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Goldenberry, apple and squash soup

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Get your antioxidants with this sunset orange soup! Eating well has never tasted so good! This goldenberry apple and squash soup is inspired by my love for Thai cuisine; the combination of sweet, salty, fragrant and sour tantalising your taste buds.

How does this soup taste like? It is an explosion of flavours; tangy from from goldenberries, lime or apple cider vinegar, sweet from apple and butternut squash, savoury from probiotic-rich miso paste, earthy from goji berries, with a little chilli heat coming through from Thai curry paste.

 

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This soup also contains anti-inflammatory turmeric and optional protein powder, which boosts the nutritional profile and also makes the soup creamier.

 

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This soup is quick to prepare and is great for dinner parties as a starter or amuse- bouche. It also makes a satisfying soup for a main meal. It freezes well, making it great for batch cooking. Why not give it a go?!

 

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This recipe is suitable for vegans (just use plant-based milk) and coeliacs, as well the health conscious.

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Serves: 4-6 people as a main

Preparation time: 20 mins

Cooking time: Up to 35 mins

 Ingredients:

  • ½ tsp coconut oil
  • 1 large red onion, roughly chopped
  • 2 garlic cloves, finely sliced
  • 15g fresh root ginger, chopped
  • 2 red apples, diced (Jazz, Fuji and Pink Lady work well)
  • 1 tsp turmeric or Vitalising superpowder

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  • 1 large squash (approx 1kg), peeled and cut into 1.5-2cm chunks
  • 40g dried goldenberries
  • 3 tbsp dried goji berries
  • 1 tbsp Thai red curry paste
  • 1.4L vegetable stock
  • 200ml milk of choice (almond or cashew milk work well)
  • 1 ½ tbsp miso paste
  • 2 tbsp protein powder (pea, soya bean or whey are great choices)
  • Juice and zest from 1 lime or 2 tbsp apple cider vinegar
  • 1 tsp tamari or soya sauce
  • Black pepper to taste
  • To decorate: a handful of dried goldenberries, halved, pumpkin seeds and fresh coriander

 

Method:

  • In a deep non-stick pot, melt the coconut oil and gently sauté the chopped onions for about 3 mins.
  • Add the garlic, ginger, apple chunks and turmeric or Vitalising superpowder and continue cooking for 2 mins.
  • Add the squash chunks, dried goldenberries, goji berries, Thai red curry paste and vegetable stock. Bring to the boil then simmer for 20-25 mins until the squash is soft.
  • Add the milk and bring to the boil.
  • Stir in the miso paste. Add the protein powder (if using), lime juice and zest or apple cider vinegar and tamari/soya sauce. Mix well.
  • Take off the heat and blend into a smooth soup. Season with pepper and adjust to taste. If you like a runnier soup, add up to 200ml more stock.
  • Ladle into bowls and serve. I like to garnish mine with chopped goldenberries, seeds (pumpkin seeds, sunflower seeds, hemp seeds and flaxseed are great choices) and some fresh coriander.

 

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Don’t forget you can find my favourite recipes in my FREE eBook here.

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Variations:

Substitute protein powder for chia and goldenberry powerblend.

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Different toppings: A sprinkle of chopped flaxseed, pumpkin seeds, hemp seeds, sprouted seeds, bee pollen (if non-vegan) or some raw beansprouts.

 

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Happy Friday! Sorry there were no posts yesterday; my IG was playing up. I hope your IG accounts are ok. . Back to today! How about a bowl of creamy protein oats for breakfast? I have topped it with warm blueberry chia compote, caramelised cinnamon banana, some toasted coconut, gojis and sunflower and pumpkin seeds. Powered up for double spin and body pump!⠀ .⠀ I used soy protein powder @pulsinhq, chia seeds and pumpkin seeds @naturesheartsuperfoods and coconut from @coconutmerchant.⠀ .⠀ Have super day!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ @forvegans_byvegans ⠀ .⠀ ⠀ .⠀ #vegan #veganrecipes #nourished #veganfoodporn #veganfoodlovers #vegansofig #veganism #eatveggies #vegangirl #veganfoodie #veganathlete #whatveganseat #veganfoodshare #fitnessaddict #veganfamily #glutenfreerecipes #whole30 #healthyfoodideas #whatveganseat #plantbasedfood #plantpower #healthyeats #fitfood #veganvultures #wholefoodplantbased #crueltyfreefood #weightlossrecipes #nodairy #healthyfoodporn #nourishbowl
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