The Humble Slow-Cooked Soup
There’s something deeply satisfying about rediscovering the simple joy of a slow-cooked bowl of soup. It’s not just comfort food, it’s been a major contributor to my 28kg weight loss. Yes, really.
A bowl a day? That’s been my thing. Homemade soup for lunch, all year round, at least six days a week for nearly a year. Packed with seasonal vegetables and a hearty dose of lean protein, it has become the ideal midday meal: nourishing, sustaining, and incredibly convenient.
The “Recipe” (or something like it)
As with most of my kitchen adventures, this is more of a method than a rigid recipe. I cook with what’s in season and what’s on hand. I use homemade stock when I can, add homemade powdered vegetable stock when I need to, and include plenty of herbs and spices. Lean protein is essential for me, as it keeps me going longer than carbohydrates ever could.
Slow Cooker or Stove Pot?
For me, the slow cooker wins every time. It’s a set-and-forget kind of tool, and there’s no risk of burning or drying out your food. I use a 6-litre model, which produces 8-9 generous portions (roughly two cups per serve). These go straight into freezer containers, ready to be defrosted whenever I need them.
The Versatile Stick Blender
If you don’t already own one, I highly recommend it. Mine doubles as a whisk, thanks to an interchangeable wand head, and it’s easy to clean. I like my soups thickened but not entirely smooth. I partially blitz the vegetables to create a creamy texture without adding cream or cornflour. I don’t blend the protein because I enjoy the texture contrast.
Vegetables: The Real Heroes
In true ‘Rediscover’ style, I’m a bit of a prepper. I use a combination of fresh seasonal produce from my garden, swap extras at Crop Swap meets, and buy in bulk when it makes sense. Anything I can’t eat fresh gets frozen or dehydrated and powdered, often with soups in mind.
I make my own frozen ‘soup starter’ packs. Each one holds about 12 cups of chopped vegetables, ready for a big batch. I favour above-ground veg like leafy greens, leek, squash, tomato, pumpkin, celery, mushroom, broccoli, cabbage, cauliflower and courgette. These tend to be nutrient-dense but lower in carbohydrates than root vegetables. I still include some below-ground vegetables such as kumara, beetroot, carrot, parsnip, swede, turnip and potato, but in smaller proportions.
Excess produce gets dehydrated and powdered into a homemade stock mix. It’s a bit of everything: tomato skins, carrot tops, celery leaves, beetroot peelings, and more. This means my soups have a depth of flavour and nutrition all year round.
Protein Matters
My two go-to versions are chicken and beef. I prefer chicken but rotate in beef to help with iron levels. I’ve learned not to cook chicken on the bone directly in the soup. It’s too fiddly when the bones fall apart. Instead, I either poach boneless chicken pieces whole and shred them after blending the soup, or I roast or pan-fry the meat separately and add it later. If using bone-in chicken, I’ll boil the bones separately for a stock and pour that in with the vegetables.
Beef is treated like a casserole. I trim off and discard the fat, sear cheap cuts (sprinkled with salt), and add both the meat and pan juices to the pot. Beef tends to need a little more cooking time to become tender.
I use about a palm-sized portion of shredded protein per serve, which is roughly 50 to 75 grams.
Herbs, Spices, and a Dash of Fun
Spices are essential. My favourites are smoked paprika and garam masala, which give a rich, hearty flavour without extra calories. I skip bottled sauces and instead add quirky touches like a splash of pickled onion juice, a spoonful of homemade relish, or a generous pinch of mixed dried herbs. Play around with it and enjoy the process.
As the vegetables simmer away, they create their own nutritious stock, and the whole house fills with comforting aromas. The only thing missing really is salt, which is added by taste preference, nearing the end of the cook.
Homemade Slow-Cooked Soup
Serves: 8-9 (2 cups per serve)
Ingredients
- 10 cups chopped ‘above-ground’ vegetables
- 2 cups chopped ‘below-ground’ vegetables
- Water, to cover
- 2 Tbsp total of your chosen spices
- 2 Tbsp vegetable powder (optional)
- 400 to 600 grams of lean protein (chicken or beef)
- 1 Tbsp powdered stock or salt, to taste
Method
- Add fresh or frozen vegetables to the slow cooker. Cover generously with water. Add herbs, spices, and vegetable powder if using.
- Set to LOW and cook for 5 to 8 hours.
- After 3 to 4 hours, use a stick blender to blitz the vegetables to your preferred texture.
- Add the prepared protein. Continue cooking for another 3 to 4 hours. Add salt or stock powder to taste.
- If using beef, allow for a longer cooking time after adding it—up to 6 or 7 hours for it to become tender.
Enjoy every spoonful.
