In a large pot, saute the diced onion in safflower oil for five minutes to soften.

Add the squash pieces, apples, and ginger, and saute for another five minutes. Add the vegetable stock, apple juice, salt, white pepper and nutmeg and bring to a boil. Simmer for 15-20 minutes or until the squash is tender. Using a food processor puree the soup until smooth and creamy. Return to the pot and reheat over low heat and whisk in the soy milk and oat bran. Taste and adjust the seasoning. Garnish individual servings with either a few toasted pumpkin seeds or almonds.

Carrot-bean soup

Onion (diced) 2/3 cup

Carrot (grated) 1/2 cup

Celery (diced) 1/2 cup

Water 3 cups

White beans 100gm

Spinach 1 1/2 cups

Corn (fresh or frozen) 1/2 cup

Shell-shaped pasta 1/3 cup

A pinch of turmeric

Miso 1 tsp

Salt and freshly ground black pepper, to taste

Saute the vegetables in 1-2 tbsp of water for three minutes to soften. Meanwhile, put the beans and 1 cup water in a food processor or blender, and process until smooth and creamy. Wash and roughly chop the spinach. Add the pureed mixture, the remaining approximately 2 cups water, spinach, corn, pasta and turmeric. Stir well, bring the soup to a boil. Reduce the heat and simmer for 8-10 minutes or until the vegetables and pasta are tender. Add the miso during the last two minutes of simmering. Taste and season with salt and freshly ground pepper, as required.

Ingredients

Onion (diced) 1 cup

Olive oil 1 tbsp

Celery (diced) 1/2 cup

Green onion (sliced) 1/2 cup

Red pepper 2

Zucchini (diced) 1/2 cup

Squash (cut into cubes) 3 cups

Potatoes (cubes) 1 1/2 cups

Garlic (minced) 1 tbsp

Ginger ( minced) 1 1/2 tsp

Salt 3/4 tsp

Dried basil 1/2 tsp

Dried oregano 1/4 tsp

Dried thyme 1/2 tsp

Chili powder 1/4 tsp

Freshly ground black

pepper 1/4 tsp

Water or vegetable stock 3 cups

Corn 1/2 cup

Freshly chopped

coriander 2 tbsp

Cornstarch 2 tbsp

Cold water 1/3 cup

Cooked red beans 1 cup

In a medium pot, saute the onion in the olive oil for 2 minutes. Deseed the red pepper and squash. Add celery, green onion, red pepper, and zucchini, and saute for another five minutes to soften the vegetables. Add the squash, red skin potatoes, garlic, ginger, salt, basil, oregano, thyme, ground red chili powder, and black pepper, stir well to combine, and saute the mixture for an additional three minutes. Add the water, corn, and parsley, and bring the mixture to a boil. Cover, reduce the heat to low, and simmer for 30 minutes or until the vegetables are soft. In a small bowl, place the cornstarch, pour the cold water over the top, and stir until smooth. Add the cornstarch mixture to the simmering soup, stir well, and continue to cook the soup over low heat until thickened. Add the red beans and stir well to combine. Taste and adjust seasoning.

Onions 100 gm

Turnip 100 gm

Beetroot 225 gm

Butter or oil 25 gm

Salt to taste

Stock 600 ml

Milk 150 ml

Fresh ground black pepper to taste

Cook the onions, beetroot and turnip slowly in the butter or oil for 10 minutes. Add the salt, pepper and stock. Bring to the boil and simmer gently for 40 minutes. Allow to cool slightly and then liquidise.

Bring to a boil again and stir in the milk before serving. Garnish with grated carrot and serve.

Onion 1

Cauliflower ½

Chicken stock 300 ml

Cornflour 1 tsp

Milk 300 ml

Cheese 100 gm

Thyme a pinch

Salt to taste

Fresh ground pepper a pinch

Cook the onion and cauliflower in the stock until soft, together with thyme, salt and fresh ground pepper. Puree in a food processor. Add a little cold milk to the cornflour and mix into the paste, then add the rest of the milk. Stir this into the vegetables. Stir in the grated cheese heating the soup until hot enough to serve but do not boil. Serve with soup sticks or thin slices of toasted bread.