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Spiced Courgette, Lentil & Coconut Soup

Spiced Courgette, Lentil & Coconut Soup hands down has to be our new favourite soup. If you’re a fan of coconut in all its forms and love courgettes, well look no further as those ingredients blend well together in this new recipe. Brought to us by Abel & Cole and their wonderful fresh and organic vegetables.

This soup feels voluptuous and fresh yet gives you that warmth we desperately need with those colder days upon us. Most importantly, because the lentils are a plant-based protein source, it will help fill you up and keep you satisfied for longer. A great meal option for vegetarians and vegans to get their protein.

And my tip as a nutritionist is: add some turmeric (with black pepper, of course) to make soup even more nourishing.

Credit: thanks to the wonderful people at Abel & Cole.

Spiced Courgette & Coconut Soup

  • Servings: 2
  • Difficulty: easy
  • Print

Courgette and coconut create a delicious and voluptuous mix!

What you'll need from your Abel & Cole box:

  • 3 courgettes
  • 1 onion
  • 1 garlic clove
  • 75g lentils
  • 1 tsp mild curry powder
  • 50g coconut cream
  • What you’ll need from home:

  • 1 tbsp olive oil
  • Sea salt
  • Freshly ground pepper
  • 750ml boiling water
  • A large pan
  • A stick blender

What to do:

  1. Wash the fruit and veg.
  2. Trim the ends off the courgettes and dice into small pieces. Peel the onion and finely chop. Peel the garlic and crush or finely chop it.
  3. Pour 1 tbsp oil into a pan over a medium heat. Once hot, slide in the courgettes, onion and garlic. Sprinkle in 1 tbsp mild curry powder and a good pinch of salt and pepper. Fry for 5-6 mins, stirring occasionally, till the veg have softened.
  4. Tip the lentils into the pan and crumble in the coconut cream. Cover with 750ml boiling water and stir well to combine. Bring to the boil, then reduce to a simmer and cook gently for 20 mins, until the lentils are tender.
  5. Use a stick blender to whizz the veg into a smooth soup. No stick blender? No problem. Simply pour the veg and liquid (in batches if necessary) into a blender and blitz.
  6. Ladle the courgette and coconut soup into warm bowls and serve.

Enjoy and let us know how you got on below. You may even have a tip to share!

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Gnocchetti, Chard & Lemon Soup

Gnocchetti, Chard & Lemon Soup

This gnocchetti, chard & lemon soup is a keeper. If you’re a pasta eater but want to add that healthy touch to it, this soup is perfect. With plenty of nutritious veg, it’s so much better than a big plate of pasta! Versatile and great as a winter warmer as well as for other seasons, we absolutely love it. The addition of lemon adds a freshness which gives it a distinctive taste. As winter approaches this soup is a great option to have in your repertoire to stay warm and keep your food options varied.

Sourced from our favourite people in London Abel & Cole, this soup is straight out of their recipe list. As always we use their seasonal produce to make this tasty and easy soup. It really only takes 25 minutes to make this soup so you can use it as your go-to when in need of something hot, filling and nourishing this winter!

Here is the easy recipe for the gnocchetti, chard & lemon soup

Gnocchetti, Chard & Lemon Soup

Gnocchetti, Chard & Lemon Soup

Credit: Recipe and produce thanks to Abel & Cole

Gnocchetti, Chard & Lemon soup

  • Servings: 2
  • Difficulty: easy
  • Print

Your go to recipe to fill your tummy, stay warm and add that zest!

What you'll need from your Abel & Cole box:

  • 1 red onion
  • 2 garlic cloves
  • A handful of rosemary leaves
  • 1 lemon
  • 75g gnocchetti
  • 1 vegetable stock cube
  • What you’ll need from home:

  • 1 tbsp olive oil
  • Sea salt
  • Freshly ground pepper
  • 750ml boiling water
  • A large pan

What to do:

  1. Peel the red onion and finely chop it. Peel and crush or finely chop the garlic cloves. Pick the rosemary leaves off their stalks and finely chop the leaves. Strip the chard leaves away from the stalks. Finely slice the stalks, and roughly shred the leaves. Half your lemon and press the juice into a glass for later on.
  2. Into a large pan, pour 1 tbsp olive oil and bring to a medium heat. Add the onion, garlic, rosemary and chard stalks. Sprinkle in a pinch of salt & pepper and fry for 10 mins, stirring occasionally, until soft.
  3. After 10 mins, pour in 750ml boiling water and crumble in the stock cube. Scatter in the gnocchetti and stir well to mix it all together. Bring to the boil, then reduce to a simmer and cook for 5 mins.
  4. After 5 mins, add the shredded chard leaves to the pan and stir well. Simmer for a further 5 mins, or until the pasta is cooked.
  5. Grate in the lemon zest in and stir in along with half of the lemon juice.
  6. Have a taste and accordingly add extra lemon juice, salt or pepper.
  7. Serve into deep bowls straight away

Enjoy and let us know how you got on below. You may even have a tip to share!

Nutritionist Tip: Chard is incredibly nutrient-dense and is a great source of vitamins A, C, K & E, as well as minerals, like magnesium, copper, potassium and iron. Each serving of this delicious soup contains 10g of protein and provides you with 1 ½ of your 5 a day. So this dish is great as a starter or side.

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Steamed Artichokes: Perfect As A Side Or Nibble

Artichoke is a super easy vegetable to cook, and no it’s not just another pizza topping! You may also think there’s a tedious technique to eating them but really there are just 2 basic things to know about them. They’re easy to cook, as you just steam them, and there’s actually more “meat” than you think!
Read more

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Citrus Roasted Chicken: A Fresh & Zesty Recipe For Your Summer Nights

Add that citrus taste and freshness to your summer nights