This is a filling soup full of protein as well as veg that uses up what you’ve got in the cupboard. In the autumn you can add half a cooking apple and/or green tomatoes that need using up. Otherwise a good squeeze of lemon juice will add a nice tang to the flavour.
You chose the texture and blitz it to be as smooth or chunky as your like.
Ingredients (4 – 6 servings)
- cooking oil
Veg options
- 2 – 3 medium onions
- 2 cloves of garlic / garlic puree
- any veg (peas, spinach, mushrooms, peppers, sweetcorn, carrots, potatoes, squash, parsnip, cauliflower etc)
Protein options
- Pulses (chickpeas, red lentils, any tinned beans including baked beans)
- 2 – 3 tablespoons peanut butter (goes well with curry flavouring)
- 1 egg (you can’t taste it so goes well with any flavouring)
Flavour options
- 2 teaspoons each curry powder/paste plus cumin powder, smoked paprika (optional)
- 2 teaspoons mustard (optional)
- dash of lemon juice
- fresh/dried herbs eg thyme, sage, parsley
- salt, pepper, Worcestershire Sauce
Liquid options
- milk/ coconut milk
- water/stock
- tinned tomatoes/passata/tomato puree & water
Steps
- Heat oil in saucepan. Dice onion and add to pan. Stir and add your spices.
- When onion is translucent add your spices, minced garlic and all chopped veg (and dried red lentils if using).
- Stir well and add enough liquid to generously cover the veg.
- Let simmer until cooked. If using lentils you will need extra water.
- Add peanut butter/raw egg/tinned beans/chickpeas if using (you don’t need to add them earlier with the veg as they are already cooked).
- Stir well. Blitz/mash and taste. Add more flavouring if required.
- If you have a thick puree at this point you can freeze it as a ‘soup base’ that takes up less room in the freezer and add liquid after you defrost it.
- To eat straight away, add liquid to get the consistency you like.
- Check again for flavour and enjoy!
