Five Fast Superfood Soups…

Soups are great for lunchtime meals, to take to work, or have at home, or to transport on a trip away for the day. Fresh soups made with plenty of colourful, nutrient-rich foods are also ideal snacks or small meals, as sports-recovery meals, or indeed to support recovery from illness or infection. Why? Because “liquid meals” are very easy to digest, and therefore perfect for post-workout or post-race nutrition, when digestion and absorption of carbs, protein and mineral salts needs to be fast and efficient! Soups are also perfect meals to effectively stabilise blood sugar levels, leading to balanced energy and an efficient metabolism. Soups are just as good eaten cold as they are hot (just like a vegetable juice), but if you do prefer hot soup and on the move; you can transport soups in a flask, to have later in the day. These soup recipes are jam-packed full of super foods and super-nutrition! They are not difficult to prepare, and I’m sure they’ll inspire you to get into the kitchen and try them out!

Superfoods, incidentally, can be simply defined as foods with concentrated sources of essential nutrients – vitamins, minerals, antioxidants, or essential fatty acids. Many everyday foods can be classed as “superfoods”, and are often local foods on your doorstep (not necessarily exotic!), as well as culinary ingredients or condiments we use everyday. Choose apples, red and purple berries, watercress and other colourful salad leaves, or venture with more unusual ingredients such as dried seaweed strips, fresh ginger root or garlic, freshly chopped herbs, dark green leaves, whole or ground spices such as turmeric, cumin and fennel, finely chopped chillies, shelled hempseeds or other seeds. You can add any of these to the soup ideas below. 
 
N.B.
All the soups make 3-4 portions, and can be frozen after cooling.

Watercress, Mint and Garlic Soup
This is one of my favourite soups, nutritionally speaking and for its amazing green colour and taste! Watercress is a true superfood in my book, full of B vitamins, minerals and chlorophyll. In a large saucepan, gently fry 1-2 peeled and crushed garlic cloves in organic coconut butter, along with 1 peeled and finely chopped red onion.  Keep the heat low, and cook the garlic and onion until softened, but not browned. Add a large bag or 2 bunches of watercress, and a handful of chopped mint. Stir well, for 1-2 mintues. Having made up a jug of vegetable stock, add the stock so it covers the ingredients. Bring gently to near-boiling point and then reduce the heat, and allow the soup to gently simmer for 5 minutes. Pour the soup into a food blender, and blend until really smooth. Return to the saucepan, and gently heat through before serving. Garnish with some fresh watercress, or chopped fresh mint.

Broccoli, Spinach and Ginger Soup
Cut 2 heads of broccoli into florets, and slice the broccoli stems into pieces. Place the broccoli into a large saucepan, with a knob of finely chopped ginger root. Cover with 2 pints of vegetable stock. Bring up to the boil and then immediately reduce the heat. Simmer for 5 minutes. Finally add 2 large handfuls of fresh spinach. As soon as the spinach has wilted, pour the soup into a blender, and blend until smooth. Return the soup to the saucepan to heat through, season as desired, and then hot, into bowls.

Butternut Squash & Red Pepper Soup… with cumin and coriander
Peel, then halve a small butternut squash. After de-seeding, either chop or grate the flesh, and place into a large saucepan. Add 1 chopped red onion, 1 tsp of cumin seeds, and 1 deseeded and chopped red pepper. Now pour in 2 pints of vegetable stock, and bring up to the boil. Immediately reduce the heat and simmer for about 20 minutes. Pour the soup into a food blender, and blend until smooth and creamy. Finally add a large handful of chopped coriander to the blender and blend again. Return the soup to the saucepan, and gently heat through before serving. Season as desired and garnish with some freshly chopped coriander.

Thai-style Prawn Noodle Soup
Heat a tablespoon of coconut butter in a large saucepan, and gently fry 1 chopped onion, 2 small green chillies (deseeded and finely chopped), and 1 knob of chopped fresh ginger root. Be careful not to brown the ingredients, but cook until soft (around 1-2 minutes). Add 75g of mixed mushrooms (button mushrooms, Shitake, and oyster mushrooms), and stir. Now add 2 litres of vegetable stock, 1 stalk of lemon grass (peeled and roughly chopped, or if easier, bashed with a rolling pin!), and 2 tablespoons of rice wine (or white wine vinegar). Bring to the boil, then reduce the heat and simmer for about 10 minutes. Add 1lb of large cooked and peeled prawns. If using frozen, make sure the prawns have defrosted. Also add a large handful of chopped coriander and 100g of rice noodles. Bring back to boiling, and then reduce the heat and simmer for 3-5 minutes. Serve in authentic soup bowls and garnish with 2 diagonally sliced spring onions.

Pepper, Carrot & Mushroom Miso Soup
Using 1 heaped teaspoon of barley miso paste, or 2 sachets of miso soup, make up about 1 ½ pints of miso stock. In a large saucepan, gently fry in coconut butter, a knob of grated or chopped ginger root, 1 tsp of ground cumin or whole cumin seeds, 1 chopped red onion and 1 clove of peeled and crushed garlic.  Be careful not to brown the ingredients, and when soft, add 2 diced organic carrots, and 2 deseeded and chopped red peppers.  Pour in the miso stock and bring to the boil. Reduce the heat, and add 100g of halved button mushrooms (or use Shitake, or oyster mushrooms if you like), and allow to simmer for 5 minutes. Pour the soup into the blender and blend until smooth. Return the soup to the saucepan to warm through, and stir in a good handful of chopped coriander. Season with black pepper and serve.

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