It’s most definitely soup season: the air is cooler, there are carpets of autumn leaves on the ground, and at mealtimes I want to feel warm and nourished. But with a busy schedule, do you have to compromise with tins and ready-made soups, or is there a way to get that homemade satisfaction? I bring you: the speed soup.
Some speed soups can be thrown together from scratch. Others make use of leftovers and a little forward planning. But they all mean you can knock up a speed soup most days of the week.
Please take this idea and run with it, using your own resources and resourcefulness. Or just follow the recipes below, all examples of speed soups I have made.
It’s all in the garnish
An extra tip would be to have an array of garnish options available. A garnish can really make a soup, both visually and in terms of flavour. My favourites are:
- Seaweed sprinkles – mineral-rich and salty – I use Sea Spice
- Chilli flakes – for extra warmth and vigour
- Grated lemon zest – so pretty, and, well, zesty
- Fresh herbs – a great way to add vitamin C and flavour
- Sauerkraut sprinkles – from Organergy
- Toasted seeds – for a tasty crunch
- Pesto – makes a flavoursome swirl
Leftovers Speed Soup
This is the quickest and easiest of them all – providing you have leftovers. You may need to think ahead and make a little extra.
Not all leftovers will work for this speed soup – omelette, for example, might be tricky. But any simple protein-and-veg meal will work, e.g. roast dinners, stir fries, curries and tray bakes. The instructions are simple:
- Blend leftovers with water or stock
- Add seasoning, herbs or spices, and/ora dash of yoghurt or coconut milk as appropriate
- Reheat and serve – with a garnish, of course
The trick is in getting the flavour right. Sometimes it’ll all just fall into place. Other times your speed soup will need some tweaking. But the more you do this, the better at it you’ll get.
Roasted Parsnip Speed Soup
This one takes a little forward planning, but is still super speedy. Roasting really brings out the flavour and sweetness of the parsnips, carrots and onions. It only takes a few minutes to prep them and get them in the oven – perhaps in a mid-morning or mid-afternoon break. Then a few more minutes to whizz up when it’s soup time.
2 red onions
2-4tsp dried ginger (depending on how spicy you like it)
2 cups unsweetened oatmilk
1-2 cups of stock or water
- Quickly slice the parsnips and carrots lengthwise, and quarter the onions while a baking tray is warming in the oven with 2tbsp coconut oil
- Add the veg to the baking tray, sprinkle with ginger and black pepper, stir so everything’s well coated, and bake for around 45 minutes. During this time, you can get on with something else
- Blend with half oat milk, half stock and seasoning – add more liquid if required
- Reheat when required and serve with a suitable garnish
Pea and Lettuce Speed Soup
This is not only super quick, it also takes care of any lettuce that needs using up. Whether it’s too cold for lots of salads, or you’re after a light summer supper. And there are usually some peas somewhere in the back of the freezer, so you may not have to think about getting the ingredients in for this.
1 head of lettuce
2 handfuls garden peas – add, plus any extra water needed
2 scoops of pea protein powder
1 extra low salt organic stock cube
Freshly grated nutmeg and seasoning to taste
- Finely chop the leek and simmer in a little coconut oil till soft
- Chop and add the lettuce
- Add the peas, plus enough water to cover
- Stir in the pea protein powder (optional), nutmeg, seasoning and stock cube
- When hot, blend and serve – with optional garnish (lemon zest is nice on this one)
Blend – serves 4
More soup recipes
Here are some further soup recipes you might like, some speedy, some less so, but all tried and tested:
There are also some in the recipe section of my book Nutrition Brought to Life