by Stephanie Kay, RHN

Not only are soups a great way to warm up on a cold fall day but they are a great way to use seasonal vegetables in a very simple way. Soups are simple to prepare, even for the most amateur of cooks, and store well in the fridge and freezer for days and months to come.

Moroccan Carrot Soup

This velvety, creamy and slightly spicy Moroccan Carrot Soup is the perfect dish for a cold weather day and a great make-ahead meal. You can eat it on its own or top with a dollop of harissa, yogurt, and roasted chickpeas for a little extra flavour and texture.

ingredients

• 2lbs carrots, peeled and diced
• 1 onion, diced
• 4 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground coriander
• 1/2 teaspoon ground ginger
• 1/4 crushed chilli flakes (optional)
• 1/2 teaspoon sea salt
• 1/2 small lemon, juiced
• 6 cups chicken or vegetable broth
• 2 tablespoons olive oil

Toppings:

• Full-Fat Yogurt
• Spicy Roasted Chickpeas
• Harissa

instructions

1. In a large pot, on medium heat, add olive oil and diced onion, and season with a pinch of sea salt. Cook for 5-7 minutes until onions are tender and translucent.
2. Add diced garlic and cook for another 1 minute, watching it carefully to ensure it does not burn.
3. Add cumin, coriander, ginger, cinnamon and chillies and cook for 30 seconds until fragrant.
4. Add chopped carrots and stir to combine with onion and spice mixture.
5. Pour in stock, bring to a boil, and then reduce to a simmer and allow to cook for 30-35 minutes until the carrots are tender and can be pierced with a fork.
6. Once to soup has cooked, remove from the heat, squeeze in lemon juice, and using an immersion blender or in batches using a bar blender, puree until smooth.
7. Season with salt and pepper to taste.
8. Garnish with full-fat yogurt, spicy roasted chickpeas and harrisa.
9. Enjoy!

Don't have time? Try our Pacific carrot ginger soup or Eat More Soup! spiced ginger topped with Roasted Chickpeas and our local yogurt!

Roasted Tomato & White Bean Soup

A rich and creamy soup without any added cream! This roasted tomato soup has a rich and velvety texture thanks to some humble white beans, not to mention a little added plant-based protein making it a well-balanced meal.

ingredients

• 2 tablespoons olive oil
• 1 onion
• 4 cloves garlic, minced
• 1 carrot, peeled and diced
• 2 stalks celery, roughly chopped
• 2.5 pounds tomatoes, roma, plum or field
• 15oz can cannellini beans
• 3 sprigs fresh thyme
• 3 cups chicken or vegetable broth
• Sea salt
• Black pepper

instructions

1. Preheat oven to 350°F.
2. Wash and cut tomatoes in half, and lay them skin side down on a baking sheet.
3. Drizzle tomatoes with 1/2 tablespoon of olive oil and sprinkle with sea salt. Transfer to the oven and roast for 60 minutes.
4. With 5 minutes left, begin preparing the base of the soup.
5. Open can of beans, strain off excess liquid and rinse beans well. Set aside.
6. In a large pot on medium heat, add 1.5 tablespoons of olive oil, and add onion, carrots and celery, cook for 4-5 minutes until vegetables are soft.  Season with a pinch of salt and pepper.
7. Add minced garlic and cook for another 1 minute until fragrant, ensure it does not burn.
8. Remove tomatoes from the oven, and transfer tomatoes from the baking sheet to the pot. Stir to combine with vegetables.
9. Add in sprigs of thyme and cook for another 30 seconds until fragrant.
10. Add in cannellini beans and broth, stir to combine, and reduce heat to a simmer for 30 minutes.
11. Once the soup has cooked, remove the sprigs of thyme, and using an immersion blender or in batches using a bar blender, puree until smooth.
12. Season with salt and pepper to taste. Serve with diced tomatoes and sprinkle of chives.
13. Enjoy!

Don't have time? Try our Pacific Tomato & Red Pepper soup!

Spiced Pumpkin Soup

Pumpkins are for more than just carving, pies and lattes! Not only is pumpkin flesh great for soups and stews, but the seeds make a healthy snack or soup topping; simply bake them in the oven for a crispy, crunchy and savoury snack.

ingredients

• 1.5kg-2kg edible pumpkin
• 1 yellow onion, diced
• 3 cloves garlic, minced
• 1 tablespoon butter
• 1 teaspoon ground coriander
• 1 teaspoon ground cumin
• 1/2 teaspoon crushed chillies
• 1/4 teaspoon sea salt
• 1 litre chicken or vegetable stock

instructions

1. Preheat the oven to 400° F.
2. Roast the pumpkin. Keeping the flesh on, cut the pumpkin in half vertically and remove the seeds from each side. Once seeds have been removed, cut the pumpkin halves into two to make quarter slices.
3. Place pumpkin on a baking tray and roast in the oven for 35-40 minutes until tender.
4. Once the pumpkin is done roasting, remove it from the oven and allow to cool for 1-2 minutes before handling.
5. When the pumpkin has cooled, using a knife or a spoon, remove the flesh from the skin. Discard the skin and set the flesh aside while you prepare the base for the soup.
6. In a large pot on medium heat, heat butter and add onions to sauté for 3-4 minutes until translucent.
7. Add the garlic, coriander, cumin and chillies to the pot and allow to cook for another 1 minute until garlic has softened and spices are fragrant. Season with sea salt.
8. Add the roasted pumpkin flesh to the pot and stir to combine with onion mixture.
9. Cover the pumpkin with stock, stir well, and cover to simmer for 20 minutes.
10. Using an immersion blender, or in batches using a food processor/blender, puree the soup mixture until smooth.
11. Season with more sea salt to taste if needed.
12. Garnish with roasted pumpkin seeds and extra chilli flakes.
13. Enjoy!

Don't have time? Try our Eat More Soup! Squash Soup.