Tag Archive | soup

Creamy Curried Cauliflower and Kumera Soup


  •  1 onion, diced
  • 5 cloves of garlic, minced (OR 5 tsp of pre-crushed garlic)
  • 1 tsp minced ginger
  • 1 tsp of olive oil for frying (optional)
  • 1/2 tsp golden mustard seeds
  • 1/2 tsp curry powder (English style OR sub a 40ish/60ish mix of cumin and turmeric with a pinch of garam masala)
  • 3 cups diced orange sweet potato (golden kumera) – about one very large or two medium kumera
  • 2 cups chopped cauliflower, small florets – about half a medium cauliflower
  • 1/2 cup diced parsnip
  • 6 cups of veggie stock
  • 1 tin (400ml) coconut milk


  1. Heat the oil in a large saucepan. Add garlic and onion and fry until golden.
  2. Add ginger and mustard seeds and heat for a further minute until fragrant (you should be able to smell the sweet spiciness of the mustard seeds and the onion).
  3. Optional: microwave the sweet potato, cauliflower, and parsnip in a microwave safe bowl with 1/4 cup of water for 8 minutes. This will soften them and reduce cooking time. If you skip this step simmer for at least an hour in step 5.
  4. Add sweet potato, cauliflower, and parsnip to the saucepan. Mix the curry powder into a thin paste with a few teaspoons of stock then add this to the veggies. Stir to mix through and coat the veggies with the curry powder mix.
  5. Add the stock and bring to the boil. Lower heat and simmer for 35 minutes.
  6. After 35 minutes check to see if the sweet potato is soft and mushy if you press it against the side of the pot with a fork. If not simmer for a further 10 minutes and repeat until the kumera is crumbly and soft.
  7. Add coconut milk.
  8. Turn the heat off and let cool for 5 minutes. Blend the soup with an immersion blender or add to a standard blender in small batches.
  9. Turn the heat back on or reheat (if required) then serve.


Slow Cooked Bean Soup

Ultimate Bean Soup

This is a much more ‘homey’ soup than my green soup but it is still quite healthy. At least until I start turning it into other things that is!

I use McKenzies Italian Style Soup Mix however it can be sub’d with any mixture of 1 3rd beans, 1 3rd lentils and 1 3rd mixed split peas and barley.

Bean Soup


  • 1 375g pack McKenzies Italian Style Soup Mix (or 2 cups dried beans, lentils and split peas).
  • 1 tin chopped tomatoes (or 2 cups fresh diced tomatoes).
  • 4 tsps vegan chicken style stock powder or other stock concentrate equivalent to at least 1 litre of stock.
  • About 400g Mirepoix – usually this means equal parts diced celery, carrot and onion (I add leak if I make my own) which you can prep and freeze or it is sold as Ready to Cook Vegetable Mix at Woolworths in Australia and it is normally sold frozen or fresh anywhere that French cooking is common.
  • 3 to 6 cloves garlic OR 2 tsps of garlic paste OR all cloves from a whole roasted garlic (peeled).
  • 1 small cube of ginger minced OR 1 tsp of ginger paste.
  • Herbs and spices to taste – I usually use a tsp of dried mixed herbs, a big pinch of smoked paprika, a bay leaf, a sprig of fresh rosemary, a sprinkling of onion or garlic salt, lots of cracked pepper. If I have it fresh I will add diced sage or coriander (aka cilantro) but neither of these dry, and sometimes a pinch of dried marjoram too.
  • Water.


It is then as easy as adding everything to the slow cooker (aka crock-pot) and topping it up to the max line with water (I use the tin for the tomatoes to add it and it is normally around 3 to 4 tins of water) , stir well, cook for 6 to 8 hours. I often put this on before going to work.

Variant options for turning leftover soup into fritters or bean loaf can be found here.