Yoga magazine

Vegetarian soup recipes

Courgette, tomatoes and Pesto Soup
Mushroom and cider soup
Spicy squash (pumpkin) soup
Potatoes and leek soup
Beetroot and coconut soup
Nettle soup

Courgette, tomatoes and Pesto Soup

Very easy to make and delicious. The key to success is to use the best pesto you can find.

Serves 4

2 medium courgettes (Zucchinis)
One ripe tomato, peeled (optional)
4 table spoons of pesto
1 pinch of thyme, fresh if possible (optional)

Dice the courgettes and the tomato and boil with the thyme in 2 cups of water until well cooked. Add the pesto, salt to taste and cook for a further 2 minutes. Blend into a smooth soup.

Mushroom and cider soup

Serves 4

1/2 lb (250g) mushrooms
1 large onion
2cloves garlic
2 tablespoon dry of fresh thyme
1 large potato
2 tablespoons ghee, butter or olive oil
1 pint cider
1 pint (1/2 litre) water or vegetable stock
Salt, and pepper to taste
2 teaspoons fresh cream
Chives or parsley to garnish (optional)

Wash or peel the potatoe and dice it. Peel and chop the onion. Crush the pepper. Chop the mushrooms roughly.
Fry the onion and the garlic in ghee, butter or sunflower oil on medium heat for 5 minutes, stirring constantly. Add the mushroom and sweat them (another 5 minutes,) then add the cider and the water or vegetable stock, the diced potato and the thyme, bring to the boil, add the salt, then lower the heat to a simmer, cover and cook for 20 minutes. Liquidize and serve immediately with fresh cream and chopped chive or parsley.

Potatoes and leek soup

Serves 4

4 large potatoes (about 1 lb)
1 large leek or 2 small ones
1 onion (optional)
2 tablespoons ghee, butter or sunflower oil
Salt, cumin, coriander and pepper to taste
Chives or parsley to garnish

Wash or peel the potatoes and dice them. Cut the leek and in 4 lengthwise and chop in small bits, wash thoroughly. Peel and chop the onion. Grind the spices if needed.
Fry the onion and the leek in ghee, butter or sunflower oil on medium heat for 5 minutes, stirring constantly, add the diced potatoes and keep stirring for another 3 minutes. Add 1 pint of water, bring to the boil, add the salt, then lower the heat to a simmer, cover and cook for 20 minutes. Liquidize and serve immediately with fresh cream and chopped chive or parsley.

Spicy squash (pumpkin) soup

Serves 4-6

1 squash (or pumkin)
1 onion
1 teaspoon turmeric powder
1 teaspoon coriander seeds
1 teaspoon Sheshuan pepper (reddish kind of pepper with a distinctive tang, available from Chinese stores)
1 cinnamon stick or 1 pinch of ground cinnamon
1 small pinch chilli powder (optional, omit for Pitta)
2 tablespoons ghee or sunflower oil

Peel the squash, spoon out the seeds and cut the flesh in small cubes. Peel and chop the onion
Heat up the ghee or oil in a heavy bottom pan the onion and the squash flesh. Stir fry for 5 minute on medium heat, stirring occasionally. Meanwhile, but all the spices in a mortar or a spice grinder and grind to a powder. Add the spices to the pan and continue stirring for a minute. Add water to cover and bring to the boil, then turn the heat down to low, cover and cook until the squash is soft (about 25 minutes). Blend into a smooth soup. Serve with fresh coriander

Beetroot and coconut soup

1 lb beetroot
1 tin coconut milk
1 large piece of ginger
1 onion (optional)
1 large carrot (optional)
2 tablespoon of your favourite frying oil
Juice of one lemon or lime
Salt and pepper to taste
Chive and fresh cream (optional, for serving)

Peel and dice the vegetables. Grate the ginger. Heat the frying oil in a pan and add the diced vegetable and the grated ginger. Stir fry on high heat for 5 mn, stirring constantly. Add the coconut milk and one pint of water. Bring to the boil and lower the heat to a simmer. Cook until the vegetables are quite tender, then blend to a smooth soup. Bring back to the boil, add salt and pepper to taste and just before serving add the lemon juice. Serve with chopped chives and a spoonful of fresh cream for a dramatic colour effect.

Nettle soup

Serves 4

2 large potatoes (about 1 lb)
1 large leek or onion
1 small bag of fresh nettles tops
2 tablespoons ghee, butter or sunflower oil
Salt, cumin, coriander and pepper to taste
Dillisk (dulce) to garnish (optional)

This is a delicious soup to make in the spring, when the nettles are young. Wear gloves and pick nettles (just the very top), preferably on sunny morning. Wash them and put aside. Wash or peel the potatoes and dice them. Chop the leek or onion in small bits Grind the spices if needed.
Fry the onion or the leek in ghee, butter or sunflower oil on medium heat for 5 minutes, stirring constantly, add the diced potatoes and keep stirring for another 3 minutes, then add the washed nettle tops. Add 1 liter of water or vegetable stock, bring to the boil, add the salt, then lower the heat to a simmer, cover and cook for 20 minutes. Liquidize and serve immediately with fresh cream and choped dillisk as a garnish.

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See also our article on Eating a yogic diet