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                                            Soup


Broccoli soup

SERVES 3

COOKS IN20 MINUTES

Gluten-free, Vegetarian

Calories

115

Ingredients

1 clove of garlic

2 sticks of celery

400 g broccoli

½ a bunch of fresh mint

olive oil

1 litre organic chicken or vegetable stock

ricotta cheese

Method

Peel and finely chop the garlic. Trim and roughly chop the celery and broccoli.

Pick the mint leaves, then finely chop most of them, saving a few baby leaves to garnish.

Heat a splash of oil in a pan, then soften the garlic and celery for about 2 to 3 minutes, then add the broccoli and stock.

Continue cooking for another 5 minutes, then blitz with a handful of mint in a food processor.

Season and serve, then crumble over the ricotta and scatter with the reserved mint leaves



Roasted cauliflower & coconut soup

SERVES 4

Dairy-free, Vegan, Gluten-free, Vegetarian

NUTRITION PER SERVING

Calories

317

Ingredients

2 onions

600g cauliflower

4 cloves of garlic

1 heaped teaspoon ground cinnamon

1 heaped teaspoon ras el hanout

olive oil

1 handful of unsweetened coconut flakes

1 x 400g tin of reduced-fat coconut milk

600ml vegetable stock

2-3 tablespoons chilli oil

Method

Preheat your oven to 180°C

Peel and cut the onions into 1cm wedges and trim then cut the cauliflower into even-sized florets. If it has the leaves on, don’t cut them off, roast those too.

Place it all in a roasting tray with the unpeeled garlic cloves and sprinkle with the cinnamon and ras el hanout. Season well, and drizzle everything with a good glug of olive oil.

Toss it all together and pop into the oven for 25 to 30 minutes, until cooked through and a little charred.

Scatter the coconut flakes on to a small tray and pop into the oven for the last few minutes to toast – they should only need 3 to 4 minutes.

When the veg are ready, remove the garlic cloves and scrape all the veg into a large saucepan. Squeeze the garlic out of its skins and add them too. Pour in the coconut milk, add the stock and gently bring to the boil.

Reduce the heat a little and simmer for 5 minutes, then remove from the heat. Using a stick blender, blitz the soup until creamy and smooth, adding a splash more water if it is too thick.

Taste and adjust the seasoning, and serve topped with the toasted coconut flakes and a drizzle of chilli oil




Spiced parsnip & lentil soup with chilli oil

SERVES 4-6

COOKS IN2H 20M

Gluten-free

Calories

613

Ingredients

1 small smoked higher-welfare ham hock

1 onion

3cm piece of ginger

400 g parsnips

olive oil

2 tablespoons rogan josh paste

250 g red lentils

1.6 litres organic vegetable stock

a few sprigs of fresh mint

fat-free Greek yoghurt

3 tablespoons groundnut oil

2 red chillies , finely sliced

1 garlic clove , finely sliced

Method

Soak the ham hock in cold water for a few hours or preferably overnight.

Drain and place it in a saucepan. Cover with cold water, bring it to the boil, then reduce the heat and simmer for 1 hour 30 minutes to 2 hours. Drain again, and set the ham aside.

To make the chilli oil, place the groundnut oil in a pan over a very low heat. Peel the garlic and finely slice along with the chillies, then add to the pan and warm through for 5 minutes, making sure the garlic doesn’t brown. Set aside to steep while making the soup (the oil can be strained before using, or left as is).

For the soup, peel and roughly chop the onion and ginger (keep them separate), then scrub and roughly chop the parsnips.

Heat a glug of olive oil in a large pan and add the onion. Cook gently, stirring often, for 5 minutes, then add the parsnips, rogan josh paste and ginger and cook for a further 5 minutes.

Add the lentils, stock (if using) or the same amount of hot water and the ham hock and bring to the boil. Simmer for about 30 minutes, until the lentils are nice and soft.

Remove and discard the ham bone and liquidise the soup until smooth. Return any lean ham to the saucepan and reheat.

Finely shred the mint leaves and serve scattered on top of the soup with a dollop of yoghurt and a swirl of the chilli oil.




Summery pea soup with turmeric scallops

SERVES 4

COOKS IN25 MINUTES

Calories

243

Ingredients

1 bunch of spring onions

1 clove of garlic

5cm piece of ginger

1 fresh green Bird’s-eye chilli

1 teaspoon cumin seeds

groundnut oil

3 fresh curry leaves

800 ml organic vegetable or chicken stock

450 g fresh or frozen peas

½ teaspoon jaggery or brown sugar

2 teaspoons tamarind paste

½ a lime

TURMERIC SCALLOPS

groundnut oil

½ teaspoon mustard seeds

¼ teaspoon ground turmeric

10 fresh curry leaves

175 g queen or other small scallops, from sustainable sources

Method

Trim and roughly chop the spring onions, peel and chop the garlic and ginger, then deseed and chop the chilli.

Toast the cumin seeds in a dry pan, then add 2 tablespoons of oil, the spring onions, garlic, ginger, chilli and curry leaves.

Fry for 1 to 2 minutes, or until sizzling, then pour in the stock and bring to the boil.

Add the peas and simmer for 4 to 5 minutes, then stir in the jaggery or sugar and tamarind paste. Season to taste, then use a stick blender to purée until smooth. Set aside.

For the scallops, heat 1 tablespoon of oil in a frying pan over a high heat. Add the mustard seeds and stir continuously until they pop.

Mix in the turmeric and curry leaves, followed by the scallops, frying for about 1 minute on each side, until they are cooked through and beginning to brown.

Reheat the soup (don’t let it boil or it will lose its freshness), then taste, adding lime juice if you feel it needs extra tang.

Divide between warmed bowls and spoon on the spiced scallops and curry leaves to finish.



Watercress soup

SERVES 2–3

COOKS IN35 MINUTES

Vegetarian, Gluten-free

NUTRITION PER SERVING

Calories

235

Ingredients

2 potatoes

2 onions

2 cloves of garlic

olive oil

400 ml organic stock

3 bunches of watercress

Method

Peel and roughly chop the potatoes, onions and garlic.

In a large saucepan, heat a little olive oil, then sauté the potato, onion and garlic until the onions are translucent.

Add the stock and simmer until the potato is soft. Chop and add the watercress and simmer for a further 3 to 4 minutes.

Using a hand blender, liquidise the soup until smooth.

Serve with a swirl of crème fraîche



Leek and green pea soup.

1 small leek or 1/2 large one

1/4 brown onion

a little peanut oil

1 Tbspoon white vinegar

1 1/2 cup chicken stock

about 1/2 cup shelled peas

black pepper

pinch of nutmeg

Cut leek in four lenghth ways leeving the root in tact.

Wash leek thoroughly in lukewarm water to remove grit then slice it thinly.

Peel and chop onion finely.

Brush saucepan with oil and cook leek and onion on low heat for a few minutes stiring regularly

Add vinegar and chicken stock and bring to the boil before adding peas. Cook untill peas are soft.Bleng vegetables in the liquid to a fine runny puree adding extra water if nessisaryto obtain a sauce consistencey. Before serving season with a little salt and pepper and nutmeg.