Plant based Munchies

A journey towards whole food, plant based, healthy eating….

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Warm green soup

Warm green soup

Warm green soup

Greetings loyal foodies! Some of my photos are going to be quite dodgy from when I was camera-less, but bear with me.

I’m sure a more creative title for this one could have found me. Warm.Green.Soup. Well, at least it is descriptive. But so much more than that too – try tasty, nourishing, filling, comforting, moorish….and cheap! All those great things.

This soup has a punchy flavour with minimal effort. It’s ALL good in this soup. There’s nothing shotty, nothing masking anything else. It’s just all solid delicious nutritious food.

Your only issue is whether you can convince people to eat green soup. My kids were not so keen, unsurprisingly.

Here’s how to do it (cook it, that is):

3-4 zucchinis
1/4 cauliflower
1-2 leeks (I used 1 gigantic one, but 2 small is ok)
1 cup baby spinach leaves
1 tin cannelinni beans, drained and rinsed
2 garlic cloves
garlic powder
dash of apple cider vinegar (or use white wine)
2 cups water

Saute the leek, garlic and vegetables for 4-5 minutes. Add remaining ingredients and simmer until vegetables are cooked. Once cooled, blend until smooth and creamy. Heat and serve!


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Mexican bean soup

Mexican bean soup

Mexican bean soup

For those of you followers who are entering cooler weather I thought it would be good to include this hearty soup to suit your mood, despite the fact that Australia is entering the land of sun and salads 🙂

I stumbled upon this idea whilst we were away on holidays and wow, is it yummy.

1 fresh organic corn cob (cut the corn off)

2 carrots, peeled and diced

2 celery sticks, peeled and diced

1 leek, diced

1/2 brown onion, diced

1 zucchini, diced

1 tin red kidney beans, rinsed and drained (and/or other beans)

1 tin crushed tomatoes, rinsed and drained

3-4 cups vegetable stock

1 tsp cumin seeds (or sub cumin powder if that is what you have)

1 garlic clove

1 T tamari sauce

salt, pepper

sprinkle of oregano flakes

Saute leek, garlic and cumin seeds, then add fresh veggies and saute until starting to soften. Add remaining ingredients and simmer until vegetables are cooked.

It’s that easy! And delicious 🙂


Roasted carrot and lime soup

Roast carrot and lime soup

Roast carrot and lime soup

My 3 year old has been asking for carrot soup. Interesting! Years ago Dave and I used to make a carrot and lime soup. I can’t remember why or where we got that idea but it was golden to dig that recipe out of our memory banks today. It is delicious!

1 kg carrots

1 garlic clove

1 inch ginger

2 limes


3 cups water or veg stock

Pretty simple ingredients!

Peel the carrots, remove the ends, and place them in a baking dish. Lightly oil them, dust them with salt and pepper, and squeeze the juice of 2 limes over them before roasting them in the oven at 200 deg C until browning.
Saute the garlic and ginger , add in the roasted carrots and 3 cups hot water. Simmer for 10 minutes before pouring soup into a blender.

Blend REALLY well for a smooth consistency.

Roast carrot and lime soup

Roast carrot and lime soup

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Creamy dreamy pumpkin soup

Creamy dreamy pumpkin soup

Creamy dreamy pumpkin soup

There are pumpkin soups and there are pumpkin soups. I’m not sure what makes a good one other than the fact that this is my tried and tested favourite. Autumn has finally struck and I am so happy to welcome it with a pumpkin soup!

1 butternut pumpkin, cut into chunks

1 leek

2 garlic cloves

4 cups vegetable stock or water

1 400ml tin coconut cream


salt and pepper


Oil the pumpkin pieces and sprinkle cumin, salt and pepper over them. If you  like spice, add chilli flakes also. Roast in the oven until tender (Mine were huge chunks so I roasted them at 190degC for 45 minutes.

Chop leek and saute with chopped garlic. Once softened (but don’t let it get too brown), add roast pumpkin chunks, stock/water and coconut cream. Simmer for 10 minutes and then blend. If it’s too thick for you, add more stock/water. Everyone has their own preferences for the thickness of soup!


We served this up with BBQ garlic corn cobs and garlic turkish bread for the kids to dip in their soup! Delicious!!


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Rustic roast tomato soup with cashew cream and pesto

 Rustic roast tomato soup with cashew cream and pesto
Today is windy and cool and I had a sudden urge for a rustic, filling, homemade soup. I tend to like chunky vegetable soups but my husband, Dave, prefers smooth creamy ones. So I thought I’d try to meet us in the middle somewhere.

  • 2kg vine ripened tomatoes (or 1kg plus 1 large tin crushed tomatoes)
  • 1 fresh red chilli (or less, depending on your capacity for chilli)
  • 4 cloves of garlic, smashed
  • 2 small spanish (purple) onions, diced
  • 4tbsp red wine
  • 1/2 cup red lentils
  • 1-2 T balsamic vinegar
  • A small bunch of fresh basil


Tomatoes ready for roasting

Quarter the tomatoes , toss in some oil, salt and pepper and roast them with the garlic cloves for 2 hours on 160 degrees C.

roasted tomatoes and garlic

Dice 2 spanish onions, saute them with the chilli and add in the red wine. (If you are not a wine drinker, leave this out).

Add in the tomatoes (if you are using a tin, add this at this point also), balsamic vinegar and basil.


Add in lentils and let simmer for 20 minutes.

Pour soup mix into a blender or food processor and blend!

Served with cashew cream and basil pesto – delicious!

Cashew cream

1 cup of cashews soaked in 1 cup non dairy milk for 2 hours.

Blend and refrigerate.

Basil pesto

For the pesto, see here.