May 5, 2017

The weather is getting colder, and what better way to warm yourself up than eating a piping hot bowl of soup? Nutritionist Bridie Kersten* shares her favourite recipes with us.  



Breakfast of champions soup 
1 tbsp olive oil
1 onion, chopped
2 cloves garlic, crushed
2 spring onions, sliced
2 large zucchini, cubed
2 bok choy, sliced
2 litres vegetable stock
4 cups spinach, sliced
2 tbs chopped parsley
2 cups shredded cooked chicken


Sauté the onion in a little olive oil until soft. Add the garlic and spring onions. Sauté until brown. Add the zucchini and the white part of the bok choy and cook, stirring. Cover with the stock and bring to a boil. Stir through the greens and the parsley to wilt. Stir through the chicken to heat through. Freeze until required in divided portions if possible. 

Optional: adding 1 sweet potato (peeled and cubed) or ½ cup brown rice as you sauté the onions increases the energy and fibre content of this soup. Note that extra cooking times apply.

Carrot soup

2 tbsp olive oil
3 medium onions, chopped
4 tsp ginger, chopped
2 cloves garlic, crushed
2 kg carrots, peeled and cut into chunks
½ cauliflower, cut into chunks
2 litres vegetable stock


Sauté onions in the olive oil until clear and soft. Add the ginger and the garlic and cook until just brown. Add the vegetables and toss through for 2–3 minutes to coat. Cover with the stock and bring to the boil. Simmer for 1½ hours or until the carrots are soft. Use a blender or stick mixer to blend the soup until smooth. Will keep in the fridge in a sealed container for 4–5 days. Also suitable for freezing.

Chilli non carne soup

1 tbsp olive oil
2 onions, chopped
4 cloves garlic, crushed
2 zucchini, cubed
2 carrots, cubed
4 tomatoes, chopped or 1 x 400 g can crushed tomatoes
2 tsp cumin
2 tsp coriander powder
2 tsp turmeric
chilli to taste (1 red chilli makes a hot soup)
2 litres vegetable stock
2 x 400 g can kidney beans


Sauté the onions in a little olive oil until soft. Add the garlic, zucchini and carrots and cook, stirring for 4–5 minutes. Add the tomato, spices and chilli. Stir through the vegetables. Cover with the stock and bring to a gentle simmer. Simmer until the vegetables are cooked through. Add the kidney beans and cook a further 4–5 minutes until heated through. 



*Bridie Kersten is a registered nutritionist with an interest in holistic and alternative health who blogs at


Tags: Salvation Army Australia

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