Pea, Celery and Potato Soup (No Oil, No Refined Sugar, Gluten Free)

I was so inspired by the pea, celery and potato soup I had at Table8 in Tokyo that I had to recreate this. This soup can be portioned and freezes well for a quick, healthy and heart warming meal.
Ingredients

1/2 onion, diced
1 garlic, minced
3 stalks celery, diced
3 cups peas
2 potatoes, cut into big cubes
5 cups broth
Small bunch of thyme and handful of parsley chopped
Salt and pepper to taste
Method

  1. Sautee onion in a stock pot, add a little water as the onion start to caramalise to prevent sticking. Add garlic.
  2. Add celery, potatoes, stock and bring to boil. Then reduce to a simmer. Add herbs and seasoning.
  3. Simmer for half hour or until potatoes have soften.
  4. Add peas and simmer for a minute. Turn off heat.
  5. Using a handheld blender, puree the soup until it has a smooth consistency. Ready to serve!

Lentil Soup (No Oil, No Refined Sugar, Gluten Free)


My friend’s Italian mama occasionally makes this soup and sends it to me through my friend via take out containers. I have never met her, but imagine her making this heart warming and nutritious broth with a lot of love in her kitchen. This is my whole food plant based no oil version of Italian mama’s soup. Happy Vegan Day everyone!

Ingredients

1 cup lentils (soaked overnight and drained)
6 cups stock
1 onion chopped
2 cloves garlic chopped
1-2 carrots chopped or grated
1 stalk celery chopped or grated
1 teaspoon oregano
1 handful fresh parsley or dill chopped
Salt and pepper (optional)

Method

  1. Sautee onion in pot with 2 tablespoons of water until onion is soft.
  2. Add garlic and sautee for another minute.
  3. Add remaining ingredients except for oregano and parsley.
  4. Bring to boil then reduce heat to a simmer for 45 minutes.
  5. Add herbs and seasoning, simmer for another 30 minutes. You can simmer for longer.

Roasted Garlic and White Bean Soup (No Refined Sugar, Gluten Free)

The roasted garlic gives this hearty soup a warm and delicious flavour without the strong pungent flavours associated with this root vegetable.

Ingredients:
2 cans white beans, rinsed and drained
2 potatoes cut in large pieces
2 sprigs rosemary removed from stalk and finely chopped
1 onion
1 bulb garlic
1 1/2 tablespoon olive oil
1 bay leaf
1/2 teaspoon oregano
1/4 teaspoon cayenne pepper
1 litre stock
Salt and pepper to taste

Method:

  1. Slice off the top of bulb of garlic to reveal most of garlic cloves without peel.
  2. Drizzle olive oil on garlic and cook in 150C oven for about 20-30 minutes or when garlic browns.
  3. Sautee onion with 2 tablespoons of stock until softened.
  4. Add all ingredients except for salt and pepper and bring to boil then simmer for 30 minutes or longer.
  5. Season the soup.
  6. If you like a slightly chunky soup, remove several ladles of beans and give it a quick mash.
  7. Process soup until it is smooth and creamy.
  8. For chunky soup option, return the mashed beans into the rest of the soup.