Cooked Soups

 Asparagus Soup with Almonds and Tarragon

Serves 6

3 tablespoons extra-virgin olive oil
3 bunches asparagus, washed, trimmed, and diced
1/2 a purple onion, peeled and diced
1 carrot, peeled and diced
2 stalks celery, diced
3 cloves garlic, chopped
1 lemon, juiced
1/2 a bunch of tarragon
1 bay leaf
8 cups water

Salt and freshly ground black pepper to taste
3 tablespoons raw almonds, chopped fine (optional garnish)

Place a medium stock pot over medium-high heat and add extra virgin olive oil.  Add onion, carrot, celery, and garlic and sauté for 5 minutes, stirring frequently. Season to your taste with salt and pepper. Add asparagus and stir well. Saute vegetables for an additional 5 minutes. Add lemon juice and water and bring to a boil. Reduce heat and simmer for about 45 minutes until the amount of liquid is at the level of the vegetables. Remove from heat, place in a blender or use a hand puree stick, and puree until very smooth. Adjust seasoning and garnish with a sprinkling of almonds and a sprig of tarragon. Serve.


Roasted Vegetable and Fresh Herb Soup

Serves 6-8

1 large butternut squash, peeled, seeded, and cubed
2 carrots, peeled and cut into rounds
1 large or 2 small parsnips, peeled and cut into rounds
1 small turnip, peeled and cubed
2 leeks, cleaned and sliced, white parts only
1 large onion, peeled and quartered
3 bay leaves
3 sprigs fresh thyme
3 sprigs fresh rosemary
3 cloves garlic, peeled and left whole
8 cups vegetable stock
1/2 cup extra-virgin olive oil
salt and pepper to taste

Preheat the oven to 325 degrees. In a large bowl, toss the vegetables with the olive oil. Place them on a baking sheet in a single layer. Scatter the fresh herbs and bay leaves on the vegetables. Roast for about 50 minutes or until vegetables are tender–turn them occasionally while they are roasting. Remove from oven. Remove the herbs and bay leaves and put vegetables into a large pot. Add stock and bring to a boil. Cover and simmer for about 15 minutes. Puree until smooth.


Minestrone Soup

Serves 6

3 tablespoons extra-virgin olive oil
2 onions, peeled and chopped
2 carrots, peeled and sliced into rounds
3 cloves garlic, crushed
2 stalks of celery, thinly sliced
2 large zucchini, thinly sliced
2 leeks, washed and chopped, white parts only
2 parsnips, peeled and sliced into rounds
1  can of organic crushed tomatoes
4 cups organic vegetable stock
1 teaspoon dried oregano
1 teaspoon dried rosemary
1 can of cannellini beans, drained
salt and freshly ground pepper to taste

Heat the oil in a large pot. Add the garlic, oregano and rosemary, onions, carrots, celery, leeks, and parsnips and stir-fry slowly for about 10 minutes. Add the zucchini and stir-fry another 2 minutes. Add crushed tomato, beans, and stock. Bring to a boil. Cover and reduce to a simmer until all of the vegetables are tender. Season with salt and pepper to taste. If the soup is too thick, add more stock.

(I like to cook this soup over low heat for about an hour and a half to allow the flavor to develop. It tastes even better the next day.)


 Raw Soups (can be cooked if desired)

Corn soup


2 1/2 cups filtered water, 3 cups fresh corn, 1 cup avocado, 1/4 cup celery, 1/4 cup onion, 1 Tablespoon wheat free tamari, 1 tsp garlic (optional), 1 teaspoon Celtic sea salt (or to taste) 1/2 teaspoon paprika (optional), 1/4 teaspoon black pepper (optional), 2 teaspoons coriander (optional), 1/2 cup red capsicum.


Cut corn from cob using a sharp knife. Dice celery and onion; peel and mince ginger and garlic; chop up coriander and dice capsicum.


Place 2 cups corn in blender (reserve one cup for topping). Add remaining ingredients, except for the coriander and capsicum. Blend until smooth. Warm at less than 45° C. or serve at room temperature. Pour into warm serving bowls and top each with remaining one cup of corn, coriander and capsicum.

 Pumpkin Soup

pumpkin soup


 6 cups butternut or Jap pumpkin cut into small cubes

1 purple onion

1 clove garlic

1tsp salt

1tsp tamari

½ cup fresh herbs – coriander or parsley

1 cup cashew pieces or almonds soaked

4tsp chicken style vegetable stock powder or cubes

Water to cover ingredients in blender


Blend in high speed blender till smooth. Adjust taste with salt pepper etc to taste.

You can also add coconut milk for a creamy coconut taste.