The key to creating healthy and nutritious soups is obviously to remove the ‘baddies’ so commonly used as the base for traditional soups – these include cream, butter, salt and gluten.

In their place strong flavours need to be added as many vegetable based soups can taste quite bland. Ideas to experiment with are fresh herbs, garlic, ginger, onion, mixed spices – cumin, cumin seeds, caraway seeds, fennel seeds, paprika, curry powder, jalapenos, chilli, olives, fresh nuts.

The trick is to cook these added flavours first in a very small amount of extra virgin cold pressed olive oil. This should take about 5 minutes on a medium flame.

Next add your choice of vegetables, beans, fruit etc… and then add water to fully cover the vegetables in the pan. Simmer this on a medium heat for approximately 1 ½ – 2 hours. This will ensure that all the flavours have infused through the vegetables. Let the soup mixture cool a bit and then simply puree it in a blender. Most soups can be then served hot or cold and you can use chopped herbs, seeds or nuts to garnish.

For a creamier tasting soup you can replace cream or milk with coconut milk (ideally low fat) – this will add a distinctly authentic thai twist to any combination of tastes. However, be aware that this will increase the fat content somewhat, dependent on the amount added.

Serves 2

10 ripe tomatoes
2 garlic cloves
1/2 large cucumber, peeled
1 small green pepper
1 cup of olive oil
4 tbsp of tamari
5 tbsp of red wine vinegar
a few shakes of tabasco

Method:

Roughly chop the tomatoes, cucumbers and peppers. Put the tomatoes in a bowl and pour over the tamari, allow them to sit for 10 minutes so that the juices bleed.

Blend the tomatoes, cucumbers, garlic, green pepper, and tobasco in a blender until smooth (about 4 minutes). Add the olive oil to the mix and, once thoroughly blended, add the vinegar taking care not to let it separate. Blend gently to ensure everything is combined.

Refrigerate the the gazpacho for at least an hour before serving so that it is nice and cold. You can serve the soup with a garnish which can be sprinkled on top, stirred into the soup or placed on the side. Finely chopped: boiled eggs, cucumber, spring onions, green pepper or peeled tomato.