Loaded Minestrone

A real treat for those who love their vegetables, this soup is packed with all kinds of delicious textures and flavours. If you can’t find the packaged quick-cook minestrone mix, feel free to add your own mix of whole grains, pasta, and split peas or lentils, or just small pasta shapes, adjusting the cooking time accordingly. Serves 8.


1 large onion, chopped
2 stalks celery, sliced
2 carrots, medium dice
250g green beans, chopped
250g mushrooms, chopped
6 cloves garlic, minced
500g passata
400g can chopped tomatoes
400g can cannellini beans, or any beans of choice
250g quick-cook minestrone mix
1.5 l vegetable stock
1tsp each dried oregano, dried basil, dried thyme, dried parsley
Fresh parsley to serve (optional)
Salt and freshly ground black pepper
Large handful of spinach per serving


1. In a large, preheated soup pot over a medium-low heat, add the onion, celery and carrots, and sauté 3 minutes, adding a little water if the vegetables start to stick. Add the mushrooms and green beans, and sauté for 3 minutes more. Add the garlic for another 30 seconds.
2. Add the rest of the ingredients apart from the salt and pepper, fresh parsley, and spinach. Bring to the boil, cover, reduce heat and simmer for 10 minutes.
3. To serve, place a large handful of spinach into the bottom of each bowl and top with the soup. Garnish with fresh parsley, lots of freshly ground black pepper, and a bit of salt if required.

Pea and Mint Soup

Fragrant and delicate, this pea and mint soup makes for a beautiful summer lunch. This recipe serves 6, and is inexpensive.


1 large onion
1 stalk celery
3 cloves garlic
1.2 l vegetable stock
1 large potato, washed and roughly diced
1 large parsnip, peeled and roughly chopped
500g frozen peas
15g fresh mint, divided into 10g for blending and 5g for garnish
Salt and freshly ground black pepper, to taste


1. Heat a pan over a medium-low heat, and sauté the onion for 3 minutes. Add the celery and sauté for 1 minute more. Add the garlic for 30 seconds.
2. Deglaze the pan with about 1/4 cup of the broth, and then add the rest.
3. Add the parsnip and potatoes, bring to the boil, cover and simmer for 15 minutes, or until the potato and parsnip are very soft.
4. Add the peas and simmer for a further 3 minutes.
5. Add the mint, and blend the soup, thinning with additional broth if required. Season to taste with salt and pepper.

Spicy Stir-Fry Vegetable Soup

This spicy loaded soup is ready in 15 minutes and serves 8, so feel free to halve the recipe. If you don’t like spice, reduce the amount of chili or omit altogether. Feel free to use the recipe as a roadmap: no ingredient is essential, so experiment with the vegetables and see which flavours appeal to you.


1 red onion, sliced
3 bell peppers, sliced
4 cloves garlic, thinly sliced
1 inch piece of ginger, quartered and thinly sliced
150g button mushrooms, quartered
2 bok choy, the white ends sliced and the green tops left whole
2 red chilis (optional), sliced
1/2 block tofu (approx 150g), cubed
2 litres vegetable stock
1/4 cup soy sauce
1 tbsp yellow miso paste


1. Sauté the onions in a large soup pot over a medium-low heat. When they start to colour, add the peppers, garlic, ginger, mushrooms, bok choy whites, and chilis.
2. When the vegetables have started to soften, add the tofu, stock, and soy sauce.
3. Don’t bring the soup to a boil; instead, allow it to simmer over a low heat for about 5 minutes.
4. Add the bok choy and the miso, and stir. Simmer for two minutes more.

Romano bean and kale soup

A simple and nourishing soup that relies on the texture and flavour contrasts of romano beans with kale. Served here with freshly baked bread.


1/4t coarse sea salt
1 small scallion, minced
1/2T fresh garlic, minced
1t herbes de Provence (or similar)
1/4t black pepper
A pinch dried chilis
1/2T balsamic vinegar
1/2T tamari
1 cup cooked romano beans
2 cups vegetable stock
2T tomato passata (or puree)
1 cup curly green kale, coarsely chopped
2T nutritional yeast
Sea salt and black pepper to taste

Optional: Add some small pasta if you like. Increase the tomato passata for more tomato flavour. Use white beans if you prefer, but the texture and flavour won’t be quite the same. If you use canned beans, drain and rinse them thoroughly. I make mine from dried with a little kombu.


In a medium pan with a lid, on medium high heat, stir fry everything from the scallions, up to and including the chilis for 2 minutes with a little water or avocado oil if you prefer. Add the vinegar and tamari. Deglaze the pan if necessary. Add the beans, stock, and passata.

Bring the pan to a light simmer. Cover, reduce heat to low and simmer 5-7 minutes. Add the kale. Simmer another 2 – 3 minutes to wilt. Ladle out, garnish with nutritional yeast and serve.

Carrot ginger soup with Thai chili oil, lentils, kale and potatoes

A lovely fall soup soup with some additional texture, flavour and colour added by a layer of roasted kale and potatoes and sweetened Thai chili oil. This is a great use for left over lentils, and brown will look just as good.

For the soup
1T of cooking oil
1/4 of sea salt
1T of ginger, grated
2 heaping cups of carrots, chopped
2 cups of vegetable stock
1T of arrowroot powder whisked with 2T of water
Sea salt to taste

For the garnishes
1/4 cup of cooked beluga lentils*
1T of minced chives

1 cup of kale, chopped
2t of cooking oil
1/4t of sea salt
2T of nutritional yeast
Sea salt to taste

2 small white or yellow potatoes in 1/3″ dice (about 3/4 cup)
2t of cooking oil
1/4 of sea salt
1T of minced chives

1T of agave nectar
1t of red Thai chili paste
2t of olive oil

Start the garnishes, and then make the soup.
Preheat the over to 400F
Whisk the agave nectar, chili paste and olive oil, and then set aside.
Toss the potatoes in the oil, sea salt and chives.
Add to a well-oiled baking sheet and roast for about 10-15 minutes, turning frequently.
Toss the kale in the oil and sea salt.
Add to the pan with the potatoes and roast another 10-15 minutes (or until the kale and potatoes are lightly browning and the potatoes are fork tender).
Ovens vary and the size of the dice and the freshness of the potatoes will influence the cooking time; use the colour and consistency as your guide and if you have to remove the potatoes and kale separately, do so..
When done, remove from the pan, toss the kale in the nutritional yeast a and set the kale and potatoes aside.
Season to taste.
While the kale and the potatoes roast, make the soup.
Bring the oil to heat on medium high in a pan with a lid.
Add the ginger and the sea salt and saute for 1 minute.
Add the carrots and saute for 3-5 minutes.
Add the stock, cover and simmer on low until the carrots are fork tender (about 10-15 minutes).
Remove from heat and puree the soup until smooth.
Whisk the arrowroot with the water.
Return to heat and bring to a light simmer.
Whisk in the arrowroot mixture, stirring continuously until thickened.
Remove from heat and let stand 10 minutes before serving.
Season to taste.
To serve, ladle the soup.
Carefully drip the chili oil over the soup.
Sprinkle the kale on top in a thin layer, then the lentils, followed by the potatoes and finally, sprinkle with the chives.

*If you make the lentils from scratch, simmer them in 2 parts water to 1 part lentils covered on low until the water absorbs. I simmer my with kombu.



Golden and red beet soup with lemon sesame ribbon and fresh dill

A soup with a lot of fall colours and flavours. The golden beets are accented with cinnamon, cloves and ginger’ the red beets. with a little white vinegar and mushroom stock. The lemon sesame ribbon adds some richesse, but also cuts the sweetness of the soup. The lovely dill finishes the presentation.


For the golden beets
1T of cooking oil
1/4t of coarse sea salt
1t of ginger, minced
1t of dried ground cinnamon
1/4t of dried ground cloves
1/4t of dried ground turmeric
2 cups of chopped golden beets
1 1/2 cups of vegetable stock
2T of unsweetened soy milk
Sea salt to taste

For the red beets
1T of cooking oil
1/4t of coarse sea salt
1t of tamari
1t of white vinegar
3 cups of chopped red beets
2 cups of mushroom stock
1T of arrowroot powder dissolve in 2T of water
Black pepper and sea salt to taste

For the garnish
2T of sesame seed butter
1T of lemon juice
3-4T of cold water
Sea salt to taste
1 sprig of fresh dill per bowl


Use two pans with lids.
Bring the oil to heat on medium-high with the sea salt in each.
For the red beets, add the beets and saute for 3 minutes.
Add the tamari, vinegar and stock, cover and simmer on low until fork tender.
For the golden beets, add the spices and saute for 1 minute.
Add the beets and saute for another 3 minutes.
Add the stock, cover and simmer on low until fork tender.
Puree each soup separately.
Add the soy milk to the golden beet soup.
Stir until well-combined, remove from heat and set aside.
Return the red beet soup to a simmer.
Whisk the arrowroot with the water until dissolved.
Add the arrowroot mixture and add slowly to the soup, stirring continuously until thickened.
Remove from heat and set aside.
Whisk the sesame seed butter with the lemon juice, sea salt and 2T of water until well combined (the sesame seed butter will become white and almost fluffy).
Add water 1T at a time until you have a creamy consistency.
Season both soups to taste.
Ladle the red beet soup into a bowl, and then slowly add the the golden beet soup into the middle.
Garnish with the sesame cream and the dill and serve.

Pear and walnut soup with pomegranate seeds and scallions

A very simple soup that relies on a handful of ingredients for a balanced, but complex flavour and a smooth mouth feel. A little nutritional yeast (about 1T) also goes well with this dish, although it changes the colour.


4 pears, cored and chopped (about 3 cups)
1/2 cup of walnuts
1T of lemon juice
1 scallion, minced, with about 2″ of green reserved for garnish
2T of pomegranate seeds
1T of pomegranate juice
Sea salt and fresh chili or pepper to taste


Puree the walnuts until smooth (like a nut butter).
Add the lemon juice and sea salt and puree.
Add the pears and puree.
Add the minced scallions and stir to combine.
Chill for 20 minutes.
Season to taste.
Ladle into bowls.
Garnish with 1T of pomegranate seeds and scallion greens.
Dot the surface of the soup with a little fresh juice.

Creamed artichoke and walnut soup with kale and kalamata olives

Served with red Thai chili spiced tomato ribbon and scallions, this soup combines enthusiastic flavours and colours.


4 cups vegetable stock
1t coarse sea salt, divided
1/4t black pepper
1t dried, rubbed thyme
1T lemon juice
2 cups artichoke hearts
4 scallions, minced (6″ of greens reserved for garnish)
2T fresh garlic, minced
1/2 cup walnuts
1/4 cup and 1T nutritional yeast
4T kalamata olives, roughly chopped
1/4 cup passata (tomato puree)
1/4t red Thai chili paste (or to taste)
1 cup kale, finely chopped
2T tapioca flour whisked with 2T cold water
Sea salt and black pepper to taste


Soak the walnuts in warm water for 1 hour.
When ready to make the soup, preheat the oven to 400F.
Toss the kale with 1/4t of coarse sea salt.
Add the kale to a lightly oiled baking sheet and bake on the middle rack until lightly browned (approximately 15 minutes). Ovens vary; use the colour and lightness of the kale as your guide.
Bring the stock to a light simmer in a pan with a lid.
Add 1/2t sea salt, lemon juice and black pepper
Add the artichoke hearts, scallions and garlic.
Reduce heat to low, cover and simmer 10 minutes.
Remove the kale from the oven when ready.
Toss with 1T nutritional yeast and set aside.
When the soup has simmered 10 minutes, pull out the artichoke hearts with a spoon (and some stock is fine).
Drain the walnuts.
Using an immersion blender, puree with the artichoke hearts until smooth.
Add the pureed artichoke hearts and walnuts to the pan.
Puree soup together until smooth.
Return to a simmer on low, cover and simmer for 10 minutes.
While the soup simmers, mix the passata with the chili paste and 1/4t of coarse sea salt.
Whisk the tapioca flour and the cold water.
Stirring constantly, add the mixture slowly. to the soup until it thickens.
Add the 1/4 cup nutritional yeast and stir to combine.
Remove from heat.
Season to taste.
Ladle out the soup into bowls.
Sprinkle the soup with roasted kale.
Dribble the passata over the soup and the kale.
Sprinkle about 1/2T olives around the soup with 1/2T in the center.
Garnish with scallions and serve.

Potato and cabbage soup with roasted portobello mushroom slices

Thickened with sesame and tapioca and garnished with scallion, parsley and nutritional yeast, this is a flavourful and rich soup with lots of body.


2T cooking oil, divided
1t coarse salt, divided
3 scallions, minced (reserve 4-6″ of green for garnish)
1T fresh garlic, minced
1T lemon juice
2 cups vegetable stock
1 large white potato (about 1/3lb or 2 cups) in 1/2″ dice
2T sesame seed butter (thick tahini)
2 cups shredded cabbage (I use coleslaw)
2 cups unsweetened soy milk
1/4 cup nutritional yeast, divided
Sea salt and black pepper to taste
2 large portobello mushrooms (about 200g), 1/2″ slices
2T tapioca flour dissolved in 1/4 cup cold water.
2-4 sprigs flat leaf parsley


In a large pan with a lid, bring 1T cooking oil with 1/4t coarse sea salt to heat on medium high.
Saute the scallions for 2 minutes.
Saute the garlic for 1 minute.
Add the potatoes and saute for 3 minutes.
Add the lemon juice and deglaze the pan.
Add the stock, bring to simmer, cover and reduce to low.
Simmer for about 20 minutes or until the potatoes are fork tender.
Add the sesame seed butter and 2T of nutritional yeast.
Puree the soup until smooth.
Add another 1/4t sea salt and the cabbage.
Return the soup to a simmer, cover and simmer on low for 20 minutes until the cabbage is lightly tender.
While the soup cooks, make the mushrooms.
Preheat the oven to 450F.
Clean, stem, and slice the mushrooms and toss the slices in 1T cooking oil and 1/2t coarse sea salt.
In a lightly oiled roasting pan, roast the mushrooms until they brown (about 20 minutes), turning once. Ovens vary; use the colour and tenderness of the mushrooms as your guide.
When the cabbage has softened, whisk the tapioca and water.
Stirring continuously, slowly add the mixture to the soup until thickened.
Remove from heat and let stand 5 minutes to cool.
Season to taste.
Ladle out and garnish with the remaining nutritional yeast, then the mushrooms, and finally the scallion and parsley.

Parsnip, ginger and miso soup

A rich and filling soup for winter, garnished with smokey bourbon and brown sugar coconut, spinach chiffonade and black pepper.


For the soup
2T cooking oil
1/4t coarse sea salt
1T fresh garlic, minced
2T fresh ginger, minced
3 cups parsnip, 1/2″ dice (about 4-5 cored parsnips)
1T lemon juice
2 cups unsweetened soy milk
2 cups vegetable stock
1T white miso
2T nutritional yeast
1T tapioca starch dissolved in 2T cold water
1/2 cup baby spinach
Sea salt and black pepper to taste

For the coconut
3T coconut flakes
1T bourbon (1)
1/2T tamari
1/2t brown sugar (2)
A dash liquid smoke
Sea salt and black pepper to taste


First, core and dice the parnship.
Bring the oil to heat with 1/4t sea salt in a large pan with a lid on medium high.
Add the garlic and ginger and fry for 2 minutes until they’re aromatic.
Add the parsnip, and fry for 4-6 minutes, until the pan is starting to brown lightly.
Add the lemon juice to the pan and deglaze.
Add the soy milk, stock and miso.
Return to a simmer, cover, reduce heat to low and simmer for 30 minutes.
While the soup simmer, make the coconut.
Preheat the oven to 350F.
Toss the coconut in the other ingredients until well-coated.
Arrange the coconut in a a small glass or ceramic baking dish in an even layer.
Bake on the middle rack until brown, about 10-12 minutes, stirring here and there. Ovens vary; use the
color and dryness as a guide and be careful not to overcook.
When ready, remove the coconut from the oven and set aside.
When the soup is ready, remove it from heat.
Add the nutritional yeast.
Puree the ingredients.
Return to a light simmer.
Stirring continuously, add the tapioca solution to the pan, stirring until thick.
Remove from heat, and let stand 10 minutes to cool.
Season to taste, and ladle into bowls.
Garnish with a few grinds of fresh black pepper, 2-3 whole spinach leaves, 2-3T spinach chiffonade and

  1. It’s rare that bourbon is manufactured with animal
    products, but some are.
  2. An increasing amount of cane sugar is made without animal bone charcoal. Organic cane sugar, beet sugar, and otherwise unrefined sugars are typically fine.