Living the ZOE way with Hugh Fearnley-Whittingstall: Hugh's Ultimate Autumn Soup Recipe
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Published 2023-11-20
We’ve teamed up with Hugh Fearnley-Whittingstall to bring you seasonal recipes that pack in the plants to support your gut health.
For more information on how to improve your gut health and to start your ZOE journey today, head to zoe.com
Half the Garden Soup:
You don’t have to use all the veg mentioned here and quantities do not need to be precise either. Brilliant if you can get in 10 or more plants, but
seven or eight is still great!
Serves 4-6
2 tbsp olive or rapeseed oil
4-5 banana shallots or 2 medium onions, chopped
1 celery stalk, chopped
1 large or 2 small-medium carrots, scrubbed or peeled and chopped
1 leek, trimmed and sliced
2 cloves garlic, chopped
A small bunch of chard, stems and leaves separated, stems chopped, leaves shredded
2-3 medium beetroot, peeled and chopped fairly small
A wedge of squash, peeled, deseeded and chopped fairly small, about 200g once prepped
1 x 400g tin plum tomatoes, chopped, or about 400g fresh tomatoes, skinned and chopped
A fistful of runner beans, de-stringed and roughly chopped, or French/green beans, de-stalked and
chopped
About 750ml veg stock
A handful of cavolo nero and/or Russian kale leaves, removed from the stalks and shredded
A couple of handfuls of peas, fresh or frozen
1 tin borlotti or cannellini beans, drained
Leaves from a couple of sprigs of thyme
Extra virgin rapeseed or olive oil
Salt and freshly ground black pepper
Heat the oil in a large saucepan over a medium heat. Add the shallots or onions and a pinch of salt,
get them sizzling then turn down the heat and let them sweat for about 5 minutes. Add the celery, carrot, leek and garlic and sweat for about 10 minutes until the carrots are starting to become tender.
Add the chopped chard stalks and the beetroot and squash. Add the tinned tomatoes now too, if
using. Cook for about 10 minutes, then add the chopped runner or green beans. Stir and cook for
another few minutes, then add the stock. There should be enough liquid to just cover the veg. Make
it up with a little water if you need to. Increase the heat to bring to the boil, then reduce the heat
and simmer for 10 minutes.
Now add the shredded kale, the chard leaves, the peas and the tomatoes, and cook for a couple of minutes, until the leaves have wilted down. Finally, stir in the tinned beans and the thyme leaves and simmer for a couple of minutes more. Taste and add more salt, and some pepper,
as needed.
Serve straight away, ladled into bowls, with a trickle of extra virgin oil over each, or a good dollop of the Pestomega.
Pestomega
This glorious green mixture is rich with plant-based
omega 3 oils (hence the name) and extremely delicious to boot. In this case I’ve doubled up the nuts/seeds, and the greens, and the oils, to make it a real multi-plant affair – a 10-planter no less.
Serves 4 with pasta, 6-8 as a swirl or dressing for a soup or stew
50g walnut pieces
50g pumpkin seeds
25g hulled hemp seeds (optional)
50g flat leaf parsley leaves, plus some nasturtium or rocket leaves if you have them
Leaves from a couple of sprigs of thyme
A small bunch of chives, snipped
1 small clove of garlic, roughly chopped
50g Parmesan or vegetarian alternative, or Cheddar, finely grated, or 10g dried seaweed flakes,
rehydrated in water (optional)
Up to 150ml extra virgin olive oil and/or extra virgin rapeseed oil
A squeeze of lemon juice, plus a grate of the zest
Coarse sea salt and freshly ground black pepper
If you’ve got time, toast the nuts and seeds in a dry frying pan over a medium heat for a few minutes
to really boost their flavour and aroma. Leave to cool slightly.
You can make this by hand, chopping everything as I have in the video, which gives you a chance to
choose the texture and keep everything a bit more coarse. Chop the nuts and seeds first, to coarse
crumbs, then the herbs and garlic, until they are all roughly chopped, then combine both together and chop some more. When you have the texture you like, transfer to a bowl, stir in the oil/s, salt, pepper and a squeeze of lemon juice to taste, plus the zest.
All Comments (21)
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A note on sulforaphane: the enzyme (myrosinase) that converts glucoraphanin to sulforaphane is destroyed by cooking. Th enzyme is activated when we chew raw brocolli, but also when we chop it. So if we chop our veggies and let them rest about 40 minutes the conversion takes place. Cooking does not destroy the converted sulforaphane.
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I'd love to see a version with a working class person, maybe a single Mum living in an inner city using all supermarket items and see what the cost is for them to make this soup, or similar. 20 to 25 different ingredients in a soup is a luxury no matter how cheap the beans or single ingredient. It's not a criticism of the eating plan itself, I eat similarly, just the cost involved and access issues for many.
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That’s the style of soup I always made for my kids and their friends, but the sarcastic bunch always referred to it as Mums Stew, in fact they still do. We used to all sit around the fire pit on a Friday night then a musical interlude with the boys on their guitars. They’re all grown up and moved away ( they’re 46, 34 and29) and I’m old, but we had fun. ❤
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One of the best collabs so far. More recipes appreciated.
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So glad to see Hugh on board with Zoe, a very healthy combination. Looking forward to further collaboration of and Zoe science and Hugh's very accessible recipes. So useful in these financially difficult times.
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It's great to see Hugh back! He's been absent far too long!
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put the frozen peas in after you take it off the heat, that way they will still taste like freshly picked: sweet and crunchy, instead of cooked and squishy.
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Pure poetry and pure science in one. Amazing. I also believe that canned beans is not cheating, but reasonable managing of resources - time and energy.
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Finally some one cooks the ZOE way. We need more of it.
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Fantastic! Zoe plus Hugh! Does life get any better?! 😊
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Love watching Hugh, he has taught me so much about healthy eating,love this so pleased he has teamed up with Zoe.x
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So happy to see Hugh Furry-Knittingwool! I'm going to make some this week to boost my plants! Perfect collaboration 🎉🎉🎉
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Just fantastic. Love watching Hugh in his garden. Looking forward to seeing more of him on Zoe & making this soup.
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I made this today 23/2/24 using seasonal veg from my allotment plot adding in parsnip and celeriac. This half the garden soup is going to have delicious seasonal variations. ❤
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Great to see HFW give us actual Zoe recipes. As I was only making the soup for one ( and some leftovers) I only needed tiny amounts and managed to get to 26 including some extra herbs and spices. Carefully removing just one outside layer of a red cabbage (had no beetroot) meant I could leave the rest of it in the ground and keeping the last few courgettes in the fridge wrapped in kitchen paper, lets me just use a half or less. Frozen leek, onion, spinach and green beans meant no waste and my stock was made from chicken thighs from the weekend. It was very tasty.
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I loved everything about this episode: the splendid garden/farm, the food and the preparation of the food.
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A great addition to Zoe. Amazing garden & soup, in particular. Can't wait to make 'em all. Thanks so much from the San Francisco Bay Area in the States!
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Love Hugh. It's nice to see him again and hear his advice.
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I just watched nigella pouring frozen fruit on sugary fingers topped with marmalade and whipped cream for bloody breakfast. Thank god for you. Just watching this restores my balance. ❤😂❤😂
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Pity the Zoe protocol is so expensive. I hope the price comes down as more people engage with it so the rest of us can also benefit. Great video and tips. Thanks
