The weather is getting colder and for me that generally means one thing… its soup season!!!
I LOVE soups and my winters are always filled with yummy nutritious, tummy warming bowls.
This recipe was inspired by a craving for a hearty bowl of turmeric cauliflower, but with a twist! There is plenty to rave about in this recipe with heaps of vegetables, a great source of protein and also a source of fats!
I hope you like this one as much I do and if you make it for yourself at home, be sure to upload a photo and share it with me through my instagram at @stephsanzaro ❤
Coconut Chickpea Curry Soup:
Every vegetable stock is different, so before you add salt… make sure you taste the soup as it might be salty enough already. You might also want to double the amount of cumin if you want a stronger flavour in the soup.
1 Brown Onion diced 1 tbs of Minced Garlic 1 tbsp Coconut Oil (15ml) 3 medium Carrots diced 1 Zucchini diced 1 Cauliflower crumbled 1/2 bunch of Celery diced 2 cups of sliced Kale (spine removed first) 4 Bay Leaves 2L of Vegetable Stock (follow instructions on packet) 2 tsp of Curry Powder 2 tsp of ground Coriander 2 tsp of ground Cumin 2 tsp of Turmeric 1/2 cup of Coconut Milk 2 tins of Organic Chickpeas Pink Salt Pepper
Begin by first chopping and dicing all the vegetables.
In a soup pot or very large pan, heat the coconut oil on medium heat and sauté the onion and the garlic until softened. Turn the heat to low.
Next add in the carrot, bay leaves and the celery and stir. Cover and cook for 5 minutes stirring occasionally.
Add in all of the spices and stir, cooking for 1 minute.
Next add in the zucchini and the cauliflower, followed by the stock. You may need to add more water and stock to cover the vegetables.
Bring to a simmer and cook for 20 minutes, cover the pot 3/4 of the way closed.
After the 20 minutes is up, add in the kale, chickpeas and the coconut milk.
A quick and easy meal packed with plant based protein!
I never thought I would get addicted to this, but I totally have!
I have been making this meal every single week as meal prep. It serves 6 small serves or 4 larger serves which is plenty to get you through lunches for the week 🙂
My greatest TIP is to not cook the zucchini noodles!!! I repeat DO NOT COOK ZUCCHINI!
When you go to grab a serve from the fridge, place it in the microwave for 2-3 minutes and that will cook it perfectly for you!
To add in some healthy fats to this recipe I made a quick ‘parmesan’ which gives you your fats for this meal!
What you will need:
A fry pan, wooden spoon, zucchini spiraler, chopping essentials.
1 tin of Organic Brown Lentils
1 tin of Organic Diced Tomatoes
1 Brown Onion finely diced
1 tsp of Garlic minced
4 tbs of Tomato Paste
2 Tomatoes diced
2 Carrots grated
1 cup of Mushrooms
2 cups of Spinach roughly chopped
1 tsp of dried Basil
1 tsp of dried Oregano
1 tsp of dried Thyme
3 large Zucchinis (1kg)
Heat 1 tsp of the olive oil in a pan on medium heat. Add in the garlic and the onion and sauté until soft.
Add in the grated carrot and mushrooms, stirring well. Cook for 5 minutes or until soft.
Add in the tin of lentils, tomato paste, tin of tomatoes and the fresh tomatoes. Stir.
Next add all of the dried herbs and stir and cover.
Let the bolognese simmer on a low heat so it begins to reduce and it begins to thicken. Stir frequently.
Whilst the bolognese is cooking, spiralise the zucchinis into ‘pasta’.
After 15-20 minutes the bolognese will be reduced. Add in the chopped spinach and stir.
Remove from the heat and season with salt and pepper.
Serves 6 smaller meals
Macadamia Hemp ‘Parmesan’
3 tbs of Hemp seeds
3 tbs of Nutritional Yeast
4 Macadamias grated
Grate the macadamias on the smallest grating setting, to look like parmesan.
Add the hemp seeds and nutritional yeast together in a bowl and then add the macadamias, stir.
Serve on top of lentil bolognese.
The nutritional yeast is what gives it that ‘cheesey’ flavour 🙂
A warm and hearty meal to please your friends or to feed your meal prep!
Happy new year guys!!!
I hope that the new year period was kind to you all and that you made some super realistic New Years resolutions like we talked about in my last blog!
Everyone knows that a new year is a brand new opportunity to start fresh and to get on track with starting the year off on a positive note!
That means getting yourself into some good habits to see you throughout the year. And one in particular that is super important is MEAL PREP!
Meal prep for me just means pretending like I’m cooking for 5 other people… I generally always buy a heap of groceries with planned meals in mind, that will feed me for a few days. I don’t see the point in cooking a meal that will only last me one night!
So this next dish I’m about to give you guys, I have been making for nearly two years now. It’s one of the favourites in my memory bank… I have cooked it for more people that I can count and it is always a crowd pleaser 🙂
It is also wonderful for meal prep because it can serve anywhere between 4 and 6 people!
This meal is packed with plant based protein and healthy carbs and will leave you feeling super satisfied. I hope you all like it!!!!
Pumpkin and Chickpea Smash:
You will need a very large pan or pot for this recipe as it feeds a lot of people.
1/4 (800g) Kent Pumpkin Cubed
Medium Sweet Potato Cubed (650g)
4 Large Carrots cut into 1 cm pieces (350g)
2 Punnets of Cherry Tomatoes Halved (500g)
2 cups of Baby Spinach Leaves Rougly Chopped
1 tsp of Turmeric
2 tbs of Chicken Stock (faux aka vegan)
2 cups of Boiling Water
2 tsp Dried Rosemary
2 Tins of Organic Chickpeas
1 tsp Pink Himalayan Salt
1 tsp Black Pepper
1 tbs Olive Oil
(Optional 1 brown onion diced)
Start by cubing all of the vegetables.
Heat 1 tbs of Olive Oil in a deep pan on medium heat. Add the garlic and stir.
Add the carrots, turmeric and the rosemary and cook for 5 minutes with the lid on.
Prepare the stock with the boiling water and add to pan.
Add the Sweet potato and the pumpkin and cover. Let it cook, stirring occasionally until the vegetables are starting to soften.
Remove lid and simmer the dish so that the liquid evaporates.
Add the chickpeas and stir.
Add in the cherry tomatoes and stir.
Add in the spinach and stir.
Cook until the vegetables are all soft and mushy.
Season to taste with salt and pepper.
This dish can be served by itself, as a big hearty bowl or served with steamed broccolini and some quinoa.
Serves 4-6 people.
There you have it guys, one of my favourite prep meals to make!