As we move towards the darkest period of the year, and our winter equinox in the Southern Hemisphere, it is the perfect time to warm our body and soul with a nutritious, satisfying and easy to prepare meal.
These healthy soup recipes can be made as a starter or as a main meal and are deliciously nurturing and warming on a cold day.
Roasted Tomato Soup
Simple wholesome, pure foods like this soup help to maintain physical health and mental equilibrium.
Try to use ripe red tomatoes, though the grated carrot ensures that whatever tomatoes you use the soup will not be too tart. Roasting the tomatoes first adds an exotic flavour to the soup.
450 g tomatoes
2 tablespoons oil
1 red pepper, cored, seeded and chopped
1 carrot, grated
2 sticks of celery, sliced
1 tablespoon chopped fresh oregano or ¾ teaspoon dried
1 tablespoon torn fresh basil or 1 teaspoon dried
750 ml hot water
1 teaspoon salt
¼ teaspoon pepper
basil and oregano leaves, or 2 tablespoons chopped fresh parsley, to garnish
1) Preheat the oven to 200 °C and roast the whole tomatoes, turning frequently until the skins fall away (about 15 minutes). Cool slightly, then peel and chop them.
2) Heat the oil in a pan and sauté the pepper, carrot and celery over a medium heat for a few minutes. Add the oregano and basil, stir well and cook for a few more minutes.
3) Add the water and tomatoes. Season with salt and pepper. Half cover and simmer for about 20 minutes. Transfer to a food processor or blender and blend for a few seconds. Return the soup to the pan and reheat if necessary, then serve garnished with fresh basil and oregano leaves or chopped parsley.
- For a thicker consistency, add 200 g chopped cooked potatoes to the vegetables.
- For an even heartier soup, add some cooked grain 10 minutes before the end of the cooking time.
- For a creamier soup, add a little soya milk or cream just before serving.
From a Yoga lifestyle perspective, foods should be as fresh and as natural as possible, preferably organically grown and kept without preservatives or artificial flavours. They should also be eaten in as natural a state as possible.
This recipe is a perfect warm and satisfying winter meal and can be prepared in various ways according to your needs and tastes.
Basic Vegetable Soup
In winter, root vegetables, such as parsnips, turnips and potatoes make for a grounding and warming soup base. This is an easy soup to make for any number of people. For a stronger flavour, add one bay leaf per four people with the vegetables. The ingredients below are enough for one person; simply multiply them by the number of people you want to cater for.
Recipe per person
50 g mixed vegetables, (celery, courgettes, carrots, turnips, potatoes)
½ tablespoon oil or 7 g butter (optional)
250 ml water
sea salt or tamari to taste
chopped parsley or coriander, to garnish (optional)
1) Clean the vegetables; dice or slice attractively.
2) If preferred, heat the oil or butter in a pan and sauté the mixed vegetables until they are slightly softened.
3) Place the water in a large pan or soup pot and bring to the boil. Add the vegetables. Lower the heat, cover and simmer for 20 minutes.
4) Season with tamari or sea salt, and serve garnished with chopped parsley or coriander.
Blended Vegetable Soup
After cooking, transfer the soup to a food processor or blender and purée it until smooth. Return it to the pan and heat through. Serve garnished with parsley or coriander.
Hearty Vegetable Soup
Pulses maybe pre-soaked, added to the water and cooked until almost soft before adding the vegetables.
Creamy Vegetable Soup
Replace some of the water with milk or soya milk. Do this towards the end of the cooking as milk/soya milk should not be boiled but only heated. Alternatively, add 1–2 tablespoons cream or yoghurt per person before serving.
Creamy Vegan Soup
For each person, sauté 1 tablespoon rolled oats with the chopped vegetables. This makes a light, creamy, nourishing soup.
For more recipes from The Yoga Cookbook visit –
Written by Sharni Quinn for The Love Health blog.