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SUNSHINE VEGGIE SOUP

November 13, 2022 by Lovoni +

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Aptly named because of its golden-orange hue, Sunshine Veggie soup contains three of the highest foods in beta carotene: orange sweet potato, carrots & butternut squash (pumpkin). Beta carotene is of course the red-orange pigment found in fruits & vegetables. The body converts it into vitamin A (retinol) which is needed for healthy skin & mucus membranes, the immune system & good eye health & vision. It helps keep lungs healthy & is an antioxidant. This soup, regardless of its health properties, is warming, delicious & is one of the many hand-written recipes I found when my sister & I recently went through our father’s possessions after his passing in August.

Sunshine Veggie Soup
Sunshine Veggie Soup
Sunshine Veggie Soup

For anyone who has had to rummage through someone’s belongings after their death you’ll understand what a sad, confronting task it is. The decision as to what to keep, give away or sadly, throw away, is a heavy responsibility that weighed on my sister & me. Our father, John, was a gourmand. Not only did he love to eat good food but was a remarkable cook. It was his passion. He would often take recipe notes of something I had cooked whether for him or me telling him over the phone what I’d made for dinner. Or take notes during a cooking show he was watching. Recipes in his neat, architect-style penmanship were slid throughout cookbooks, notepads, food magazines & random stacks of papers. This Sunshine Veggie Soup was one of them. Except it had no name…just a recipe hurriedly written with little in the way of instructions. Yet it sounded comforting, something I was seeking in my grief. So I made it. Not only did it taste wonderful but the colour of it was, as the name implies, like sunshine. Regardless of its health properties, served piping hot with some warm, buttered toast, I know John would have enjoyed it too.

Sunshine Veggie Soup
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SUNSHINE VEGGIE SOUP

I’ve made variations of this soup with potatoes or cannellini beans; both work brilliantly to give the soup body and creaminess. Use which ever you prefer. Potatoes can cause a spike in a person’s blood sugar level – depressing I know. Cannellini beans give the soup a very similar texture to the potatoes without the added spike. If using beans, don’t drain them. This makes quite a lot of soup and can be frozen up to six months making it perfect for an easy lunch or those nights when you’re wanting something quick. The measurements given for the vegetables are the weight after peeling & chopping. Use vegetable broth if you’d prefer to make this vegetarian & either omit the cream or add a nut milk to make vegan.
Prep Time25 mins
Cook Time45 mins
Total Time1 hr 10 mins
Course: Soup
Servings: 6
Calories: 215kcal
Author: Lovoni

Equipment

  • large pot
  • blender

Ingredients

  • 2 tablespoons olive oil
  • 1 large onion, chopped
  • 1 large leek, white & tender green part only, washed thoroughly & chopped
  • 8 garlic cloves, peeled & chopped
  • 1/2 teaspoon ground nutmeg
  • 1/2 cup dry white wine or vermouth 125ml, optional
  • 12 oz peeled & chopped butternut squash 340g
  • 12 oz peeled & chopped orange sweet potato 340g
  • 12 oz peeled & chopped carrots 340g
  • 2 russet potatoes, peeled & chopped about 12oz/340g
  • 2 teaspoons salt
  • 1 teaspoon white pepper
  • 1 quart chicken broth 4 cups/1 liter
  • 1/2 cup heavy cream, sour cream or plain full-fat yogurt, plus extra to serve 125ml
  • Black or white pepper, to serve
  • Crusty sourdough or wholegrain bread of choice, to serve

Instructions

  • In a large, heavy-based pot, heat the olive oil over medium heat. Add the onion & leek. Cook, stirring occasionally, for 10 to 15 minutes until softened. Add the garlic & nutmeg & cook for3 minutes until fragrant.
  • Add the wine & cook to reduce it by almost half just to cook off the alcohol.
  • Add the squash, sweet potato, carrot, potato, salt, pepper & broth. Give the pot a good stir. Increase the heat to medium-high & bring to a boil. Reduce the heat to medium-low. Cook, covered for 25 minutes, stirring occasionally, or until the vegetables are tender and starting to breaking apart.
  • Add the cream & stir to combine. Blitz the mixture in a blender, in batches, until silky smooth. Check to see if it needs any further seasoning. Either add the soup back to the pot to reheat if you’re serving immediately, or ladle into freezer-safe containers. Label & seal; let cool before freezing. To serve, add a swirl of cream or sour cream & some freshly ground pepper.
    Makes about 2 1/2 quarts (2 1/2 liters/10 cups).

Nutrition

Calories: 215kcal | Carbohydrates: 31g | Protein: 4g | Fat: 8g | Saturated Fat: 5g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 2g | Cholesterol: 26mg | Sodium: 1444mg | Potassium: 704mg | Fiber: 5g | Sugar: 9g | Vitamin A: 24086IU | Vitamin C: 21mg | Calcium: 106mg | Iron: 2mg
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Filed Under: Lunch, Seasonal - fall & winter, Soups, Stews & Casseroles Tagged With: blended vegetable soup, carrot soup, creamy soup, veggie soup

hello there...

I'm Lovoni - an Aussie living abroad for the last 21 years. Working in food media, I'm a cookbook author; food stylist; cookery teacher & I had a TV food show when I lived in Canada. As a certified nutritionist I believe in nourishment not punishment & love pastry, good wine & afternoon teas. Full of wanderlust, I'm always on the lookout for my next adventure...

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Last year was a fucker, this year I’m taking care of me. We are nothing without our health. 
Happy 2023 to those who’ve stuck around with me, especially during my absence over the last 12 months, & to the newcomers who’ve joined the Fresh Hunger community. Thank you for your support. I’ve got some fun, helpful projects coming your way I can’t wait to share with you all. L xo
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Grab the link: https://freshhunger.com/2023/01/10/30-minute-creamy-chicken-chili/
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#chili #chilirecipe #whitebeans #whitebean #freshhunger #foodstylist #foodstyling #foodblogger #foodstylingandphotography #rotisserie #leftovers #freshhunger #lovoni
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As a new year lies before us & we can make it anything we want. So go forth how you want to continue. For me that’s with intent, small reasonable goals, simplifying home & life where possible & taking care of myself both my mental & physical health. 
Last year was a fucker, this year I’m taking care of me. We are nothing without our health. 
Happy 2023 to those who’ve stuck around with me, especially during my absence over the last 12 months, & to the newcomers who’ve joined the Fresh Hunger community. Thank you for your support. I’ve got some fun, helpful projects coming your way I can’t wait to share with you all. L xo
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Pear & Ricotta Cake: it’s gluten-free with a bea Pear & Ricotta Cake: it’s gluten-free with a beautiful moist crumb, seasonal & festive. Serve it with a dollop of clotted cream & call it done! Add this dessert-like cake to your holiday menu. Click link in profile for the recipe. L xo

https://freshhunger.com/2022/12/06/pear-ricotta-cake/
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Sticky Curry Mango Shrimp - sweet, sticky & ready Sticky Curry Mango Shrimp - sweet, sticky & ready in a jiff. Freshhunger.com for the recipe. 

https://freshhunger.com/2022/12/06/sticky-curry-mango-shrimp/
.
.
.
#freshhunger #lovoni #foodstylist #foodstylingandphotography #recipedeveloper #nutritionist #shrimp #shrimprecipes #seafood #mango
Hoisin Beef Noodles. I mean, who doesn’t like a Hoisin Beef Noodles. I mean, who doesn’t like a midweek quickie!? These noodles are sticky, with a touch of sweetness, a little heat (add more heat if you’re like me & love things spicy) and take but mere minutes to cook. Head to freshhunger.com for the full recipe. I’ll also add it in comments below. 
https://freshhunger.com/2023/01/17/hoisin-beef-noodles/
Enjoy! L xo
Have to add these #noodles were inspired by @marionskitchen ‘s cookbook ‘Always Delicious’. Check it out there’s some great recipes in it & her other two cookbooks. 
.
.
.
.
#freshhunger #eggnoodles #hoisin #slurping #foodstylist #foodstylingandphotography #lovoni #nutritionistapproved #eatyourveggies #5aday
30-Minute Creamy Chicken Chili - as the name sugge 30-Minute Creamy Chicken Chili - as the name suggests, this is comes together quickly & is perfect for using up leftover rotisserie or homemade roasted chicken. Wholesome & warming, freezes well. Perfect for a portable lunch or dinner served with a crisp green salad. 
Grab the link: https://freshhunger.com/2023/01/10/30-minute-creamy-chicken-chili/
.
.
.
#chili #chilirecipe #whitebeans #whitebean #freshhunger #foodstylist #foodstyling #foodblogger #foodstylingandphotography #rotisserie #leftovers #freshhunger #lovoni
Our darling mum passed away last year. I hear her Our darling mum passed away last year. I hear her voice every day offering support & advice. One of my favourites is this simple ‘start how you want to finish’ advice. It was told to her when she decided she’d take care of her mum, my nan, at home when she became very ill & needed around the clock care. 
As a new year lies before us & we can make it anything we want. So go forth how you want to continue. For me that’s with intent, small reasonable goals, simplifying home & life where possible & taking care of myself both my mental & physical health. 
Last year was a fucker, this year I’m taking care of me. We are nothing without our health. 
Happy 2023 to those who’ve stuck around with me, especially during my absence over the last 12 months, & to the newcomers who’ve joined the Fresh Hunger community. Thank you for your support. I’ve got some fun, helpful projects coming your way I can’t wait to share with you all. L xo
.
.
.
#freshhunger #lovoni #quotestoliveby #quotesdaily #2023goals #2023planner #newyeargoals
Brie Apple Cherry & Almond Tarts - grab the recipe Brie Apple Cherry & Almond Tarts - grab the recipe for these delicious bites on freshhunger.com
.
.
.
.
#freshhunger #lovoni #brietarts #christmasappetizers #pastry #pastrylove #brie #bakedbrie #foodstylist #foodstyling #foodstylingandphotography #foodphotography
Pear & Ricotta Cake: it’s gluten-free with a bea Pear & Ricotta Cake: it’s gluten-free with a beautiful moist crumb, seasonal & festive. Serve it with a dollop of clotted cream & call it done! Add this dessert-like cake to your holiday menu. Click link in profile for the recipe. L xo

https://freshhunger.com/2022/12/06/pear-ricotta-cake/
.
.
.
.
.
.
#glutenfree #glutenfreerecipes #ricotta #pears #uspears #photooftheday #freshhunger #lovoni #foodstylist #foodstyling #foodstylingandphotography #foodphotography #foodphotographer

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