The Best Pumpkin Soup 

Prep Time: 20 mins Cook time: 1 hour 10 mins

Serves 4


1 (about 1.5kg) butternut pumpkin, halved

2 tbs extra virgin olive oil

8 thyme sprigs

2 large carrots

4 slices cured and smoked streaky bacon (optional)

½ tsp fennel seeds

½ tsp chilli flakes, plus extra to serve

1 onion (unpeeled)

3 garlic cloves (unpeeled)

500ml chicken or vegetable stock

2 tbs creme fraiche, plus extra to serve

Micro herbs (optional), to serve

Spiced parmesan croutons

75g very finely grated parmesan, plus extra grated to serve

75g unsalted butter, softened

½ tsp fennel seeds, crushed

½ tsp chilli flakes, plus extra to serve

½ tsp coriander seeds, crushed

3 thyme sprigs, leaves picked

½ sourdough baguette, sliced on an angle


  1. Preheat oven to 220°C (200°C fan-forced). Line a large baking tray with baking paper. Drizzle the cut sides of the pumpkin with 1 tbs oil, then place, cut-side down, on prepared tray on top of thyme sprigs.
  2. Place the carrots and bacon, if using, in the middle of a large piece of foil. Sprinkle over the fennel seeds and chilli flakes. Drizzle with the remaining 1 tbs oil. Add to the baking tray and roast for 30 minutes.
  3. Remove the vegetable mixture from the oven and add the onion to the tray. Enclose the garlic in foil and add to the baking tray. Roast for a further 30 minutes or until tender.
  4. Meanwhile, for the croutons, combine the parmesan, butter, fennel seeds, chilli flakes, coriander seeds and thyme in a bowl. Season. Stir to combine. Spread the butter mixture over 1 side of the baguette slices. Place on a lined baking tray. Sprinkle with extra parmesan. Set aside.
  5. Remove vegetable mixture from the oven and replace with the crouton tray. Roast for 8 minutes or until golden and bubbling.
  6. To make the soup, strip the thyme leaves from stalk and add to a large saucepan. Scoop out the pumpkin seeds and discard. Scoop out the pumpkin flesh and place in the saucepan with the carrots and bacon, if using. Peel the onion and garlic and add to the pan. Add any remaining pan juices. Use a stick blender to break down slightly, then add the stock and 1½ cups water. Blend until smooth. Stir in the creme fraiche. Season to taste and cook over medium heat until warmed through.
  7. Transfer to serving bowls. Top with extra creme fraiche and micro herbs. Season with pepper and sprinkle with extra chilli flakes. Serve with spiced parmesan croutons.

Tips: Omit the parmesan and bacon, use vegetable stock to create a vegan dish. 


Meat, dairy, FODMAP


Sweet Potato Soup with Thai Pesto

 Prep Time: 15 mins Cook time: 45 mins

Serves 4


 1 tbs coconut oil

1 onion, finely chopped

2 garlic cloves, crushed

1 tbs finely chopped ginger

2 tbs Thai red curry paste

4 kaffir lime leaves, torn

400g sweet potato, peeled, cut into 3cm pieces

400g carrots, peeled, cut into 3cm pieces

2 tbs smooth peanut butter

1L (4 cups) Vegetable Stock

400ml coconut milk

Thai pesto

2 cups loosely packed Thai basil leaves (from Asian food shops)

½ cup loosely packed coriander leaves

¼ cup (35g) chopped unsalted roasted peanuts

2 tsp sesame oil

¼ cup (60ml) peanut oil

2 garlic cloves, chopped

½ tsp dried chilli flakes

1 tsp light soy sauce


  1. Heat coconut oil in a large saucepan over medium heat. Add onion, garlic and ginger, and cook, stirring occasionally, for 4-5 minutes or until onion has softened. Add the curry paste and kaffir lime leaves, and cook, stirring, for 2 minutes or until paste is fragrant and beginning to stick to the base of the pan.
  2. Add sweet potato, carrot, peanut butter and stock. Bring to the boil, then reduce heat to low and cook, loosely covered, for 25-30 minutes or until vegetables are tender.
  3. Remove from heat and allow to cool slightly. Using a slotted spoon, remove and discard kaffir lime leaves. In batches, transfer soup to a blender and whiz until smooth. Return to pan over medium heat. Stir through coconut milk and cook until warmed through.
  4. For the Thai pesto, place all ingredients in a small food processor and whiz until finely chopped.
  5. Divide soup between bowls and swirl through pesto to serve.

Tips: Be careful when blitzing soup mix, let cool before doing so or else you will find yourself covered in hot soup!! Swap the sweet potato out for pumpkin for a twist on this recipe.




Chicken Meatball Soup

Prep Time: 15 mins Cook time: 45 mins

Serves 4


1/2 cup each firmly packed basil and flat-leaf parsley leaves, plus extra small basil leaves to serve

500g chicken mince

1 egg white

5 garlic cloves, finely grated

2 onions, peeled, coarsely grated

2 tbs olive oil, plus extra to drizzle

2 x 400g cans crushed tomatoes

1L (4 cups) chicken stock

Finely grated and shaved parmesan, to serve


  1. To make the meatballs, whiz basil and parsley in a food processor until finely chopped. Add chicken, egg white, half the grated garlic and half the onion, and pulse until just combined. Leave mixture in bowl and chill until required.
  2. Place oil and remaining garlic and onion in a saucepan over high heat and cook, stirring, for 2 minutes or until onion begins to soften. Stir through tomatoes and stock and remove from heat. Using a stick blender, whiz tomato mixture until smooth. Return pan to high heat.
  3. Meanwhile, with wet hands, roll tablespoon-sized balls of chicken mixture into meatballs and add to soup. With soup at a simmer, swirl pan, then cover and cook, carefully stirring twice, for 8 minutes or until meatballs are cooked through.
  4. Divide soup among bowls, scatter with parmesan and extra basil leaves, and drizzle with extra oil to serve.

Tips: You can use beef or tofu instead of chicken mince, make it vegan with vegetable stock too.


FODMAP, meat


Cauliflower Cream of Chicken Soup

Prep Time: 15 mins Cook time: 45 mins

Serves 4


2L Chicken Stock

1kg cauliflower (about 1 medium head, trimmed), cut into florets

1 cup (250ml) pure (thin) cream

2 skinless chicken breasts

Micro coriander, to serve

Spicy cauliflower sprinkle

1/2 tsp coriander seeds, toasted

1 jalapeno, finely chopped

2 cauliflower florets, finely chopped

2 tbs toasted cashews, finely chopped


  1. Place stock in a saucepan with a lid over high heat and bring to boil. Add cauliflower and cook, covered, for 10-12 minutes or until cauliflower is tender. In batches, transfer to a blender and whiz until smooth.
  2. Return soup base to a clean saucepan with a lid over medium heat and add cream and chicken. Cover and simmer gently for 10 minutes or until chicken is cooked through.
  3. Remove chicken using a slotted spoon and cut into thick slices. Return chicken to the soup and keep warm over low heat until ready to serve.
  4. Meanwhile, for the spicy cauliflower sprinkle, using a mortar and pestle, pound coriander seeds until coarsely ground. Transfer to a bowl and add jalapeno, cauliflower and cashews. Stir to combine.
  5. Divide soup among bowls and top with the spiced cauliflower sprinkle. Scatter with micro coriander to serve.

Tips: Use vegetable stock instead of chicken stock and leave some cauliflower florets for garnish and you have yourself cauliflower soup.


Nuts, Meat


Chicken and Sweetcorn

Prep Time: 20 mins Cook time: 2 hrs

Serves 4

1.2kg whole chicken
4 corn cobs, kernels cut off
2 L vegetable stock
1 fennel bulb, chopped
1 carrot, chopped
1 leek (white part only), chopped
1 onion, chopped
2 garlic cloves, chopped
1/2 bunch thyme
1 bunch asparagus, cut into 1cm pieces
1 bunch flat-leaf parsley, finely chopped
1 tbs soy sauce
Parsley leaves, to serve


  1. Use sharp kitchen scissors or poultry shears to halve the chicken down the backbone and breastbone.
  2. Place corn cores in a large saucepan with chicken, fennel, carrot, leek, onion, garlic and thyme. Add cold vegetable stock to just cover chicken, then place over medium heat.
  3. Bring to a simmer, then reduce heat to low and cook for 1 1/2 hours or until chicken is cooked through and flavours are infused. Remove from heat and cool slightly, then strain through a fine sieve, reserving chicken and discarding vegetables.
  4. Return broth to pan. Remove chicken skin and shred meat, then return to the broth with corn kernels and asparagus. Place over medium heat and bring to a simmer to warm through.
  5. Stir through chopped parsley and soy sauce and serve warm with parsley.

Tips: Make sure to thoroughly wash your leak! No one likes a sandy soup!



 Blue Cheese and Broccoli Soup

Cook time: 1 hour 15 mins

Serves 6


2 tbsp olive oil

1 onion, finely chopped

1 stick celery, sliced

1 leek, sliced

1 medium potato, diced

1 knob butter

1L homemade chicken or vegetable stock, or high quality store bought

1 head broccoli, roughly chopped

140g blue cheese, any variety you like, crumbled


  1. Heat 2 tbsp rapeseed oil in a large saucepan and then add 1 finely chopped onion. Cook on a medium heat until soft. Add a splash of water if the onion starts to catch.
  2. Add 1 sliced celery stick, 1 sliced leek, 1 diced medium potato and a knob of butter. Stir until melted, then cover with a lid. Allow to sweat for 5 minutes then remove the lid.
  3. Pour in 1l of chicken or vegetable stock and add any chunky bits of stalk from 1 head of broccoli. Cook for 10-15 minutes until all the vegetables are soft.
  4. Add the rest of the roughly chopped broccoli and cook for a further 5 minutes.
  5. Carefully transfer to a blender and blitz until smooth.
  6. Stir in 140g crumbled blue cheese, allowing a few lumps to remain. Season with black pepper and serve with fresh, warm, crusty bread.

Tips: Goat’s cheese works really well with this recipe, if you do not like blue cheese, though after you try this soup, I think you will!


  • Dairy
Recipes by Ryan Adair – The Good Grocer Head Chef