wellbeing-brand-logo

Inspired living

Veggie Soup in a Jar with Flavour Hits Recipe


Veggie Soup In A Jar With Flavour Hits

Image: Lee Holmes

The trick with this soup is to mix it with different flavour hits to create new flavours every day. You can change the grated veggies and greens you use in this base recipe according to seasonal availability. You can create your own army of jar soups in advance and stash them in the fridge for up to one week. You’ll need a mason jar or other heatproof jar with a lid that holds approximately 440mL.

Serves: 1

GF, VG

Ingredients

Method

  • Base
  • 1 small zucchini, spiralised or cut into thin strips using a peeler
  • ¼ cup shredded ½ large carrot, spiralised or grated
  • ½ red capsicum, chopped into wedges cabbage
  • 1 spring onion, sliced
  • 6 snow peas, roughly chopped
  • 1 cup baby English spinach leaves
  • 1 lemon or lime wedge

  • Tpo serve
  • Boiling filtered water, to fill
  • 1 tbsp wheat-free tamari
  • 1 tbsp apple-cider vinegar
  • 1 heaped tbsp of chosen flavour hit (recipes below)
  1. Add all the base ingredients to the mason jar and take it to work with you.
  2. When lunchtime rolls around, unscrew the lid and add boiling filtered water until three-quarters full. Add the tamari and apple cider vinegar, leave to gently heat through and soften the vegetables for 10 mins, then stir gently and eat.
  3. Tip: Pre-made flavour hits with developed layers of flavour will boost the taste of low-calorie fasting dishes and make them more satisfying. They also have added health benefits, not only adding nutrients to the meal but also improving nutrient absorption. Make yours according to the following recipes (each serves 4) and add to your soup base for a delicious meal.

Veggie Soup Flavour Hits

Veggie Soup Flavour Hits

Thai flavour hit

Ingredients

Method

  • 1 thumb-sized piece fresh ginger, peeled
  • 1 small red chilli, seeds removed (optional)
  • 1 tsp sesame oil
  • 2 kaffir lime leaves
  • 1 small bunch fresh coriander, roots and stems included
  • ¼ cup cashews
  1. Pulse all the ingredients together in food processor and blitz until they form a paste. Keep in a small airtight container in the fridge for use in veggie flask soups or as a flavour hit in curries and other dishes.
  2. Note: For an added Asian-inspired twist, add a handful of trimmed bean sprouts to the veggie soup recipe when using this flavour hit.

Herby flavour hit

Ingredients

Method

  • Zest & juice 1 lemon
  • Small handful parsley leaves
  • Small handful basil leaves
  • Small handful coriander leaves
  • 4 thyme sprigs, leaves picked
  • 2 tsp extra-virgin olive oil
  1. Pulse all the ingredients together in a food processor until the herbs are finely chopped. Keep in a small airtight container in the fridge for use in soups and stews or to spoon over meats or fish.

Tikka flavour hit

Ingredients

Method

  • 1 finger-sized piece turmeric, peeled
  • 1 thumb-sized piece ginger, peeled
  • 2 cloves garlic
  • 1 tsp cumin seeds
  • ½ tsp chilli flakes (optional)
  • 1 small bunch coriander, stems & roots included
  • Juice 1 lemon
  • 1 tbsp tomato paste
  • ¼ cup almonds
  • 1 tbsp coconut oil
  1. Place all ingredients into a food processor and blitz until it becomes a pesto consistency. Keep in the fridge. Can be used to make several veggie flask soups or as a flavour bomb in curries and other dishes.



 

Lee Holmes

Lee Holmes is a nutritionist, yoga and meditation teacher, wholefoods chef, Lifestyle Food Channel’s Healthy Eating Expert, blogger and author of the best-selling books Supercharged Food: Eat Your Way to Health, Supercharged Food: Eat Yourself Beautiful, Eat Clean, Green and Vegetarian, Heal your Gut, Eat Right for Your Shape and Supercharged Food for Kids.

Lee’s food philosophy is all about S.O.L.E. food: sustainable, organic, local and ethical. Her main goal is to alter the perception that cooking fresh, wholesome, nutrient-rich meals is difficult, complicated and time-consuming. From posting recipes, her passion to share her autoimmune disease story and help others has snowballed and the blog has recently taken home the overall prize at the Bupa Health Influencer Awards as well as the best blog in the Healthy Eating category. She also runs a four-week online Heal Your Gut program.