Anyone for soup?

This week I am going to start with a confession – I love soup!

Soup is my go-to food when I don’t know what else to eat. It reminds me of my childhood when my mum in winter use to make big potfuls of soup especially pea and ham. Its a quick, easy, healthy meal. And when you start looking into the world of soups the possibilities are endless. From all of the world each cuisine has soup on its menu.


Soup is all great for your gut health. If you can make your own bone broth then you will have a very happy gut. Sarah Wilson gives bone broth tips here –

This week on the menu there is a roasted tomato, pumpkin, red lentil and thai white lipstick soup.

I will also look at what is in a can of soup and hopefully inspire you to make your own.

Roasted tomato

  • 5 large fresh tomatoes cut into quarters
  • 3 cloves garlic, peeled
  • 1 onions cut into quarters
  • some extra-virgin olive oil
  • Salt and freshly ground black pepper
  • 3 cups vegetable stock
  • Handful of chopped fresh basil for garnish (optional)



  • Place tomatoes, onions, and garlic on an oven tray and cook on 180 degrees for around 30 minutes.
  • Remove roasted tomatoes, garlic, and onion from the oven and transfer along with any roasting juices into a large stock pot. Add the vegetable stock.  Bring it to the  boil, reduce heat and simmer for 20 minutes or until liquid has reduced by a third.
  • Puree the soup until smooth.
  • Season to taste with salt and freshly ground black pepper.
  • Garnish in bowl with chopped fresh basil or parsley.


Pumpkin soup

  • Fresh pumpkin cut into cubes – I used half a butternut pumpkin
  • 2 cloves garlic, peeled
  • 1 onions cut into quarters
  • 2 small potatoes, peeled and chopped
  • Salt and freshly ground black pepper
  • Vegetable stock
  • Handful of chopped fresh parsley



  • Place pumpkin, potatoes, onions and garlic and stock into a saucepan and cook until tender.
  • When tender blend until smooth
  • Season to taste with salt and freshly ground black pepper.
  • Garnish in bowl with chopped fresh parsley.


Red lentil 


  • 500g red lentils
  • 1.5 litres of chicken stock
  • 1 fresh tomato cut up
  • 1 large onion
  • 2 garlic cloves
  • cumin for seasoning
  • salt and pepper for seasoning



  • Wash lentils until water runs clear
  • Place lentils, onion and tomato in a saucepan
  • Add stock and cook until lentils are soft
  • Puree
  • Add salt, pepper and cumin to season
  • Serve with a small amount of fresh parsley on top


Thai “White Lipstick” – Tom Kha Gai

(recipe from Pum’s Lazy Cuisine )

  • 100ml Coconut milk
  •  1 Handful of Chicken thinly sliced
  •  170ml Water
  • 4-5 slices of Galangal
  • 1/2 stalk lemongrass
  • 2 kaffir lime leaves
  • 1 Thai shallot
  • 2 small red chilies (optional)
  • 2 tablespoons fish sauce
  • 1/2 tablespoon rice malt syrup
  • 1 tablespoon lime juice


  • In a saucepan add the coconut milk and bring to half boil then add in the chicken and stir until the meat is half cooked
  • Add the fish sauce, sugar, and lime juice.
  • Mix well
  • Add in all the herbs and wait until it boils.

If you like a creamer soup then add more coconut milk and less water


Canned Soup Anyone?

Now that I have made you all hungry I want to look at why you should reach for your knife and chopping board instead of the can opener. In my research I came across this article entitled “The dangers of eating canned soup” I thought I would share a few highlights from this article that really shocked me. I do realise that it is not Australian based but it did make me wonder what is  hiding in our cans of soup.


  • Most soups come in cans, and most cans contain BPA.
  • MSG is often used to flavor canned soups – while a brand may not be directly putting MSG inside your soup, MSG can be found in other ingredients and can hide under names.
  • Many soups are high in sodium, with upwards of 400mg in a can.
  • Canned soup likely contains GMO’s

You can read the whole article in full at –

So What Is The Best Choice?

Make Your Own Soup!