carrot and apple soupThis soup is full of carotenoids from the vegetables and lycopene from the tomatoes along with useful protein from the chickpeas. The ground cinnamon will also aid balance of blood sugar level.

What you need

  • 1 large onion
  • 1 tablespoon olive oil
  • 1 teaspoon ground cinnamon
  • 1 teaspoon turmeric
  • 1 tablespoon grated fresh root ginger
  • A pinch of cayenne pepper
  • 2 carrots2 celery sticks
  • 450g potatoes
  • 1 litre vegetable stock
  • 400g can chopped tomatoes
  • 400g can chickpeas
  • 1 tablespoon ground almonds
  • 1 tablespoon lemon juice
  • 20 twists black pepper
  • Some tamari if required

Here’s how

Slowly saute the onion in the oil to develop the flavour and the onion to be soft and transparent.Mix the spices together with a little stock to form a paste.Prepare the vegetables into chunks. Add to the onion pan with the paste and stir to combine.Add the stock, tinned tomatoes and most of the chickpeas (reserving some to be stirred in at the end). Simmer until the vegetables are soft enough to blend.Add some of the lemon juice.Blend the soup with the ground almonds and return to the pan and heat through with the rest of the lemon juice if required and stirring in the chopped coriander and reserved chickpeas.