Certified by NASAA Australia's leading Organic Retail Certification

soup of the month

September 2005 - Pumpkin Soup

25g butter
1 medium onion, finely chopped
200g potatoes, peeled & chopped
900g pumpkin, diced
250g carrots, diced
1.2 litres veg stock
150ml milk
Demerara sugar to taste
Finely grated nutmeg to taste
Salt & freshly ground black pepper

Melt the butter and cook the onion gently for 5 minutes in a covered saucepan without colouring. Add the potato, 700g of pumkin, the carrots and the vegetable stock. Cover, bring to the boil and simmer gently for about 20 minutes until the vegetable are tender. Cool a little then puree in a liquidiser. Return to a clean saucepan and stir in the milk.Meanwhile, add the remaining pumpkin to a saucepan of boiling salted water and cook for 2 minutes. Drain and add to the pureed soup. Add the sugar, nutmeg and seasoning to taste. Reheat gently.

Serves 6

August 2005 - Moroccan Chickpea & Spinach Soup

2 tblsp extra virgin olive oil
3 medium onions, finely chopped
2 garlic cloves, crushed
1 1/2 tsp chilli powder, or to taste
2 tablespoons tomato puree
150g (5oz) dried apricots, chopped
finely grated rind of 1/2 lemon
4 tsp lemon juice
1.5 litres (2 1/2 pints) vegetable stock
250g (9oz) chickpeas
200g (7oz) fresh spinach shredded
salt and freshly ground black pepper

To garnish:
150ml (1/4 pint) natural yogurt

Heat oil and cook onions gently for 5 minutes in a covered saucepan, without colouring. Add the garlic and spices and cook for 3 minutes. Add the apricots, lemon rind and juice, stock and chickpeas. Cover and simmer for about 20 minutes, until the chickpeas are tender. Cool a little then puree in a liquidiser. Return to a clean saucepan. Stir in the spinach, cover pan and simmer for a further 5 minutes until the spinach has wilted. Season to taste and serve garnished with a swirl of yogurt.

Serves 6

16th July 2005 - Soupe à l'oignon

4 large onions
30 grams / 1 oz of butter (or oil)
2 cloves of garlic
11/2 tablespoons of flour
4 to 5 cups of Vegetable stock (or Chicken or Beef)
Salt and pepper

In a medium saucepan heat the stock through and keep warm. Peel and chop the onions into thin wedges (lyonnaise) and crush the garlic. In a large saucepan melt the butter, add the onions and sauté for 10 to 12 minutes until well browned all over but not burnt. Stir through the flour and sweat for 1 to 2 minutes. Add the warm stock a little at a time. The soup will thicken as you add the stock. Simmer for 10 to 15 minutes and season to taste. Ladle into warmed soup bowls and garnish with a slice of country bread and some grated Gruyére.
Bon Appétit!

Serves 4

July 2005 - Puy Lentil with Thyme Soup

25g butter
1 medium onion, finely chopped
1 garlic clove, crushed
175g carrots, chopped
90g potatoes, peeled and chopped
110g red lentils, washed
60g Puy lentils, washed
900ml (1 1/2 pints)vegetable stock
2 teaspoons chopped fresh thyme
salt and freshly ground black pepper

1. Melt half the butter and cook three-quarters of the onion and the garlic gently until soft in a covered saucepan, without colouring.
2. Add the carrots, half the potatoes, the red lentils, vegetable stock and thyme. Cover bring to the boil and simmer for 15 minutes until the vegetables are tender.
3. Cool a little, then puree in a liquidiser.
4. Melt the remaining butter and cook the remaining onion and potatoes gently for 3 minutes, stirring occasionally to prevent the potatoes from sticking to the base of the pan.
5. Add to the pureed soup along with the Puy lentils. Cover and simmer gently for 20 minutes.

Taste for seasoning.

Preparation and cooking time: 50 minutes
Serves 6

For a more substantial and gourmet soup....
Roast 25g each of aubergine, courgette, red pepper and yellow pepper and garnish.

June 2005 - Veg & Lentil Soup
3 large onions, chopped
2 red capsicums, chopped
2 potatoes, chopped
2 carrots, chopped
2 stalks celery, chopped
1 sweet potato, chopped
1.5 litre water or stock
400g tinned tomato
100g red split lentils
2 tbsp oil

1. Fry onion with oil in large saucepan.
2. Add capsicum, celery and 2 cups of water, sauté for 10 min. Season with salt and pepper.
3. Wash and drain lentils, add to pan.
4. Add rest of vegetables, water and tinned tomatoes. Simmer for 20 min.
5. Add more water as required.

Sprinkle with parmesan cheese and serve with crusty Italian style bread.

Serves 6

send us your suggestions

If you have a favourite soup recipe using organic products available at Manly West Organic Market and would like to share it with us please email and we can feature it on our website and share it with our customers too.
e enquiry@beorganic.com.au


soup index

Moroccan Chickpea & Spinach
Soupe à l'oignon
Puy Lentil with Thyme
Veg & Lentil