Beetroot & Kumara Soup

1kg medium-sized beetroot 2 tablespoons each: butter, oil 1 onion, chopped 2 cloves garlic, chopped 2 medium-sized kumaras peeled and thinly sliced 1 thumb ginger, grated 1/2 teaspoon each: ground cumin, corlander 2 tablespoons tomato paste 3 cups chicken or vegetable stock salt and freshly ground black pepper. *Wash and trim the beetroot. Place them in a saucepan of salted water and bring to the boil. Cook for 45 minutes, or until tender but still firm. *Remove the beetroot from the cooking liquid and reserve 2 cups of the liquid for later use. Allow the beetroot to cool a little before removing the skins and cutting into thin slices. *Melt the butter with the oil over a medium heat in a large saucepan add the onion, garlic, kumara and ginger. Cook, stirring for about 5 minuites. *Add the beetroot slices, spices and tomato paste, and continue to stir for a futher minute. *Add the stock and the 2 cups of reserved beetroot juice. Season to taste with salt and freshly ground black pepper. Bring to the boil and simmer for 40 minutes until the vegetables are tender. *Allow the soup to cool slightly and puree using a blender. Reheat, adjust the seasoning if necessary and serve. Serves 6. Diabetes friendly. Tip This soup is delicious served with melted soft white cheese on toast.

This rice-thickened French classic, known as Potage de Crécy, is simple and comforting. You can garnish it with any number of chopped fresh herbs, as well as with croutons.

1 tablespoon butter

1 tablespoon extra virgin olive oil

1 large onion, chopped

1 kg sweet carrots, peeled and thinly sliced

Salt to taste

1/4 teaspoon sugar

8 cups water, chicken stock, or vegetable stock

6 tablespoons rice,

Freshly ground pepper to taste

2 tablespoons chopped fresh herbs, such as  mint, chives, or parsley, for garnish

1 cup toasted croutons for garnish (optional)

1. Heat the butter and olive oil in a large, heavy soup pot over medium-low heat and add the onion. Cook, stirring, until tender, about 5 minutes. Add the carrots and 1/2 teaspoon salt, cover partially and cook for another 10 minutes, stirring often, until the vegetables are tender and fragrant. Add the rice, water or stock, salt (about 1 1/2 teaspoons), and sugar. Bring to a boil, reduce the heat, cover and simmer 30 minutes, or until the carrots are tender and the soup is fragrant.

2. Blend the soup in batches, either with a hand blender or electric blender (cover the top with a towel and hold it down to avoid hot splashes) The rice should no longer be recognizable (it thickens the soup). Return to the pot. Stir and taste. Adjust salt, add a generous amount of freshly ground pepper, and heat through. If the sweetness of the carrots needs a boost, add another pinch of sugar.

3. Serve, garnishing each bowl with croutons and a sprinkle of herbs.

Variation: Substitute 1 medium potato, peeled and diced, for the rice.

Raw almond butter adds texture and depth of flavour to this tangy soup. You’ll find essential oil of ginger at your health food store.

1 cup (250 ml) carrots, sliced 1 cup (250 ml) water 1 tbsp (15 ml) raw almond butter 1 tsp (5 ml) fresh ginger root 1 or 2 drops essential oil of ginger (optional)

Steam carrots in water until tender, about three to five minutes. Reserve steaming water. Blend steamed cauliflower with water, almond butter, ginger, and essential oil until smooth. Serve warm.

Curried parsnip soup To make the soup 1/4 cup olive oil 2 jalapenos chili (chop fine) 1 thumb ginger (chop fine) 4 cloves garlic (chop fine) 2 white onions (1/2 inch dice) 2 stalks celery (1/4 inch dice) 6 parsnips (peeled and 1 inch dice) 1/8 cup coriander stems (chop Fine) 1 tablespoon  curry powder 8 cups of vegetable stock (plus extra for adjusting after blending) ½ cup white vinegar or lime juice sugar to taste Greek yoghurt Salt

In a large pot over a medium high heat with the olive oil, sauté the ginger, garlic and chilies. When they are lightly browned add the onions and celery. Sauté for a further 10 minutes until everything is well caramelized and golden. Add the curry powder, coriander stems and parsnip and sauté for a further 5 minutes. Add vegetable stock to cover 2.5cms above the vegetables, bring to a boil and simmer on low for 30 minutes until the parsnips are tender. Add the cream and blend the soup on high adjusting the consistency with more stock if needed. Season the soup with white vinegar/lime juice water, salt and a touch of  sugar for sweetness. Serve with a drizzle of olive oil, a spoonful of Greek yoghurt and some freshly chopped coriander.