Karina’s Super-Healthy Thyme, Carrot and Garlic soup with Supergrains Bread!



  • 1 litre vegetable stock
  • 900 g carrots, sliced into rough cubes (don’t peel the carrot, just rinse it well and chop the ends off)
  • 2 large pink or red onions, roughly chopped
  • 4 garlic cloves, crushed and finely chopped
  • 200 g sweet potato, roughly cubed
  • 1 stalk celery, roughly chopped
  • 1 tablespoon of olive oil

To Serve:

  • 1 small bunch of fresh thyme, leaves picked, to serve each person
  • 1/2 teaspoon of tabasco sauce, to serve each person
  • A tiny drizzle of olive oil, to serve each person
  • 3 small slices of Supergrains bread, lightly toasted, to serve each person


Add one tablespoon of olive oil to a large pot, then place on the stove. Turn the heat to medium. Wait for a few seconds, until the oil heats slightly, then add your onions and stir fry for 1 minute only. After 1 minute is over, add your garlic, then stir fry for 20 seconds, until aromatic.

Once aromatic, add your vegetable stock, your carrots and sweet potato. Bring this to a boil and cook, stirring occasionally, for 10 minutes, or until just under cooked.

Once the 10 minutes are over, add your celery, then cook, stirring occasionally, for 5 minutes. One the 5 minutes are over, turn your stove to ‘off.’

Lightly toast your bread.

Compiling the beauty:

Ladle your soup into a medium-sized bowl. Drizzle a little olive oil and tabasco sauce over your soup. Finish by sprinkling your thyme leaves over your soup.

Serve with lovely toasted supergrains bread!

Serves 4 as a light meal


Karina x

Copyright © 2015 by Karina Teuma


Feeling ‘Souper’ Excited!

Karina’s Super Healthy Chicken and Vegetable Soup with Buckwheat Noodles!



– 300 g chicken thai fillet, fat removed, cubed small

– 3 cm x 3 cm cubed piece of fresh ginger, peeled and finely grated

– 3 cloves of garlic, finely grated

– 1 pinch of black pepper

– 3 tablespoons of soy sauce

– 1/2 tablespoon of sesame oil

– 100 g buckwheat noodles per person, cooked to packet directions

– 1 teaspoon hoisin sauce

– 1.5 litres of water

– 3 teaspoons of vegetables stock powder

– 3 shallots, roughly chopped

– 40 g kale, roughly chopped (including stems)

– 100 g red spinach (or green spinach), roughly chopped (including stems)

– 400 g sweet potato, peeled and cubed

– 1/2 teaspoon samba sakso (or red chilli paste)

– 1 x 400 g corn kernels


Using a medium sized pot, bring 1.5 litres of water to the boil, adding the stock powder to form a vegetable stock. Once water has been brought to the boil, add your garlic, chilli, ginger, sweet potato, hoisin sauce, sesame oil, soy sauce and black pepper. Boil for 8 minutes, or until sweet potato is cooked.

Note: while your sweet potato is cooking, you can cook your buckwheat noodles as per packet directions. Aim for 100 g of buckwheat noodles per person. After buckwheat noodles have cooked, strain well, then place at bottom of serving bowls.

After your sweet potato has cooked, turn the heat down to a simmer, then add your corn, red spinach, kale, shallots and chicken to the pot. Put the lid on, then cook for 5 minutes.

Compiling the Beauty:

After 5 minutes are over, or when the chicken has cooked, turn the heat to off, then pour the hot and nourishing soup over your buckwheat noodles.

Savour your nourishing bowl of beautiful, healthy soup!

Serves 4


Karina x

Copyright © 2015 by Karina Teuma

These aren’t ‘won-ton’ wontons!

Karina’s light and Spicy Chicken ‘wonton’ soup!



For the Wonton filling:

– 150 g chicken thigh fillets, fat removed, cubed into tiny pieces

– 2 cloves of garlic, finely grated

– 1 large pinch of black pepper

– 1/2 a teaspoon of Mexican hot sauce

– 22 egg pastries

– 3 drops of sesame oil

To seal the Wontons:

– 1 small cup of cold water

For the Wonton Broth:

– 2 tablespoons of soy sauce

– 3 teaspoons of vegetable stock powder

– 1 pinch of black pepper

– 1.5 litres of water

– 1 teaspoon of Mexican hot sauce

– 1 teaspoon of sesame oil

– 150 g carrots, sliced thinly

– 1 shallot, sliced thinly


Clean your kitchen bench well, wipe dry, then lay your wonton wrappers across your kitchen bench.

Make your wonton filling by combining all the ingredients for the wonton filling together, in a small bowl, then mix well to combine. Scoop 1/2 a teaspoon of wonton mixture into each wonton, then lightly brush two sides of the wonton wrapper with water (it should be the two sides that form a triangle). Fold your wonton wrapper over, to form a sealed triangle shape. You can either have triangle wontons, or you can experiment with different shapes.

Make your wonton broth, by combining all the ingredients for the wonton broth, except the shallot. Bring this mixture to the boil, then add all your wontons, being careful to stir the broth well so that the wontons do not stick together. Boil the wontons in the wonton broth for about 10 minutes, or until the chicken cooks and the wontons are nice and plump. Once cooked, add your shallot, then turn the heat to ‘off.’

Compiling the Beauty:

Grab a large soup bowl, then pour your broth and wontons in this bowl.

Sit in a warm place to enjoy your comforting and spicy soup.


Karina x

Copyright © 2015 by Karina Teuma

It’s pretty ‘Chilly’ Here!

Karina’s Spicy and Chilli Minestrone

IMG_7196 2


– 70g gluten free pasta shapes

– 1 x 400g can of diced tomatoes

– 4 cups of water

– 2 teaspoons of vegetable stock powder

– 1 large pinch of back pepper

– 2 rashers of rindless bacon, fat removed, then roughly diced

– 4 cloves of garlic, finely diced

– 1 white onion, roughly diced

– 150 g fennel, roughly diced

– 300 g baby brussels sprouts, halved lengthways

– 600 g sweet potato, diced

– 3 tablespoons balsamic vinegar

– 3 tablespoons dried mixed italian herbs

– 1/2 tablespoon hot chilli sauce

– 1 tablespoon of olive oil


Using a large pot, heat one tablespoon of olive oil, over medium heat. Once oil has heated through, add your bacon and fry until crispy and slightly caramelised. Once bacon is crispy, add your onion, then cook until translucent, stirring occasionally. Once translucent, add your onion, then fry for 30 seconds.

Add your balsamic vinegar to the pot, then cook this off until slightly reduced (about 1 minute), then stir. Add your vegetable stock powder to the pot, whilst adding your water to the pot, simultaneously, then give the whole mixture a good stir. Add your can of chopped tomatoes, then stir.

Add all your vegetables to the pot at the same time (sweet potato, brussels sprouts and fennel). Then add your pasta immediately after. Once the pasta has been added, add your hot chilli sauce, mixed italian herbs and black pepper, then stir well and allow to cook, on the same heat setting (medium heat) for about 8 minutes, or until vegetables are cooked.

Compiling the Beauty:

Serve your soup in a large bowl. Relax in a warm place, enjoying your nutritious and comforting bowl of Minestrone!

Serves 4


Karina x

Copyright © 2015 by Karina Teuma