Soup Recipes

Spanish Style Lentil & Tomato Soup with Tasty Toppings

Spanish Style Lentil & Tomato Soup with Tasty Toppings

by Susannah White
45Mins
4people
This beautifully nutritious soup is easy to make and you can add a variety of toppings according to taste or dietary needs.  It takes inspiration from traditional Spanish flavours and delivers a filling and warming meal.  This quantity makes four generous portions.

A portion will likely fulfil your daily needs of:
Vitamin A
Iron
Manganese
...and more than half of your daily needs of:
Folate
as well as a good amount of protein and very little fat.

Toppings:
We used some finely chopped cavolo nero and sliced Tofoo spicy tomato sizzlers which we dry-fried.  Garlicky croutons would be lovely with it, too.
Roasted Garlic, Butter Beans & Broccoli Soup

Roasted Garlic, Butter Beans & Broccoli Soup

by Susannah White
60Mins
4people
Full of sulphoraphane (a natural anti-inflammtory and chemopreventive), this soup is really delicious.  Even my children asked for second helpings.  It's creamy, rich and filling.  

Each portion provides about half your daily fibre needs (important for your microbiome), a healthy dose of B vitamins, about half of your vitamin A needs and almost all of your vitamin C.

It also provides a good amount of magnesium and B6 which are important for mental health.

We served ours with croutons made with masa corn tortillas baked with some seasoning.
Vegetable & Lentil Soup

Vegetable & Lentil Soup

by Susannah White
60Mins
4people
This is a basic recipe that almost anyone should be able to follow.  The preparation takes about ten minutes and then you just leave the soup to simmer - very easy!

For those of us in the UK, these are all very cheap ingredients so it's an easy, nutritious and cheap meal.  
 
Carrot and Lentil Simple Soup

Carrot and Lentil Simple Soup

by Susannah White
30Mins
4people
There's nothing ground-breaking about this soup, but it's quick, easy, cheap, doesn't require specialist equipment and is very nutritious.  And it tastes nice, too!

How nutritious?  Each portion provides, roughly, depending on size, individual needs and gender of person:

B1 - 30%
B6 - 25%
Folate - 30%
Vitamin A - 800% (it's not dangerous to have this amount in vegetable form)
Vitamin K - 20%
Iron - 50%
Zinc - 25%
Fibre - 50% 

(Based on RDAs from Cronometer)
Creamy Tomato Soup

Creamy Tomato Soup

by Susannah White
60Mins
4people
A sweet and creamy soup made for late summer days, it combines fresh tomatoes, herbs and butter beans.  It's particularly good sprinkled with nutritional yeast.
WFPB Minestrone Recipe

WFPB Minestrone Recipe

by Susannah White
60Mins
4people
Some of the best recipes only use one saucepan - and this is one of them! Filling, nourishing and full-flavoured, it's a classic.
Leek, Potato & Parsley Soup

Leek, Potato & Parsley Soup

by Susannah White
60Mins
4people
Oldie but Goodie Transition Recipe

Sometimes the simplest recipes turn out to be the ones you turn to time after time. This leek & potato soup is easy and so perfect for after an autumnal walk. Those wanting to stick strictly to whole-foods, just replace the Oatly cream with extra stock or water.
Whole-Foods Plant-Based Mulligatawny

Whole-Foods Plant-Based Mulligatawny

by Susannah White
60Mins
4people
A nutritious and filling soup with mild spices