Activ8 Super Soup Recipes

Lentil Soup

Ingredients

  • 100ml of vegetable stock
  • 150g mushrooms, chopped
  • 30g garlic, finely chopped
  • 200g onion, diced
  • 50g celery stick, diced
  • 30g lentils
  • 120g carrot, diced
  • 150g potato, diced
  • 100g zucchini, diced
  • 30g leek, finely sliced

Method

  1. Cook onion, garlic, leek and celery in pot until soft
  2. Add rinsed lentils with stock, cook for 10 minutes
  3. Add carrot and potato, simmer for another 10 minutes
  4. Add mushrooms and zucchini, cook for 5 minutes or until all soft
  5. Serve with cracked pepper and a small piece of good sourdough or rye
Macronutrients
CaloriesProteinCarbohydrateFat
982cal51g172g10g

Pumpkin Soup

Ingredients

  • 500ml vegetable stock
  • 20g garlic, finely chopped
  • 100g chickpeas, rinsed
  • 150g onion, diced
  • 200g sweet potato, cubed
  • 100g carrot diced
  • 60g leek, finely chopped
  • 80g Japanese pumpkin, cubed
  • 60ml white wine
  • 80g full cream milk
  • 30g goat’s cheese

Method

  1. Saute onion, garlic and leek in a large pot
  2. Add pumpkin, sweet potato, stock and wine, cook until soft
  3. Add chickpeas and simmer for further 5-10min
  4. Using a stick blender begin blending and add a little milk to get the right consistency
  5. Serve with small chunks of chevre and a small piece of good sourdough or rye
Macronutrients
CaloriesProteinCarbohydrateFat
925cal38g146g21g

Pumpkin & Lentil Soup

Ingredients

  • 500g onions
  • 1000ml vegetable stock
  • 250g red lentils
  • 250g sweet potato
  • 100g butternut pumpkin
  • 10g oil
  • 1 clove garlic
  • 10g ginger
  • 5g curry powder
  • For more spice add a tablespoon of red or yellow curry paste or a teaspoon of ground cumin
  • Salt and pepper

Method

  1. Chop onion, pumpkin and sweet potato
  2. Heat oil in a large saucepan and add onion, garlic and ginger and cook until soft
  3. Add in spices and cook for 2 minutes
  4. Add the pumpkin, potato and lentils and stir to coat. Top up pot with stock. If they are not covered with liquid, add some extra hot water. Bring to the boil and then reduce to a simmer for 30 minutes
  5. Either use a stick blender or a blender to process

This is great to freeze in portions to take to work or for when you get home late and need an easy nutritious meal.

Macronutrients
CaloriesProteinCarbohydrateFat
1036cal38g176g20g

Miso Bowl with Steamed Dumplings

Ingredients

Soup

  • 50g miso paste
  • 50g broccoli
  • 50g carrots
  • 50g onion
  • 50g cauliflower
  • 50g zucchini
  • 100g chicken stock
  • 50ml soy sauce
  • 30g lime zest

Dumplings

  • 30g dumpling wrappers
  • Chicken filling: 100g chicken breast (measured before cooking)
  • Mushroom filling: 50g mushrooms, finely sliced and sautéed

Method

  1. Assemble your fresh veggies in the bottom of a noodle bowl
  2. Assemble your dumplings and seal the edges with water or egg wash, steam for about 3 mins
  3. Meanwhile, mix 3 to 4 tablespoons of the miso with water or stock
  4. Stir to mix and heat until it is giving off steam but not boiling or even bubbling
  5. Add the dumplings to reheat and test they are soft
  6. Season your miso with soy sauce and lime zest
  7. Add the liquid and dumplings to the veg bowl and enjoy
  8. Serve with optional fresh chilli finely sliced, slices of fresh peeled raw ginger and turmeric
 Macronutrients
CaloriesProteinCarbohydrateFat
Without
dumplings
286cal15g43g6g
With
chicken filling
+186cal+26g+16g+2g
With
mushroom filling
+101cal+5g+18g+1g