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Sarah Stokes Nutrition

March Recipe

Hearty winter soup


Small amount of coconut oil
1 red onion, finely diced
1 garlic clove, crushed
1 fennel bulb, finely chopped
2 sticks of celery, finely chopped
1 courgette, finely diced
2 carrots, finely diced
50g/2oz quinoa
1 x 400g/14oz tin chopped tomatoes
400ml/28 fl oz water
400ml fresh chicken stock (from the fridge section in the supermarket)
Quarter of a teaspoon chilli flakes
1 x 400g/14 oz tin mixed beans (e.g. kidney, cannellini, chickpeas)
Large bunch flat-leaf parsley, finely chopped
1 lemon, juiced
Salt and pepper


Fry onion in coconut oil until it starts to soften. Add garlic (or add at end to keep in its active properties) and other chopped vegetables and fry for a further five minutes or so.

Add the quinoa followed by the tinned tomatoes, water and stock cube.

Add the chilli flakes and stir well.

Simmer for 15 minutes with the lid on (make sure the quinoa has changed into its distinctive 'curly' shape - so simmer for longer if necessary), before adding the beans. Simmer for a further ten minutes.

Add the parsley and lemon juice. Season with salt and pepper.

Any extra will keep in the fridge for about three days. Or make in bulk, freeze in small containers and use within a month.

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