Soups &
Vegetable broths
You can prepare a base soup quickly and easily in no time at all. Base soup because all vegetables and herbs are "alkaline". With the basic recipe approx. 250-300g freshly cut root vegetables with 1 litre of liquid cooked for approx. 10 minutes you get a creamy soup. For water-rich vegetables, such as pumpkin and courgettes, you need up to twice the amount. You can control the desired consistency of the soup by mixing it in a glass or pureeing it with a blender jar, by adding or removing more or less liquid.
Pumpkin soup with ginger
Ingredients (4 servings)
500 g Pumpkin
50 g Young-onions or leek
1 Liter Vegetable stock
each 2 tbsp Butter and cream
each 1 tbsp Pumpkin seed oil and chopped pumpkin seeds
1 tsp finely chopped ginger
sea salt, white pepper, nutmeg, ground caraway
Preparation (15 minutes)
Onion small, pumpkin vegetables in large cubes cut. Sweat onion in a saucepan with butter, add pumpkin and ginger, sweat briefly and fill up with vegetable stock. Add salt and cook for about 5 minutes until soft.
Then puree in a mixing glass with cream and spices and season to taste. If too thick, dilute a little. Arrange in a plate and garnish with sour cream, pumpkin seed oil and pumpkin seeds.
Always look for fresh, well-chilled pumpkin pieces when shopping. Muscat pumpkin or Hokkaido, which you can even use with the skin, tastes best.
Nutritional information (1 serving)
KCAL CARB PROT FAT
75 7,0 1,3 4,5
Food compatibility
L
Lactose-free butter and cream
F
Possibly leave the onion out.
G
Gluten-free
H
Possibly without pumpkin seeds
TOMATO SOUP
Ingredients (4 servings)
1 Onion
4 cloves of garlic
800 g well ripe tomatoes (remove peel if necessary)
200 ml Vegetable stock
each 1 tbsp Olive oil or butter and tomato paste
2 tbsp fresh basil strips
1 tsp Honey
sea salt, white pepper
1 shot balsamico
Preparation (15 minutes)
Brown the chopped onion and garlic in a casserole with olive oil. Remove the stalk from the tomatoes, dice the tomatoes and add the tomato paste, salt and pepper. Bring to the boil once, remove from heat and let simmer covered for 5 minutes.
Add basil, honey and vinegar. If necessary, mix with a hand blender, adding enough vegetable stock to make the tomato soup creamy. Arrange and garnish.
Nutritional information (1 serving)
KCAL CARB PROT FAT
60 8,4 2,3 1,7
Food compatibility
L
Lactose-free
F
Honey, Balsamico and possibly onion omit
G
Gluten-free
H
Not suitable because of tomatoes
Red beet soup
Ingredients (4 servings)
200 g peeled potatoes (floury variety)
100 g Red beet precooked and peeled
50 g Cut spring onions
1 Liter vegetable stock
2 tbsp whipped cream
each 1 tbsp Olive oil, balsamic vinegar, horseradish
1 tsp ground caraway
sea salt, pepper
Preparation (20 minutes)
Brown spring onions with potato cubes in olive oil, fill up with vegetable stock, salt, cook until soft and puree.
Coarsely chop the cooked beetroot, add it and mix the soup with caraway, horseradish, cream, balsamic vinegar, salt and pepper and season to taste. Garnish with a dash of sour cream and ground cumin.
It is essential to cook the beetroot with the skins extra soft to preserve the colour. Do not cover the soup, otherwise it will lose its colour.
Nutritional information (1 serving)
KCAL CARB PROT FAT
85 9,9 1,8 2,8
Food compatibility
L
Lactose-free cream
F
Without balsamic vinegar and possibly onion
G
No balsamic vinegar possibly cider vinegar
H
Histamine-free
APPLE CtbspERY SOUP
Ingredients (4 servings)
300 g Apples
100 g Celery tuber
20 g Butter
each 500 ml Vegetable stock and milk
20 ml Wine
½ tsp fresh ginger
sea salt, white pepper, lemon balm
Preparation (15 minutes)
Cut the onion into small pieces and sauté in butter. Peel apple, ginger and celery, dice, add and fill with broth and milk.
Cook for about 10 minutes until soft and puree with a pinch of salt, pepper, cream, wine and lemon balm. Serve and garnish with lemon balm and small apple slices.
With 2 tablespoons of good curry powder you have another variant. You can also use apple juice instead of broth.
Nutritional information (1 serving)
KCAL CARB PROT FAT
125 10,9 1,2 8,1
Food compatibility
L
Lactose-free milk, cream and butter
F
Wine, apple juice, possibly leave out onion
G
Gluten-free
H
Use young wine
PUREED FENNtbsp SOUP WITH SHRIMPS
Ingredients (4 servings)
300 g Fennel tubers
each 50 g Onion, potato and fresh shrimps
20 g Butter
1 Liter Vegetable stock
each 4 tbsp White wine and cream
sea salt, white pepper
Preparation (15 minutes)
Clean the fennel, remove the stalk and cut into small pieces. Dice onion and potato and sauté in butter. Add fennel, salt and vegetable stock.
Cook for about 10 minutes until soft and puree with pepper, cream and wine. Serve and garnish with fennel green and the warmed shrimps.
You can also choose other types of vegetables and make a creamy pureed base soup from them. The need for liquid sometimes needs to be varied.
Nutritional information (1 serving)
KCAL CARB PROT FAT
96 4,7 4,6 5,9
Food compatibility
L
Lactose-free cream and butter
F
Leave wine and possibly onion out.
G
Gluten-free
H
Only young wine
NETtspE CREAM SOUP
Ingredients (4 servings)
2 cloves of garlic
250 g mealy potatoes peeled
100 g unge nettle leaves
each 50 g onion, white wine and cream
1 Liter Vegetable stock
2 tbsp Olive oil
sea salt, white pepper
Preparation (15 minutes)
Brown the chopped onion and garlic in olive oil until colourless. Cut the potatoes into small pieces, add them and fill up with stock. Salt, pepper and cook for about 10 minutes until soft.
Add nettles, bring to the boil once and mix the soup with cream and white wine. Serve and garnish with a little cream and nettle leaves.
You can also use young leaf spinach, all kitchen herbs, dandelion leaves or in winter kale or chard instead of nettles. A culinary game.
Nutritional information (1 serving)
KCAL CARB PROT FAT
115 10,6 1,7 10,3
Food compatibility
L
Lactose-free cream
F
Leave wine and possibly onion out.
G
Gluten-free
H
No spinach or chard, only young wine
FISH SOUP WITH SAFFRON AND SEAWEED
Ingredients (4 servings)
2 cloves of garlic
200 g Fish fillet (salmon,trout,zander,char)
200 g mixed vegetables (carrots, yellow beetroot, celery, fennel)
100 g shells fresh
each 50 g Young-onion, diced tomatoes, fresh seaweed
1 Liter vegetable stock or fish stock
50 ml White wine
each 1 tbsp Olive oil, port wine, basil
Sea salt, white pepper
1 sachet saffron threads
Preparation (15 minutes)
Sauté the chopped onion and garlic in a saucepan with the olive oil until colourless, add salt and vegetable stock (fish stock).
Cut the fresh vegetables into slices, add and cook for about 10 minutes al dente with the saffron threads. After 5 minutes add the mussels. Flavour with wine, port wine, salt and pepper.
Season the small pieces of fish with salt and pepper and put them into the simmering soup. Remove from heat, cover and let simmer for about 5 minutes. Serve and garnish with crunchy algae, tomato cubes and basil strips.
You can use all solid fish and mussels. For whole fish, make fish stock and pour over.
Nutritional information (1 serving)
KCAL CARB PROT FAT
110 4,5 13,6 3,1
Food compatibility
L
Lactose-free
F
Without wine, port wine and possibly onion
G
Gluten-free
H
Without port wine, tomatoes, mussels and algae, only young wine
MINESTRONE VEGETABLE SOUP
Ingredients (4 servings)
200 g fresh, colorful vegetables
each 50 g Spring onions, tomato paste and diced tomatoes
each 50 g Parmesan, cooked rice or noodles
1 Liter vegetable stock or fish stock
each 1 tbsp Olive oil, parsley chopped
sea salt, pepper, nutmeg
Preparation (15 minutes)
Sauté the chopped onions in olive oil, add the vegetables and tomato paste, salt, add the vegetable stock and cook for about 10 minutes until al dente.
Remove from heat, season to taste with salt, pepper and nutmeg, add rice and tomato cubes. Serve and garnish with parsley and parmesan.
Broccoli or cauliflower roses, yellow beets, fennel, celery, spinach leaves and all root vegetables can be used.
Nutritional information (1 serving)
KCAL CARB PROT FAT
138 13,3 7,2 18,6
Food compatibility
L
Lactose-free cheese
F
possibly without onion
G
Rice or gluten-free noodles
H
without spinach, tomato paste and parmesan cheese
VEGETABLE BOUILLON BASIC RECIPE
Ingredients (4 servings)
each 2 Laurel leaves and nutmeg blossoms
400 g fresh root vegetables like: carrot, beetroot, celery tuber, celery stalk, fennel tuber, parsley root, or Parsnip (also all shells, leaves and good vegetable leftovers)
50 g leek or young onion
1 Liter Water
1 tbsp Seasalt
branches of fresh kitchen herbs (thyme, marjoram, parsley...)
Preparation (40 minutes)
Brush the vegetables well under running water, cut into small pieces with the skin and place in a pot with cold water. Add the spices and salt and simmer for about 40 minutes.
Strain the broth through a hair sieve, season well and serve as a clear soup. If necessary, stir in 1 teaspoon soy sauce and 1 teaspoon olive oil to refine. Serve with soup.
Fill the remaining vegetables again with water, bring to the boil, cool, put in the fridge (lasts 2-3 days) and use to pour on for base soups. Make 2-3 litres of soup at once, strain the required amount through a hair sieve and put the rest with the vegetables to cool, then in the refrigerator. You can always vary the taste by mixing different vegetables.
Nutritional information (1 serving)
KCAL CARB PROT FAT
- - - -
Food compatibility
L
Lactose-free
F
Fructose-free
G
Gluten-free
H
Histamine-free
curd cheese gnocchi soup
Ingredients (4 servings)
1 Egg yolk
50 g Low-fat, sheep's or goat's quark
20 g Grated hard cheese
10 g Whole spelt flour
1 Liter vegetable stock
2 tbsp Butter
sea salt, grated nutmeg
Preparation (10 minutes)
Season the vegetable broth with a little sea salt, soy sauce and olive oil. For the quark dumplings, whisk the egg yolks with the butter until foamy. Mix in the curd, flour and cheese. Season with salt and nutmeg. Refrigerate for 10 minutes.
Form 8 small dumplings with 2 teaspoons and let them simmer in boiling salted water for about 10 minutes. Add to the vegetable stock.
Nutritional information (1 serving)
KCAL CARB PROT FAT
92 2,5 5,7 6,4
Food compatibility
L
Lactose-free curd cheese and cheese
F
Fructose-free
G
Buckwheat flour instead of spelt
H
Cream cheese only
pike dumpling soup
Ingredients (4 servings)
150 g boneless pike meat
1 Liter vegetable stock
125 ml Cream
1 tsp Dill
sea salt, pepper from the mill
Preparation (10 minutes)
Season 1 litre vegetable broth with a little sea salt, soy sauce and olive oil. Puree the chopped fish in the cutter, Add cream, salt, pepper and dill, puree again, form small dumplings with 2 wet teaspoons, soak in boiling salted water and leave to stand for 5 minutes. Remove and place in the vegetable stock.
So you can also make meatballs as a soup insert. The more liquid, the looser, the less, the firmer!
Nutritional information (1 serving)
KCAL CARB PROT FAT
126 - 7,6 10,2
Food compatibility
L
Lactose-free cream
F
Fructose-free
G
Gluten-free
H
Histamine-free
Spelt semolina dumpling soup
Ingredients (4 servings)
1 Egg
120 g Spelt semolina
60 g Butter
1 Liter vegetable stock
sea salt nutmeg, chives
Preparation (10 minutes)
Season the vegetable broth with a little sea salt, soy sauce and olive oil. For the dumplings, stir the butter until foamy, add the egg and mix well with the semolina. Place ½ in a cool place for an hour, form small dumplings with 2 wet teaspoons and place in boiling salted water, cook for 10 minutes.
Remove from heat, add a dash of ice-cold water (quench) and let it swell for 10 minutes covered. Remove and serve with the stock. Sprinkle with chives.
Nutritional information (1 serving)
KCAL CARB PROT FAT
231 20,0 4,9 14,2
Food compatibility
L
Lactose-free butter
F
Fructose-free
G
With corn or millet semolina
H
Histamine-free
Spelt pancake soup
Ingredients (4 servings)
4 Egg
300 g freshly ground spelt flour
1 Liter vegetable stock
350 ml Milk
2 tbsp Olive oil
2 tsp chopped parsley
Seasalt
Preparation (10 minutes)
Whisk the eggs with a hand mixer. Mix in salt, parsley, milk and flour. Heat a coated pan with a little oil. Place 1 ladle of pancake dough (or less) in the middle. Spread evenly thinly by swirling the pan and sauté. Turn pancake over (slip through pan) and finish baking on the other side. Place on a plate and keep warm. Then make the next pancake.
Cut into thin strips and add to the soup.
Nutritional information (1 serving)
KCAL CARB PROT FAT
405 56,3 17,6 12,2
Food compatibility
L
Lactose-free milk
F
Fructose-free
G
Buckwheat flour instead of spelt
H
Histamine-free