activate my quinoa to improve its digestibility and nutrient absorption. Place the quinoa in a glass bowl or jug, add 2 tbs of apple cider vinegar and cover with water. Leave to soak for 8-12 hours, rinse and drain thoroughly and add to soup. It's fairly easy to do if you meal plan and leave to soak overnight, alternatively you can soak and cook in bulk and freeze in portions.

'Cheesy' Powder

Ingredients

  • 2 tbs sunflower seeds
  • 2 tbs sesame seeds
  • 2 tbs savoury yeast flakes
  • pinch of salt

Method

  1. Heat a non-stick frying pan (I use a skillet) over a medium heat
  2. Add the sunflower and sesame seeds and toast until golden brown (around 5 minutes). Stir frequently to prevent them burning.
  3. Chuck the toasted seeds, savory yeast flakes and pinch of salt in a blender or food processor and blend until a powder has been formed.
  4. Store in an airtight container. Sprinkle over foods as desired, will add a nutty, cheesy flavour.