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Spiced carrot, squash and chickpea soup

Curried carrot soup 25

 

Soup. The staple cold weather food. Heart-warming, comforting and delicious! Do you have a favourite soup recipe? I love experimenting with different combinations to combine flavours, textures and nutrient profiles. This spiced carrot, squash and chickpea soup is no exception. It is a comforting hug in a bowl for me!

 

Curried carrot soup 12

 

This soup has sweetness from carrot and squash combined with earthy nutty chickpeas, which add a creamy texture as well as a good dose of protein and fibre.

 

To help fend off the Winter bugs, I have included the super spice turmeric. The active ingredient in turmeric is curcumin. Curcumin is what is known as a functional food, i.e. has more benefits to it than just basic nutrition. It is a potent anti-inflammatory and antioxidant so helps fight infection. It also has antimicrobial properties against bacteria, viruses and fungi. The anti-inflammatory properties also help alleviate gastrointestinal conditions, arthritis and reduces risk of heart disease. It also helps boost healthy skin (I think I’ll have a second bowl!)

 

Curried carrot soup 23

 

Note: did you know, black pepper helps to increase absorption of the active ingredient, curcumin (increases it by 2000X!).

This soup is also also cheap to make, uses store cupboard basics and freezes well.

 

Serves: 4
Preparation time: 20 mins

Cooking time: 30 mins

Ingredients:

  • ½ tbsp. coconut oil
  • 1 large red onion, chopped coarsely
  • 2 garlic gloves, crushed
  • Small thumb-size chunk of fresh root ginger (about 8g), chopped
  • 2 celery sticks, sliced
  • 1kg carrots, sliced
  • 500g butternut squash, (1 small one, diced). This can be substituted for pumpkin.
  • 1 tsp. sweet paprika
  • ¾ tsp. Vitalising superpowder or turmeric
  • ½ tsp. chilli powder
  • ¼ tsp. cumin
  • 8L vegetable stock
  • 100g chickpeas (I have used ones from a can, but you can soak your own if you wish)
  • 1/4 tsp. salt
  • ¼ tsp. black pepper
  • Optional: 2 1/2 tbsp protein powder (soya bean or pea)

To decorate: roasted chickpeas (recipe elsewhere in this blog), fresh coriander

 

Method:

  • In a deep-bottomed large pot, melt the coconut oil. Then add the chopped onion, crushed garlic, chopped ginger and sliced celery. Sauté for 3 mins until the vegetables are soft.
  • Add the chopped carrots and squash. Continue to heat through for another 3 mins.
  • Add the spices. Cook for 1 minute until you can smell the aromas, but do not burn the spices (otherwise the soup will taste bitter).
  • Add the vegetable stock and bring to the boil.
  • Reduce the heat and reduce to simmer on a low heat. Add the chickpeas and protein powder if using.. Season with salt and pepper. Simmer for 20 mins until the vegetables are soft.
  • Remove from the heat and blend. Ladle into bowls and serve. Garnish if desired with roasted chickpeas and fresh coriander. Enjoy!

 

Curried carrot soup 24

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

Curried carrot soup 1

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Good morning! Are your Christmas decorations surviving?! Do you have to move lowly hung baubles to higher branches on the Christmas tree to survive sticky fingers and a dog wanting to find a new chew toy?!! He he. (On that matter, why do dogs like chewing your socks?!! And why do they never chew both pairs from the same set?! Answers welcome!)⠀ .⠀ Anyway, back to the food. Can you get enough chocolate?!⠀ Today I have a chocolate, banana, peanut butter smoothie bowl. To bump up the nutritional content I've added protein powder, maca and chia seeds too. To make it a bit festive I've added some cinnamon and ginger. ⠀ As for toppings, I went a bit crazy with the peanut butter (it's so memerising!), then added granola, nuts, toasted coconut, juicy plump raisins, organic raw cacao nibs and raw dried cacao-covered goldenberries. ⠀ .⠀ .⠀ Have a super day and hope the Christmas plans are under control!!!⠀ .⠀ .⠀ .⠀ .⠀ . . . . . . . . . ⠀ .⠀ @naturesheartuk @pulsinhq @VitaCoco @coconutmerchant @pipandnut @holland_barrett @LinwoodsFoods ⠀ .⠀ .⠀ .⠀ .⠀ #vegan #veganrecipes #veganfood #veganfoodporn #veganfoodshare #vegansofig #veganism #veganlife #vegangirl #veganfitness #veganathlete #veganpower #veganshare #fitnessaddict #girlswholift #vegandiet #whole30 #vegancommunity #whatveganseat #plantbased #poweredbyplants #801010 #fitfood #goodmoodfood #veganbodybuilding #foodforthought #eatwholefoods #veganfitnessfood #foodisfuel #peanutbutterlover
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Good morning! Are you a cookie monster? How about these breakfast muesli cookies?⠀ .⠀ Just mix together your favourite muesli with chia, flaxseeds, nut butter, sweetener, jumbo sugar-free chocolate buttons, optional protein powder and coconut oil and bake for 15 mins! For a more festive touch I have added some ground cinnamon and ginger. Next time, I might make coconut and raspberry ones!⠀ .⠀ Do you have a favourite cookie? ⠀ .⠀ Full recipe available on my blog. Please copy and paste the link below in your new browser. https://buff.ly/2q8oWZ9⠀ .⠀ .⠀ Have a super day!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ ⠀ @naturesheartuk @pulsinhq @LinwoodsFoods @coconutmerchant @veganfoodspot @ocadouk @chiabiaseed @holland_barrett @WeAreVeganuary⠀ .⠀ #thenewhealthy #glutenfree #eatbetternotless #healthycooking #healthydinner #foods4thought #thechalkboardedits #easymeals #eatgoodfeelgood #fitmeals #healthyeating #healthyrecipes #easyfood #holistichealth #functionalmedicine #lowfat #homemadecooking #healthgoals #vegetarianrecipes #feedfeedvegan #letscookvegan #eatyourveggies #breakfastofchampions #fitnessfood #healthyfoodporn #govegan #veganfortheanimals #colourfulfoods #thekitchn #veg
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Good morning! Who loves green smoothies? ⠀ .⠀ I'm banking on this one to rev me up after 6 hrs sleep (*yawn!* I need an early night; the run up to Christmas is just so busy!). Just blend up spinach, chia seeds, coconut water, orange, almond milk, wheatgrass, protein powder, wheatgrass and green tea powder and decorate as desired. ⠀ .⠀ Have a super day!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ . . . . .⠀ .⠀ .⠀ @coconutmerchant @naturesheartuk @chiabiaseed @pulsinhq @cocovita @alpro @veganfoodspot @hbloggerscom⠀ .⠀ #thenewhealthy #glutenfree #eatbetternotless #healthycooking #healthydinner #foods4thought #thechalkboardedits #easymeals #eatgoodfeelgood #fitmeals #healthyeating #healthyrecipes #easyfood #holistichealth #functionalmedicine #lowfat #homemadecooking #healthgoals #vegetarianrecipes #feedfeedvegan #letscookvegan #eatyourveggies #breakfastofchampions #fitnessfood #healthyfoodporn #govegan #veganfortheanimals #colourfulfoods #thekitchn #veg
Good evening! Where are the days going?! It only seems like Halloween the other day (so either my memory is getting better or I am getting older!!...Alas I think it is the latter!)⠀ .⠀ Tonight's post has a Christmassy feel. Would you be happy to receive a huge Kilner jar @kilneruk of these homemade chocolate and pecan biscotti? They have no refined sugar; I've used a little organic coconut sugar @naturesheartuk, plus a flax egg @linwoodhealthfoods and wee spot of coconut oil @coconutmerchant. I've also used protein crispies @veety.de and sugar-free dark chocolate chips @realfoodsource. Positively healthy!⠀ .⠀ I was never keen on shop-bought biscotti; i imagine they taste like stale rock hard dog biscuits (sorry dogs!). But home-made biscotti is a real treat; so crisp, fresh and a pleasure to munch. Now, are you a dunker or a nibbler?!!⠀ .⠀ .⠀ Have a super evening and I hope you are more organised about Christmas than i am!. Oh yes, the recipe is available at my blog. just copy and paste the link below into your browser. ⠀ https://buff.ly/2poAJTN⠀ .⠀ .⠀ Have a super evening all!⠀ .⠀ .⠀ .⠀ .⠀ #christmasgifts #christmasbaking #letscookvegan #freefrom #eatpretty #veganfamily #healthyfoodshare #veganforhealth #eattherainbow #veganbombs #foodieflatlays #veganeats #instafood #foodphotography #healthy #thrivemags #crueltyfree #bestofvegan #foodstyling #vegansuk #veganeatsplease #veganfoodlover #veganfoodspace #wholefoodfaves #wholefoodplantbased #feedfeedvegan #eatwholefoods #veganforeverything #veganfeature #worldwidevegan
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Good evening! What's your favourite comfort food? One of my favourites are potstickers (shitake mushroom and tofu) with stir fry veg (check out the rainbow carrots!) in a white miso @tidefordorganics and sriracha sauce, thickened with 1 tsp of chia seeds. This miso adds a umami depth of flavour, whilst the sriracha adds a bit of a chilli kick. Mmm! And it takes under 15 mins to rustle up too! .⠀ A bit about miso.⠀ *It is made for fermented soya beans and therefore protein rich. It is also a probiotic, helping to promote a healthy gut and promote a healthy immune system. ⠀ .⠀ *Miso is also rich in minerals and a good source of various B vitamins, vitamins E, K and folic acid.⠀ .⠀ .⠀ Have a super evening!.⠀ .⠀ .⠀ .⠀ . . . . . . . .⠀ @naturesheartuk @coconutmerchant @WeAreVeganuary @chiabiaseed ⠀ .⠀ .⠀ .⠀ .⠀ #vegan #veganrecipes #veganfood #veganfoodporn #veganfoodshare #vegansofig #veganism #veganlife #vegangirl #veganfitness #veganathlete #veganpower #veganshare #fitnessaddict #girlswholift #vegandiet #whole30recipes #vegancommunity #whatveganseat #plantbased #poweredbyplants #buddhabowl #fitfood #goodmoodfood #wholefoodplantbased #foodforthought #eatwholefoods #veganfitnessfood #foodisfuel #nourishbowl
Good morning! Happy Sunday!⠀ .⠀ I have been tinkering in the Kitchen experimenting with Christmas recipes. What are the flavours of Christmas for you? For me it is warming chai-like spices of cinnamon, ginger, nutmeg, mulled wine, hot chocolate, parsnips and Brussel sprouts! ⠀ .⠀ With the former flavours in mind, I cobbled up this Cinnamon, ginger, apple and goji oat bread (Hmm, Brussel sprout and parsnip bread might not be as tasty!). Do you think it is good enough to give as a present or for the Christmas table? ⠀ .⠀ I love how the bread is speckled with, cheerful sunset-orange goji berries and the crunchy oat streusel topping is sooo delicious! This oat bread is also healthy! It is enriched with hemp seeds and flaxseeds @LinwoodsFoods and organic coconutsugar @naturesheart uk available @ocado. You could also add a spot of protein powder @pulsinhq. The bread is also fat-free for those looking after their waistlines!⠀ .⠀ Why eat goji berries? They are: ⠀ *super-rich in antioxidants, (especially carotenoids and vitamin C), which boost the immune system, protecting against chronic disease. They also promote healthy skin and eyes. ⠀ *rich in protein.⠀ *contain many minerals including, zinc, iron, vitamin B2 and notably special sugars that protect the body against disease including cancer. ⠀ *Goji berries are also believed to help balance blood sugar levels, help in liver detoxification, and improve digestion and mood.⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ ⠀ .⠀ .⠀ .⠀ @veganfoodspot @hbloggerscom @WeAreVeganuary ‏⠀ @veganfoodshare @Alpro ⠀ .⠀ .⠀ .⠀ .⠀ #makesmewhole #wholefoodfavs #thecookfeed #veganvultures #foodieflatlays #worldwideveganfood #healthybaking #foodgawker #hownottodie #eattheworld #slimmingworld #gloobyfood #healthyrecipe #eatright #healthychoices #glutenfreelife #instayum #healthyeats #nutrition #knowledgeispower #keepgoing #healthyfoodshare #eeeeeats #veganforhealth #whatveganseat #veganshare #veganos #f52grams #heresmyfood #vegannoms
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