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Soup


Best-ever beetroot soup

Ingredients
Serves 4

  • 1 tbsp olive oil
  • 1 onion, peeled and chopped
  • 1 garlic clove, peeled and chopped
  • 2 celery stalks, trimmed and sliced
  • 1 large parsnip, trimmed, peeled and grated
  • 6 small raw beetroot, trimmed, peeled and grated
  • 1 wheat-free vegetable stock cube
  • 1 tsp wheat-free vegetable bouillon powder
  • 1 tbsp cider vinegar
  • 1 sweet potato, peeled and diced
  • third of a cucumber, peeled and diced
  • 2 tbsp finely chopped fresh dill
  • Method

    Place the oil, onion, garlic and celery in a large saucepan with 3 tablespoons of water. Cook over a moderate to low heat, stirring frequently, for 3-4 minutes, until soft but not coloured.

    Add the parsnip, beetroot, stock cube and bouillon powder to the pan with 1.25 litres of cold water. Bring to the boil, then lower the heat and simmer for 30 minutes.

    Stir in the vinegar and sweet potato and continue to simmer for 10 minutes or until the vegetables are tender when pierced with a knife.

    Ladle into warmed soup bowls and serve garnished with the diced cucumber mixed with the dill.

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    Spinach soup

    Ingredients
    Serves 4

  • 1 onion, peeled and finely chopped
  • 1 tsp olive oil
  • 500g fresh spinach
  • 1 wheat-free vegetable stock cube
  • 1 handful parsley stalks
  • fresh nutmeg, to taste
  • 250ml soya milk (optional)
  • 1 tbsp pumpkin seeds
  • 1 handful fresh baby spinach leaves
  • Method

    Place the onion, olive oil and 1 tablespoon of water in a large pan. Cook over a low to moderate heat for 2-3 minutes until soft.

    Add the spinach, 500ml boiling water, the stock cube and parsley stalks and cook for 5-7 minutes.

    Allow to cool slightly, then blend in a food processor or with a hand-held blender until smooth.

    Return to the pan, season with a little nutmeg, stir in the soya milk (or 250ml water) and reheat gently.

    Divide between warmed soup bowls and serve garnished with the pumpkin seeds and raw baby spinach leaves.

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    Beetroot soup

    Ingredients
    Serves 4

  • 1 tbsp olive oil
  • 1 onion, peeled and chopped
  • 1 garlic clove, peeled and chopped
  • 2 celery stalks, trimmed and sliced
  • 1 large parsnip, trimmed, peeled and grated
  • 6 small raw beetroot, trimmed, peeled and grated
  • 1 wheat-free vegetable stock cube
  • 1 tsp wheat-free vegetable bouillon powder
  • 1 tbsp cider vinegar
  • 1 sweet potato, peeled and diced
  • third of a cucumber, peeled and diced
  • 2 tbsp finely chopped fresh dill
  • Method

    Place the oil, onion, garlic and celery in a large saucepan with 3 tablespoons of water. Cook over a moderate to low heat, stirring frequently, for 3-4 minutes, until soft but not coloured. Add the parsnip, beetroot, stock cube and bouillon powder to the pan with 1.25 litres cold water. Bring to the boil, then lower the heat and simmer for 30 minutes.

    Stir in the vinegar and sweet potato and continue to simmer for 10 minutes or until the vegetables are tender when pierced with a knife.

    Ladle into warmed soup bowls and serve garnished with the diced cucumber mixed with the dill.

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    Split pea soup

    Ingredients
    Serves 4

  • 225g yellow split peas, soaked in cold water overnight then rinsed in a sieve
  • 1 organic wheat-free vegetable stock cube
  • 1 tsp organic vegetable bouillon powder
  • 1 medium onion, peeled and sliced
  • 1 sweet potato, peeled and chopped
  • 3 carrots, peeled and thickly sliced
  • Method

    Place the soaked peas in a large saucepan and cover with 1.5 litres of cold water. Add the stock cube and bouillon powder. Bring to the boil and simmer for 40 minutes, removing any froth with a large spoon.

    Halfway through the cooking period, add the vegetables and continue simmering for a further 20 minutes until the peas and vegetables are very tender, stirring occasionally.

    Remove from the heat and cool for 5 minutes. Carefully transfer to a food processor or liquidiser (the liquid will be hot so avoid splashes) and blend until smooth (you can also use a stick blender for this job). Return to the pan and heat through gently, stirring regularly. (Add more water if the soup appears to be too thick for your taste.)

    Tip

    Split pea soup is great for cold winter's days. This one makes keeps really well in the fridge. Add some fresh baby spinach leaves to the soup just before serving if you like.

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    Vegetable, avocado and rocket soup

    Ingredients
    Serves 4

  • 1-2 tsp olive or coconut oil
  • 2 onions, finely chopped
  • ½ red kuri squash, seeded and chopped
  • 3 carrots, sliced
  • 2 cups of kale, finely sliced
  • vegetable bouillon powder to taste
  • 2 tbsp chopped parsley
  • Method

    Sauté the onion in the oil until transparent. Add the squash and carrots and cook for a few minutes.

    Cover the vegetables with water, bring to the boil, turn down the heat and add the bouillon. Simmer for 10 minutes.

    Add the sliced kale and simmer until the vegetables are cooked.

    Serve and sprinkle on chopped parsley.

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    Fish soup

    Ingredients
    Serves 2

  • 2 trout fillets, rinsed
  • 2 courgettes, sliced
  • 4 tomatoes, chopped
  • 1 large fennel bulb, sliced
  • 1 garlic clove, finely chopped
  • Method

    Put all the vegetables into a pan and cover with cold water. Bring to the boil then turn down the heat to a simmer. Place the fish on top, cover and cook for 10 minutes or until the fish is cooked through.

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    Bean soup

    Ingredients
    Serves 4

  • 1 tbsp olive oil
  • 1 small onion, finely chopped
  • ½ savoy cabbage, finely shredded
  • 2 carrots, diced
  • 1 can of borlotti beans, drained and rinsed
  • 1 can of butterbeans, drained and rinsed
  • 1 litre of vegetable stock or 2 tsp vegetable bouillon
  • 1 tsp dried mixed herbs
  • 1 bay leaf
  • 1 tbsp tamari
  • nori flakes
  • black pepper
  • Method

    Heat the oil in a large pan and sauté the onion until soft. Add the garlic, bay leaf, cabbage and carrots and sweat them for 5 minutes.

    Add the beans and the vegetable stock or water and bouillon. Bring to the boil, add the herbs and tamari and simmer for 10 minutes.

    Remove the bay leaf and serve. Season with freshly ground black pepper and kelp flakes.

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    Carrot and almond soup

    Ingredients
    Serves 4

  • 2 onions, peeled and chopped
  • 2 garlic cloves, peeled and chopped
  • 6 carrots, trimmed, peeled and sliced
  • 2 celery stalks, trimmed and chopped
  • 1 tbsp wheat-free vegetable bouillon powder
  • 2-3 tbsp chopped fresh coriander, stalks reserved
  • 2-3 tbsp chopped fresh parsley, stalks reserved
  • 100g ground almonds
  • Method

    Place the onions, garlic, carrot and celery in a large saucepan. Add 1.25 litres of boiling water and the bouillon powder. Bring to the boil and add the herb stalks. Lower the heat and simmer for 30 minutes until vegetables are tender when pierced with a knife.

    Remove from the heat and allow to cool slightly. Strain, reserving the stock. Remove the herb stalks, then blend the vegetables in a food processor or with a hand-held blender until smooth.

    Return the mixture to the pan and add the ground almonds and enough of the reserved stock to make a soup-like consistency.

    Reheat, then divide between warmed soup bowls and serve garnished with chopped fresh coriander and parsley.

    This soup is also very good made with sweet potatoes. Just add one sweet potato, peeled and diced, in place of two of the carrots and cook as above.

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    Chicory, dulse and avocado salad

    Ingredients
    Serves 2

  • 30g dulse sea vegetable
  • 2 avocados
  • 2 cups of chopped chicory greens
  • 1 carrot, trimmed, peeled and grated
  • 1 handful chopped fresh chives
  • 1 small bunch watercress, trimmed and cut into bite-sized pieces
  • 2 tbsp freshly pressed apple juice
  • zest of 1 lemon
  • juice of half a lemon
  • Method

    Rince the dulse in cold water and soak for 2-3 minutes. Drain and squeeze out the excess water. Chop into bite-sized pieces.

    Peel and stone the avocado, and cut into small pieces.

    Mix the dulse and avocado with all the other ingredients in a large salad bowl and serve.

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    Chickpea and parsley soup

    Ingredients
    Serves 4

  • 1 ½ cups of dry chickpeas, soaked, or 2 tins of unsalted chickpeas
  • 2 medium onions, finely chopped
  • 3 garlic cloves, finely chopped
  • 2 bay leaves
  • 1 tsp black mustard seeds
  • 1 tsp cumin seeds
  • 1 tbsp of olive oil
  • 1 tsp miso paste
  • 2 tbsp fresh parsley, chopped
  • Method

    Cook the chickpeas until soft (not necessary if using tinned).

    Dry fry the mustard seeds and cumin seeds until they start to pop. Grind them with a pestle and mortar.

    Sauté the onions with the bay leaves until soft. When nearly cooked add the chopped garlic and ground mustard seeds and cumin seeds and cook for a few more minutes.

    Drain the chickpeas and blend with the onion and spice mixture after removing the bay leaves and miso paste, adding enough water to create the desired consistency.

    Add some fresh chopped parsley and serve.

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    Cauliflower soup

    Ingredients
    Serves 4

  • 2 tbsp olive oil
  • 2 garlic cloves, peeled and crushed
  • 2 onions, peeled and chopped
  • 3 leeks, washed trimmed and sliced
  • half a celeriac, scrubbed trimmed and chopped
  • 1 cauliflower, trimmed and cut into small florets
  • 1 tsp ground cumin (optional)
  • 3 tbsp chopped fresh parsley
  • Method

    Heat the oil in a large saucepan or flameproof casserole dish with 1 tablespoon of water over a low heat. Add the garlic, onions, leeks and celeriac and cook very gently for 20 minutes until softened, stirring occasionally.

    Add the cauliflower florets, 1 litre of cold water and the cumin. Bring to the boil, then reduce the heat and simmer for 10-15 minutes, stirring occasionally, until the cauliflower is tender when pierced with a knife.

    Leave to cool for 5 minutes then blend in a food processor or with a hand-held blender until smooth. Return to the pan and reheat gently. If necessary add more water (or vegetable stock).

    Serve in warmed bowls and garnish with chopped fresh parsley.

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    Butterbean soup

    Ingredients
    Serves 2

  • 200g butter beans, soaked overnight (or use tinned)
  • 1 tbsp olive oil
  • 1 piece of kombu (omit if using tinned soup)
  • 1 medium onion, finely diced
  • 1 tsp black mustard seeds
  • 2 sticks of celery, finely sliced
  • 1 tsp vegetable bouillon powder
  • tamari to taste
  • fresh parsley to sprinkle on top
  • Method

    Drain and rinse the butter beans and put in a pan with plenty of water. Bring to the boil. Boil rapidly for 5-10 minutes skimming off any scum that appears. Turn down the heat, add the kombu, cover and simmer until the beans are soft (can be 1-2 hours depending on how old they are).

    Heat the oil in a pan and add the onion and celery. Cook until the onion is almost translucent. Add the black mustard seeds and cook until they start to pop. Add the cooked beans and kombu with the bouillon and water to cover. Simmer until everything is well cooked.

    Blend the soup with a hand-held blender or liquidiser. Add tamari to taste. Sprinkle with freshly chopped parsley once served.

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    Fennel and hazelnut soup

    Ingredients
    Serves 4

  • 1 small onion, peeled and finely sliced
  • 3 fennel bulbs, trimmed, finely sliced and cored
  • 1 litre vegetable stock
  • 1 handful parsley stalks
  • 100g chopped hazelnuts
  • soya milk
  • Method

    Place the onion with 1 tablespoon of water in a large pan and cook for 2-3 minutes. Add the fennel and vegetable stock. Bring to the boil, add the parsley stalks, then lower the heat and simmer for 20 minutes.

    Allow to cool slightly then blend in a food processor or with a hand-held blender until completely smooth. Add the nuts and process for a further 30 seconds. Return to the pan, adding a little soya milk to achieve a creamy consistency. Divide between warmed soup bowls and serve.

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    Broad bean soup

    Ingredients
    Serves 4

  • 1 medium red onion, finely chopped
  • 1 garlic clove, finely chopped
  • 1 tsp gold of pleasure oil
  • 2 tsp ground cumin
  • 1 tsp turmeric
  • 1 litre of hot water or vegetable stock
  • 1 tsp vegetable bouillon powder
  • 1 kg of frozen broad beans or freshly shelled
  • 1 tsp miso paste
  • Method

    Sauté the onion in the oil until translucent. Add the cumin, garlic and turmeric and cook for a few more minutes. Add the hot water or stock and bouillon and bring to the boil. Add the broad beans, bring to the boil, turn down the heat and simmer for 5-10 minutes.

    Drain off some of the liquid and mix it with the miso paste. Add this liquid to the soup. Stir in and turn off the heat. Blend until smooth.

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    Tuscan bean soup

    Ingredients
    Serves 4

  • 1 tbsp gold of pleasure oil or olive oil
  • 1 small onion, finely chopped
  • half a savoy cabbage, finely shredded
  • 2 carrots, diced
  • 1 garlic clove, finely chopped
  • 1 can of borlotti beans, drained and rinsed
  • 1 can of butter beans, drained and rinsed
  • 0.5 litres vegetable stock or 2 tsp vegetable bouillon
  • 1 tsp dried mixed herbs
  • 1 bay leaf
  • 1 tbsp tamari
  • nori flakes
  • Method

    Heat the oil in a large pan and sauté the onion until soft. Add the garlic, bay leaf, cabbage and carrots and sweat them for 5 minutes.

    Add the beans and the vegetable stock or water and bouillon. Bring to the boil, add the herbs and tamari and simmer for 10 minutes.

    Remove the bay leaf and serve. Season with nori flakes.

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    Lentil and sweet potato soup

    Ingredients
    Serves 4

  • 1 cup of red split lentils, soaked
  • 1 onion, finely chopped
  • 2 tsp olive oil
  • 1 garlic clove, finely chopped
  • 1 tbsp curry powder
  • 500g sweet potatoes, chopped into cubes
  • 2 tsp vegetable bouillon powder
  • 2 tsp miso
  • chopped coriander
  • Method

    Put the lentils in a pan with 3 cups of water. Bring to the boil. Skim off any scum, turn down the heat and simmer for 20 minutes.

    Meanwhile, sauté the onion in the olive oil until soft. Add the garlic and curry powder and cook for a few more minutes. Add the potatoes and cook for 5 minutes, stirring constantly.

    Add the sauté mix to the lentils with the bouillon and cook for 10-12 minutes until the potatoes are cooked through.

    Add the miso and blend with a hand blender until smooth. Stir in the coriander and serve.

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    Chickpea and mint soup

    Ingredients
    Serves 2

  • 1½ cups of dry chickpeas, soaked (or 2 tins of unsalted chickpeas)
  • 2 medium onions, finely chopped
  • 3 garlic cloves, finely chopped
  • 2 bay leaves
  • 1 tsp black mustard seeds
  • 1 tsp cumin seeds
  • 1 tbsp of olive oil
  • 1 tsp miso paste
  • 2 tbsp fresh mint, chopped
  • Method

    Cook the chickpeas until soft (not necessary if using tinned).

    Dry-fry the mustard seeds and cumin seeds until they start to pop. Grind them with a pestle and mortar.

    Saute the onions with the bay leaves until soft. Once nearly cooked, add the chopped garlic and ground mustard seeds and cumin seeds and cook for a few more minutes.

    Drain the chickpeas and blend with the onion and spice mixture, after removing the bay leaves and miso paste, adding enough water to create the desired consistency.

    Add some fresh chopped mint to the soup and serve.

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    Simple carrot, leek and kelp soup

    Ingredients
    Serves 2

  • 1 onion, peeled and chopped
  • 2 sticks celery, washed and sliced
  • 1 garlic clove, peeled and crushed
  • 1 bay leaf (optional)
  • 3 carrots, peeled and thickly sliced
  • 1 medium leek, trimmed and sliced
  • 1 organic wheat-free vegetable stock cube
  • 2 tbsp kelp flakes
  • Method

    Put the onion, celery, garlic, bay leaf (if using), carrots and leek in a large saucepan. Pour over 1.5 litres of cold water and add the stock cube. Bring to the boil and simmer for 15-20 minutes, until the vegetables are very soft, stirring occasionally.

    Remove from the heat and cool for 5 minutes. Carefully transfer to a food processor or liquidiser (the liquid will be hot so avoid splashes) and blend until smooth (you can also use a stick blender for this job). Return to the pan and heat through gently, stirring regularly. Sprinkle with kelp flakes and serve hot.

    Tip
    Soups are so quick and easy to make. The onion, celery, garlic and bay leaf make a great base to add other vegetables - so why not try some combinations of your own? You can leave the soup chunky or just blend half if you prefer.

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    Breakfast soup blitz with kale

    This is one that I make all the time because it's so quick and easy.

    Ingredients
    Serves 1-2

  • 4 tbsp shiro miso
  • 2 sachets white miso
  • 2 red onions, peeled and diced
  • half a leek, washed, trimmed and finely sliced
  • 200g tofu, finely diced
  • half a fennel bulb, trimmed and finely sliced
  • 250g curly kale, roughly chopped
  • Method

    Bring 250ml water to the boil. Add the shiro miso and the white miso, lower the heat and simmer for 2 minutes.

    Add all the other ingredients, stir, then turn off the heat and allow to stand for 8 minutes before serving.

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    Creamy Broccoli soup with sprout salad

    Ingredients
    Serves 4

  • 1 fennel bulb, trimmed and finely diced
  • 1 wheat-free vegetable stock cube
  • 3 whole heads of broccoli cut into florets with stems finely sliced
  • 1 handful fresh tarragon
  • 1 handful fresh sage
  • 1 punnet alfafa sprouts and any other sprouted seeds of your choice (try mung beans and puy lentils)
  • Method

    Bring a medium-sized pan of water to the boil, then add the fennel and stock cube. Lower the heat and simmer for 5-7 minutes.

    Add the broccoli, including the stems, and simmer for a further 4-5 minutes.

    Remove from the heat and add the tarragon and sage. Allow to cool then blend the soup in a food processor or with a hand-held blender until smooth.

    Divide between warmed soup bowls. Sprinkle with the sprouts and serve immediately.

    For the sprout salad combine your sprouts with a dressing of your choice.

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    Squash and butterbean soup

    Ingredients
    Serves 2

  • 1 tbsp olive oil
  • 1 small onion, finely chopped
  • 500g of squash (either butternut or onion squash), deseeded and cut into cubes
  • ½ tsp ground cumin
  • ½ pint vegetable stock
  • 1 tin of butter beans, drained (or cook your own butterbeans after soaking)
  • 1 tsp miso paste
  • Method

    Heat the oil in a large pan and sauté the onion until soft. Add the cumin and squash and cook for a few minutes.

    Add the stock and simmer until the squash is quite soft. Add the butter beans and cook for a few more minutes. Turn off the heat and stir in the miso paste. Blend the soup with a hand blender or in a liquidiser until smooth.

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    Autumn vegetable soup with sprouted bean salad

    Ingredients
    Serves 4

  • 1-2 tsp olive or coconut oil
  • 2 onions, finely chopped
  • half a red kuri squash, seeded and chopped
  • 3 carrots, sliced
  • 2 cups of kale, finely sliced
  • vegetable bouillon powder to taste
  • 2 tbsp chopped parsley
  • Method

    Sauté the onion in the oil until transparent. Add the squash and carrots and cook for a few minutes.

    Cover the vegetables with water, bring to the boil, turn down the heat and add the bouillon. Simmer for 10 minutes. Add the kale and simmer until the vegetables are cooked.

    Serve and sprinkle on the chopped parsley.

    Make a salad by combining sprouted beans and seeds with grated vegetables and an oil and lemon dressing.

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    Butternut squash and sweet potato soup

    The digestive dynamo of all soups. If you have a line down the middle of your tongue or teeth marks round the sides, it could be a sign of a weakened spleen and tummy and this soup is for you. It will help you absorb more nutrients from all the foods you eat.

    Ingredients
    Serves 4

  • 1 butternut squash, peeled, deseeded and diced
  • 1 sweet potato, peeled and diced
  • 2 carrots, trimmed, peeled and sliced
  • 1 fennel bulb, trimmed and chopped
  • 6 shallots, peeled and finely sliced
  • 1 wheat-free vegetable stock cube
  • 1 garlic clove, peeled and chopped
  • 4 tbsp chopped fresh parsley
  • 1 bunch radishes, trimmed and chopped
  • 4-6 tbsp pumpkin seeds (optional)
  • Method

    Bring a large pan half-filled with water to the boil. Add the squash, sweet potato, carrots, fennel, shallots and stock cube. Bring to the boil, then lower the heat and simmer for 10-12 minutes.

    Remove from the heat and add the garlic. Allow to cool, then strain the vegetables into a large bowl and keep the stock.

    Add half the stock to the vegetables and blend in a food processor or with a hand-held blender.

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    © Gillian McKeith 2005

    For more recipes go to www.drgillianclub.com


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