soup is a comforting way to use seeds, either stirred through as a garnish or blitzed into the base for extra creaminess. here are three recipes to try, each finished with a spoonful of seeds on top.
butternut squash and pumpkin seed soup
- 1 butternut squash, peeled and cubed
- 1 onion, chopped
- 1 garlic clove, chopped
- 700ml vegetable stock
- 2 tbsp pumpkin seeds, lightly toasted
- 1 tbsp ground flaxseed
- gently fry the onion and garlic in a little oil until soft.
- add the squash and stock, then simmer for 20-25 minutes, until the squash is tender.
- blend until smooth, then season to taste.
- ladle into bowls and top with the toasted pumpkin seeds and ground flaxseed.
carrot and sesame soup
- 500g carrots, chopped
- 1 onion, chopped
- 1 tsp grated ginger
- 700ml vegetable stock
- 1 tbsp ground sesame seeds
- 1 tbsp sunflower seeds, lightly toasted
- fry the onion and ginger gently until softened.
- add the carrots and stock, then simmer for 20 minutes, until the carrots are soft.
- blend until smooth, then stir the ground sesame seeds through the soup.
- top with the toasted sunflower seeds before serving.
lentil and vegetable soup
a heartier soup for a filling lunch, using whichever ground seeds suit your current phase.
- 150g red lentils
- 1 onion, chopped
- 1 carrot, diced
- 1 celery stick, diced
- 800ml vegetable stock
- 2 tbsp ground seeds (flaxseed and pumpkin, or sesame and sunflower)
- fry the onion, carrot and celery gently for 5 minutes.
- add the lentils and stock, then simmer for 20-25 minutes, until the lentils are soft.
- stir through the ground seeds just before serving, so they keep their nutrients and texture.
stirring ground seeds in towards the end of cooking, rather than boiling them for a long time, helps preserve their texture. lentils and vegetables already provide fibre and plant protein, and the seeds add further fibre, minerals and healthy fats, making these soups a genuinely filling meal.