Total Recipe Resources

Garlic Lentil Soup

Ingredients: 

1 cup of red lentils, rinsed and drained
2 onions, finely diced
2 garlic cloves, crushed
1 carrot, peeled and finely sliced
2 tablespoons olive oil
2 bay leaves
½ teaspoon dried oregano
7 cups vegetable stock
Salt and black pepper

Instructions:

Place all ingredients except the salt and pepper into a large soup pan.  Bring to a boil and then lower heat and simmer for approximately 1 hour.  Stir occasionally to prevent lentils from sticking to pan.  If soup thickens and lentils are still not tender, add a little extra vegetable stock. 

Remove the bay leaves and add salt and pepper to taste.  Serve the soup into warm bowls and serve with a whole wheat or seed roll.

Spring Onion Miso Broth and Tofu

Ingredients:

Note: You should be able to find most of these ingredients in a health food shop or specialty section in your supermarket.  You can substitute the bok choy with any Asian greens.  Dashi is available in powdered form in many health food stores or Asian stores.  If you don’t have Dashi you can use vegetable stock in its place.

Ingredients:

1 bunch of spring onions (scallions)
A large handful of chopped fresh cilantro
3 thin slices of fresh root ginger (or ½ teaspoon dried ginger)
1 small red chilli, deseeded and thinly sliced (optional)
5 cups of dashi or vegetable stock.
1 cup of bok choy (also known as pak choi), thinly sliced
1 cup firm tofu cut into small cubes
4 tablespoons red miso
2 tablespoons Japanese soy sauce (also known as shoyu)

Instructions:

Cut the green tops off the spring onions and thinly slice the rest.  Place the coarse green tops in a large pan along with the cilantro stalks, ginger, dried chilli and dashi or vegetable stock.  Heat the mixture gently until it comes to a boil.  Lower heat and simmer for 10 minutes.  Strain through a sieve and return clear broth to pan. Reheat until simmering. 

Add the green portions of the sliced spring onions, with the chopped pak choi and tofu.  Cook over low heat for 2 minutes. In a separate bowl mix 3 tablespoons of miso with a little hot broth in a bowl and stir into the soup.  Add additional miso and soy sauce to taste. 

Stir the coarsely chopped cilantro leaves into pan and along with the white part of the spring onions.  Cook gently for 1 minute and serve into warm bowls.  Sprinkle with thinly sliced chilli if using.

Roasted Root Vegetable Soup

Ingredients:

2 tablespoons olive oil
1 small butternut squash, peeled, deseeded and cubed
2 carrots, peeled and sliced into thick rounds
1 large parsnip, peeled and cubed
2 leeks, thinly sliced
1 onion, peeled and quartered
2 bay leaves
4 thyme sprigs or 1 teaspoons dried thyme
3 rosemary sprigs or 2/3 teaspoons dried rosemary
5 cups vegetable stock
Salt and ground black pepper
Crème fraiche or sour cream to serve

Instructions:

Preheat the oven to 375F.  Pour the olive oil into a large bowl and add the vegetables, thyme, rosemary and bay leaves.  Sprinkle with salt and pepper.  Toss well until coated in oil.  Place the vegetables on a non stick tray in a single layer.  Roast the vegetables in preheated oven for approximately 45 minutes or until tender.  Turn them occasionally to ensure they brown evenly.

Remove from oven, discard herbs and transfer vegetables to a large pan.  Pour the stock over the vegetables and bring to a boil.  Reduce heat and simmer for approximately 10 minutes.  Remove soup from heat and leave to slightly cool.  Transfer the soup to a food processor or blender and blend until smooth.

Return soup to pan and gently heat through. Serve into warm bowls and garnish with a swirl of sour cream or crème fraiche.

Chicken Wild Rice Soup with Lemongrass

Ingredients:

This is a light soup with a Thai influence and is made with fresh homemade chicken stock.  You can use pre-made chicken broth and leftover chicken to save time.

Note: If you can’t find lemongrass in the specialty section of your supermarket or specialty store, you can omit.

Ingredients for Stock:

2 chicken thighs and legs or 2 larger chicken breasts
1 onion, diced
2 garlic cloves, crushed
1 oz of fresh grated ginger or ½ teaspoon dried ginger
2 lemon grass stalks
2 dried red chillies

Ingredients for Soup:

2 lemon grass stalks
1 tablespoon Thai fish sauce
½ cup short grain rice rinsed
Salt and ground pepper to taste
Fresh chopped cilantro (about a handful)
1 finely chopped and deseeded red chilli to garnish
1 lime quartered to serve

Instructions:

Put the chicken into a large deep pan and add all the other stock ingredients.  Cover with water.  Bring to a boil and then reduce heat to low and simmer gently with the lid on for approximately 2 hours, until the chicken is tender and you have a rich stock.

Skim off any excess fat from the top of the stock, strain stock into a large bowl or pan and set aside.  Remove the skin from the chicken and shred the meat into a separate bowl, set aside.

Flatten the lemon grass stalks using a rolling pin or the edge of a knife.  Pour the stock back into a soup pan and add the lemon grass stalks, fish sauce and rice.  Simmer uncovered over low heat for approximately 40 minutes.  Add the shredded chicken after 30 minutes and season to taste with salt and pepper. 

Slice and deseed the chilli.  Chop into thin pieces.  Be careful when handling chilli and quickly wash your hands after as it can really sting.  Serve the soup into warm bowls and garnish with a little chopped fresh chilli and lime wedge.

Barley Chicken and Leek Soup

Ingredients:

Ingredients:

1 whole small chicken or several chicken thighs and legs
2 lb leeks
1 fresh bay leaf
1 large carrot, peeled and thickly sliced
10 cups of chicken broth
½ cup pearl barley
Salt and black pepper
Fresh chopped parsley to garnish

Instructions:

Place chicken in a large deep pan, slice half of the leeks and place them in pan.  Add the bay leaf, a little chopped parsley, carrot and stock and bring to a boil.  Reduce heat and cover.  Simmer gently for approximately 1 hour and 30 minutes.  Skim off any excess fat at the top of the pan occasionally during simmering. 

Leave until slightly cooled and strain soup into another large pan.  Discard all the chicken skin, bones, and vegetables.  Shred all the chicken meat and add to clear stock.  Set aside. 

Rinse the pearl barley and cook in a separate pan of boiling water for approximately 10 minutes.  Drain and rinse again.  Add the pearl barley to stock and chicken and cook over low heat for approximately 15 to 20 minutes or until barley is tender.  Season with salt and pepper to taste. 

Serve in warm bowls and garnish with fresh chopped parsley.