Brought up on my mothers home cooked traditional meals, I am no stranger to soup… honestly, I can ramble a good 20 odd straight off the top of my head at any given time. However, it seems to me there are a lot of people around me these days who don’t know how to make soup, or hold of a lot of misconceptions about soup. Despite what people may think soup doesn’t have to be labourious or take hours to make, instead, soups can be one of the simplest, easiest, heartiest things you can make.
Great for bulk cooking
Quick and easy *ready in approx 15 minutes
Ingredients (per serve)
200 grams of cauliflower (approx. 1/3 of a large cauliflower or packed 2 cups)
50 grams (about ½ a medium) carrot
50 grams of frozen peas
50 grams red capsicum/bell pepper
½ medium tomato
¼ medium onion
500ml vegetable or chicken stock – or water with a stock cube added
Drizzle of oil – for cooking
Other recommended ingredients that can be included include – green beans and/or corn; replacing a portion of stock with canned/pureed tomato for a richer soup; and/or adding shredded chicken, beans or red lentils (which will require additional liquid) for a protein boost.
Herbs and Spices *Please adapt the spices to your taste preferences. You can simply double the quantity of spices/herbs if you like them.
¼ teaspoon of sweet paprika
¼ teaspoon of garlic powder – you can use fresh garlic if you prefer
½ teaspoon of Italian herbs – I used oregano, basil, thyme and marjoram *You can also use herbs like dill, rosemary or fennel to suit your taste preferences
Pinch of salt – if your stock is salty you might not need this
Other recommended spices/herbs that can be included include – cumin, turmeric, chili and/or cayenne or bay leaf, dill, rosemary and/or fennel.
1 small pot with a lid – if you’re only making a single serve. If you don’t have a lid, you may need to use more stock/water
Blender – I used a handheld blender
Knife or fork
200g or cauliflower is approx 50 calories
A great source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6.
50g of carrot is approximately 20 calories
A great source of vitamin A
50 grams of peas approx 30 calories
A good source of vitamin C, B1, K, Manganese and fibre.
50 grams red capsicum/bell pepper approx 30 calories
A great source of vitamin C as well as B6 and A
½ medium tomato approx 10 calories
A good source of vitamin C, biotin, molybdenum, and vitamin K
¼ medium onion approx 10 calories
A good source in vitamin C, was well as dietary fiber, and folic acid
The nutritional content and health benefits of the remaining ingredients including stock, herbs and spices will depend on the type you use.
However, according to my research, 500mls of the average supermarket stock will set you back approx 40 calories.
Chop cauliflower, capsicum, onion and carrot roughly. The size of your cutting will determine the cooking time, the smaller the quicker it will cook so I recommend small florets for the cauliflower, 1.5cm cubes for the carrot and ½ cm strips for the capsicum and onion. Note: To speed up the process, I cut my onions, and whilst sautéing them I cut the rest of my vegetables.
In a saucepan, heat the oil over medium-high heat. Add the onion, herbs and spices and sauté until onions are transparent, approx 3-4 minutes.
Add stock. When the liquid boils, add the carrot and cauliflower. Reduce the heat, and simmer for 5 minutes. Add the capsicum and tomato. Cook until the carrot and cauliflower is tender. This should take approx another 3-5 minutes depending on how small you cut your vegetables. Note: To test of vegetables are tender, simply taste a vegetable or place a sharp knife on a vegetable, and applying very minimal pressure, the knife should enter the vegetable with little give. If the knife meets resistance in the middle of the vegetable, more so than the outer portion of the vegetable it is not quite ready.
Once tender. Turn off heat, and add peas.
Blend soup to desired consistency. I use a handheld blender and simply give it a quick 5-10 second buzz. Note: Be careful of any splash back if you are blending the soup whilst it is still hot.
Serve immediate, or let cool and pack away in the fridge for tomorrows lunch, or freeze for an evening you can’t be bothered cooking.
$2 – $2.50 per serve Will keep for a couple days in the fridge Can be frozen for a later date Easy way to feed a large number of people
Serving size: 14 Time: >1 hour Course: Dessert Difficultly: Easy
(Great for winter dinner; comfort food; eating over 2 days)
12 small potatoes (or 8 medium) 1.74
6 Large chicken breasts 15
6 cups of rice & 6 cups of water
Butter chicken spice mix 1.49
-or you can make your own using a combination of: paprika, cumin, coriander, turmeric, pepper, garlic powder, curry powder, onion powder, mixed spices (try to avoid any pre-made jar sauces; the flavour you get from cooking real fresh spices is worth it.
3 heaped tablespoons of Curry powder
½ bulb of garlic 50c
2 small onions 90c
2 800g cans of tinned tomato 3.00
Drizzly of olive oil
Salt to taste
Pepper to taste
Fresh parsley or coriander to serve
Rinse rice. Place rice and water into a large saucepan. Place on high heat-bring to a boil. Once at a boil reduce heat to a medium heat and cook with the lid on until water is completely absorbed and rice is cooked. This should take about 15 minutes – though check instructions on your packet as this will vary between rice varieties.
This step isn’t necessary but I prefer to do it. Bring a large pot to the boil. Large dice potatoes (roughly 1cm by 2cm). Cook potatoes for 2-3 minutes just to soften them a little. Potatoes should be still uncooked and maintain their space. Drain.
Heat oil and butter in a large pot over a medium heat. Sauté onion and garlic.
Add chicken, spice mix, curry powder and let the chicken brown.
Add tinned tomatoes and potatoes. When the pot is back up to a medium heat turn it down to a low heat.
Let the curry simmer uncovered for 1-3 hours. The quicker you want to eat it the higher the temperature will need to be to make the reduction process quicker. However the lower the heat and the longer the curry can cook the more flavour will develop, so it’s definitely worth the wait.
Add cream and allow to cook for a further 5 minutes.
Serve curry over a bed of rice, and garnish with parsley or coriander.
Tips & Tricks
-Make the night before and enjoy over a day or two.
-For variety change the variety or rice you use.
-Make this large serving, divide into containers and freeze for that night you’re just too tired to cook.
Serving size: 6-8 Time: <10 minutes Course: Lunch or Dinner Difficultly: Super easy
(Great for work lunch; a quick summer dinner after work; or for the poor uni student)
Cous-Cous 2 cups
Boiling water 2 cups
Chickpeas 400g can (rinsed and drained)
Tinned Tuna 400g can (rinsed and drained)
Red onion 1
Currants 2 Tablespoons (heaped)
Olive oil ¼ cup
Ras el hanout 2 Tablespoons (heaped) *Spice blend from Morocco
Lemons 2 (1x zest & juice), 1 to serve
Parsley Handful (chopped)
Mixed Greens To serve
Place couscous in a bowl. Stir in 1 tablespoon oil to coat grains.
Pour in water. Cover & set aside for 5 minutes until water is absorbed. Fluff grains with fork when ready.
Whilst waiting, in a bowl whisk remaining oil, lemon juice & zest and Ras el hanout together. Stir into couscous remaining ingredients (tuna, currants, parsley, red onion, chickpeas) and add dressing.
Mix well. Serve with lemon wedges, side salad and top with parsley.
Tips & Tricks
Substitute tinned tuna with shredded chicken.
Make for dinner one night and take left overs to work for lunch the next day
Great served cold or hot For gluten free option try replacing couscous with millet or quinoa.