Living the ZOE way with Hugh Fearnley-Whittingstall: Hugh's Ultimate Autumn Soup Recipe
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- Опубликовано: 19 ноя 2023
- 'What I really like about the ZOE approach is that it's not a kind of restrictive list of do's and don'ts and things you're not supposed to eat. It's all about adding in the good stuff''
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. 
Наука
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.
Great tip!
@@joinZOE Actually, heating them more than 60 degrees damages the sulforaphane. Foundmyfitness described the best way. Place them in water for 10 mins at 60C. If you have sprouts they can tolerate 70C for 10 mins. Which substantially increases the sulforaphane (3-4 times). The higher you go above that and the longer, the more it gets destroyed. I grow the sprouts, which are FULL of much more sulforaphane than the florets and then heat the sprouts for 10 mins at 70 to tripple that already high amount! If you just cook them as @erobtelus described you will not get good results.
you can also add ground brown mustard for the myrosinase@@joinZOE
A similar effect is noted for allicin from garlic - which is why my first cooking step is always to mince the garlic and let it rest. Learned this from an excellent book called Eating on the Wild Side by Jo Robinson. So many interesting nutrition tips in there, highly recommended.
@@javhincapiebrown mustard?
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.
Just grab what you can and throw it into a soup. Even as simple as one legume (bean, pea, lentil etc), some type of leaf (kale, leak etc), and then some flavour (onions, garlic, tomatoes) and some type of starch (potatoes, corn) if you want it. The joy of soups is that you can pretty much do whatever you want with whatever is available.
I agree. Not many have access to a garden. Supermarket veggies and on a budget would be lovely.
Agreed. We all want to eat healthily and reduce risk of diseases but the cost of buying good quality products makes it out of reach.
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. ❤
You sound young at heart and that’s all that counts.❤
One of the best collabs so far. More recipes appreciated.
Thanks Sabina, we appreciate the feedback
Huw's book Much M
@@user-gk1lx5dp9zI’ll have to check it out. What has been your favorite so far?
Love this ..more please
I highly dislike raw broccoli. I eat broccoli sprouts for health 🇨🇦
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.
Yes a great choice of Ambassador.
Indeed. Always been a huge Hugh fan, ever since his 'cook on the wild side' days. Oh how I wanted my own Gastrowagon! 😂 Even entered the comp to win it lol
I'd been travelling round the country myself and had to stop just before it aired, so it was right up my street (pun totally intended).
River cottage fed my desire to eventually have my own smallholding as well, but unfortunately ill health put paid to that dream, altho I've been as self-sufficient as I can without going the whole hog (again, intended). Which is one of the reasons that I'm doing Zoe now, and up pops Hugh again! Crazy how he's sort of been there in the background of my last 30yrs, foodwise.
Looking forward to more of his recipes for Zoe.
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.
Thanks, Zoe, for listing the recipes too!
It's great to see Hugh back! He's been absent far too long!
Finally some one cooks the ZOE way. We need more of it.
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.
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. ❤
We need allotments in the US on every corner lot
Love watching Hugh, he has taught me so much about healthy eating,love this so pleased he has teamed up with Zoe.x
Great video. Loved watching it. Looking forward to Hugh’s future episodes.
Vegetable soup looks full of goodness, we always gave our children vegetables and Yorkshire Puddings ,Onion sauce helped them eat the vegetables, grown up now 😊
So happy to see Hugh Furry-Knittingwool! I'm going to make some this week to boost my plants! Perfect collaboration 🎉🎉🎉
Excellent video, have always liked Hugh's approach to cooking and really appreciate this !
Just fantastic. Love watching Hugh in his garden. Looking forward to seeing more of him on Zoe & making this soup.
I loved everything about this episode: the splendid garden/farm, the food and the preparation of the food.
Love Hugh. It's nice to see him again and hear his advice.
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. ❤😂❤😂
Absolutely brilliant - used a variant of this today alongside Tim S improvisation tack. Was awesome & 2 weeks on the trot improvisation soups have had a big 👍👍👍The guys at Zoe are brilliant & this was great for ideas too. Thanks for recording this and sharing.
Fantastic! Zoe plus Hugh! Does life get any better?! 😊
we're so excited to have made this dream collab happen 💛
Was it really necessary to show HFW taking a shower just to show his glucose monitor? A bit naff, a bit of wholesome gardening and a few recipes are fine@@joinZOE
Really enjoyed this! Apart from the wonderful recipes I found it rather uplifting! Well done Zoe and Hugh.
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.
Nice, thanks. I had wondered about the volume issue. I don't have a working garden, but do have a veg shop nearish, and they'll do quite small quantities, but not sure they'll go this small!
Make a big pot and freeze half of it, or you can keep heating it up for a few days and it’ll do for lunch for nearly a week, just make sure you boil it really well especially if made with chicken bone stock.
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!
What a terrific partnership.... theory and practice. Thank you.
Hugh has the best life, so wholesome ❤ This soup is going to be my new lunch for my lunch break❤
It's exciting to see how chefs can use this newfound approach to the diet world in their cooking. I can imagine there will be cookbooks for people with specific blood sugar/fat guidelines in the future. What a time to be alive.
Absolutely delighted to see this collaboration! HFW has led on healthy eating, sustainable growing and community sharing for decades, a real trailblazer.
Well done both Zoe and Hugh this is a natural partnership of science, good food and social responsibility. 😊
When production staff find out that they're doing a gig with HFW they must be thinking "Yes! - result!!" Great to have his boyish enthusiasm supporting and spreading the message
Brilliant! what a great partnership. Hugh is great!
Loved this! Looking forward to more input from Hugh!
I love watching Hugh and miss his series River Cottage. I will make his recipes and ideas for sure. Zoe hope you have him on lots of times. Thank you.
Huef!! (As my dad calls you) a fab collab. Spurred on by the success of my courgettes this summer, I've picked up some veggie seeds. Very excited to grow my veggie garden, even if its just in a few big containers!
we love this zuppa contadina, excellent with soffritto and cavolo nero, bravo!
The food looks amazing & no surprise there. Can I just say a big hurrah for Hugh F-W's very darned hoody 🙌 Living a life in tune with the cycles of life!
So glad about this collaboration. Lot of respect for H F-W who’s long advocated healthier eating. 6 weeks into my Zoe programme I’m looking to increase my soup repertoire.
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
Zoe is a business. Tim Spector isn't trying to help us, he's trying to help himself get richer than he ever dreamt of back when he did real academic work. Write to him and ask why his books are not available in free e-book versions. If the goal is to help rather than to make money, surely he would not demand money in order to share his precious insights.
@Tim: Will you commit to making sure any future books on the topic of nutrition will be made freely available in electronic form? If not, why not?
@Zoe: Will you become transparent and tell everyone exactly how much money you are making from the business? Both Zoe as an organization and the top 20 individuals with the concrete amounts? By this I mean you make these facts as disoverable as your science content and nutritional advice content, publishing a video for instance each quarter and presenting your revenue and how it is spent and distributed to various parties. If your mission is what people commenting on this video seem to believe it is, to improve people's health and make their lives better, seeing that you are just making a good living, not turning nutrition advice into big business, would really help your credibility and make it easier for skeptics like me to think your advice might not be designed mainly to lock me in to your system, and only secondarily to make me healthy and happy.
This is great! I love this content and recipe. Please bring more like this ❤
great to see all the excellent work hugh does. been a fan since River Cottage 🏡❤
Great collaboration 🙌 beautiful garden and love the outdoor cooking 😃 everything looks delicious 😋
thank you Nazeen!
Absolutely love this!! Please make more. Made me wanto to run out and get an allotment!
A word of caution: I developed gut issues on a high fibre diet. If you notice that you're constipated, bloated, gassy, take it easy with the fibre. Usually, when you're constipated, the advice is to eat more fibre, drink more water, etc, but it could actually worsen your symptoms and even cause SIBO (Small Intestinal Bacterial Overgrowth). The root cause of these problems is not the healthy food, obviously, but many people already have underlying issues (slow gut motility due to undiagnosed hypothyroidism, for example, but there could be many other issues). If you then eat this much fibre, you're going to overwhelm your digestive system. First, you'll have to solve your underlying issues and then increase the fibre in your diet gradually.
Totally agree…..im on a more keto path now. I havent eaten a raw salad in two years and kale is poison.
@@Beatrice-nx5ldthank you! I didn’t know you could have too much fibre! All my problems solved! Crazy!
@@Beatrice-nx5ld 25-30g per day is the *minimum* recommended fiber intake, it's certainly not the "limit." I'm sorry you have gut issues, but millions of people eat way more than 30g of fiber per day with zero issues. I get at least 50-60g/day, sometimes more, and have no gut issues at all. I'm 67, vegan, and all my blood work is perfect.
Since I’ve introduced fermented foods, I can now eat leafy greens without issues.
Hugh you'll live forever with that incredible soup and good genes.
This a keeper. My nightly dinner salads usually have 12-28 ingredients including avocado, but this will be my winter soup.
More like this, wonderful! Thank you!
Really enjoyed this and great tip for using lots of veg.
Great addition to the Zoe team. I need a nice seasonal recipe library now so I can access ideas for the opposite season here in Australia 😅
This was just WONDERFUL
Bloody love Hugh.
Yes isn’t he great ❤
Looks absolutely delicious! Im going to make this soup
In terms of expense as mentioned below, one can easily reduce the number of vegetables to a more budget friendly version. I was inspired by the idea of this soup. I wouldn't feel like I had to include exactly all the vegetables mentioned here, every time I make it. Starting with some carrots celery, broth, can of tomatoes, beans, leaks, onions and a bag of spinach. Add in some frozen corn and green beans if you need a grocery friendly option. That is a good start for a soup, and you could make a big batch and freeze this. Then add in other ingredients as your budget or your garden allow. I think this is genius!
Just love love love this.
Love this garden and the idea of so many plants in a meal.
Wish I had a garden like that one!
I would have enjoyed seeing the response of the partakers of the meal to see if it tasted as good as it was healthy ❤
I was lucky enough to taste the dishes and can confirm they were delicious and well worth cooking 😊
@@jeremyfurlong9498 Wonderful, Jeremy! Thank you.
Gorgeous soup, thank you Zoe and Hugh. Some names of the varieties you grow would be really useful.
Ok, that's tomorrow sorted then; take the day off work to chop vegetables and make soup!! (And before you all jump on me - I'm vegetarian, love Hugh F W, and have his 'Vegetable' book, which is a bible for me and I use it a lot)
Get his new one it is amazing
I’m across the pond and am hoping to find Hugh’s books over here. I am in love!
@@LaurieAnnCurry Got mine from Amazon. I have most of his books and I think it is amazing how his body shape has changed since he became more plant focused.
@@user-gk1lx5dp9z thank you!
😂❤HF-W's infomercial for Zoe. It all looked great, and as a side to a lovely grass fed, grass finished steak, quite a nice meal. 😊
Fantastic, just what we did, bring it on
wow, love this... thank you
The onion, carrot, and celery in French " Mirepiox"
Thank you for the recipe👍
Perfect collaboration 😊
I’d love to have a garden like that, but for now I’m just going to keep some of these ingredients in mind for my next trip to tesco XD
So inspirational! I'm really hungry now!
Just bought Much More Veg at charity shop by HFW. Really looking forward to trying the recipes
My nutritionist strongly advocates always limiting kale intake and preferably always cooking it--not eating it raw. Especially of concern if you have thyroid disease (blocks your ability to absorb iodine). There are other issues. Good to do the research.
Yawn. I see your unqualified ‘nutritionist’ and raise you a score of PhDs.
Waiting to see if / how hugh gets all of this into that pot. Quite admirable!
Amazing work put into your videos. Amazing how people are making stuff better or equal to the BBC on this platform.
Bbc 😂
Thanks so much for the info about sulforaphane! I’ll chop my broccoli and let it rest in future….!
Loved it, and for ONCE a TV chef with an apron on !!!! ⭐ Looking forward to more like this, thank you Zoe
I wear my River Cottage Cookery School apron every day -- reminds me of the fun I had at River Cottage years ago!
I wear an apron every day of my life, and I love it! I have a custom made apron that fits perfectly, and it brings me so much joy. I got mine from Vermont Apron Company.
Thanks Hugh!!
thanks for watching!
Love this!
Savoury and inspiring ! 😊
Hugh doesn't know he's my guru. I have a coldframe on my flat balcony with some nice carrots getting ready for Christmas.😊
This is brilliant thankyou
Here for Hugh!!! Reminds me of the good old days (which was why we started our smallholding and never looked back!) Was the other kale variety Red Russian? Tracy
Thank you so much for this it was great 👍 That being said, not many people have a garden like yours so this recipe is not practical for many, (including myself). It would be great to have healthy and simple recipes on this channel to include and encourage healthy eating. Thanks again though, it looked delicious 🤗
I make vegetable soup and eat it every day, but I dread to think how much this soup would cost me to make without a vegetable garden.
Heartily recommend using an electric pressure cooker for dishes like this. Way more fuel efficient, at least half the cook time, needs less additional fluid and relies more on the liquid present in the vegetables.
great idea!
Would love a garden like yours too… natural food to imbibe
It's Kioggia,...with a hard c..but wonderful, wonderful garden! You've really earned yourself a new follower..
I remember as a child we were always given the cabbage water to drink 🤗
At home, the cabbage water always went into the gravy. So we all got the benefit from it in tasty gravy!
Wow! Amazing food!
Soups are such an easy way to eat plant based healthily.
Brilliant! I love this presentation, with all its useful nuggets. As an added benefit, many of the community comments are great.
Yes, lovely if you can afford it !!!
Pulling those leaks off the ground also counts as resistence training.
😂 a double benefit
Not sure how to go about logging the earth and knife rust in my Zoe app for this recipe, Hugh's definitely contained both. I get it was more of an approach rather than recipe vid but bloody hell imagine pricing that up in your local Sainsbury's. Huge Zoe fan, love the thing, life changing app and approach.
Alliums are cheap, chard is so productive you will be glad to use as much as possible, the point also of the video was that you can use a variety of different vegetables and don't need to use exactly the same ones. You could use cabbage instead of kale, you can use the leaves of a head of cauliflower. If you don't have fresh herbs, use dried. The oil is probably one of the more expensive ingredients, extra virgin oils aren't cheap.
If it's 100% plant-based and 100% animal-cruelty free, then it has got to be delicious, healthy and worth my time. Thanks.
Nice addition - except it’s Spring here in Oz.
Riverford Organic Farmers is an excellent YT channel for recipes too.
The recipe is on Zoe as Seedy Almond Cake - however the ingredients on Zoe DO NOT include the wholewheat flour! When I added that in it brought the score down to 65 for me, so be aware!
Awesome and vegan too! ❤
More of Zoe recipes please 🙏🙏🙏
Nice. Hugh, I have your River Cottage Fermentation (NO.18) Book. It is brilliant. Could you not add a couple of fermented vege's after cooking the soup on top of the pesto? I eat two meals a day and always have around 6 tbsps of 2 different type of ferments with each meal. I feel like I am missing major nutrition without my daily ferments. Do a Zoe on your ferments also. Great video, thanks.
Great suggestions!
So cool Zoe to be teaming up with Hugh he is brilliant!!!
No need to saute those veg at the beggining - they're healthier just cooked in the stock.
Scotch broth is also a great, simple way of getting these good things into you with very little prep. My granny's recipe is a pack of broth mix (rinsed) with a chopped leek, chopped carrot, chopped potatoes and parsley. Cover with 2-3 litres of water and bring to the boil, then reduce to a simmer and leave to cook for 1 1/2 hours.
I like to add a couple of skinned chicken thighs which I remove at the end and shred the chicken meat to add back in - means you get the advantage of the extra protein and some bone broth in there.
Super simple and makes enough that we can eat it for lunch for 2-3 days and freeze half for the next week!
This is eating I'll bring the wine xx
Can't wait for the day when you will be able to dip your spoon into the screen and take a bite.
How incredible would that be!
My garden gets annihilated by slugs. I am so disheartened. A new veg grower with a lot to learn.
Not a new veg grower, but have "a lot to learn*. I've had slug/snail damage in 5 gardens over 60 years, damage lessening with time, I've used sand, beer traps, rue + other plants, etc, in desperation - slug pellets. 5 yrs ago RHS (I'm an ex-member) did tests on "home methods", result was they didn't work. Good on you!
I'm thinking about investing in the Zoe programme. Nuts, legumes, and some seeds are potent migraine triggers for me. I'm allergic to fish, shellfish, and fungi. I got really irritated with my employer's BeWell programme as I
kept getting low scores because I don't eat these foods! I'd rather not repeat this experience.
The nice thing about it is you customize your choices and see how they stack up to your own fat/sugar response. I thought whole grain or sprouted, flour less bread was low glycemic but not for me and I am glad to get those foods down to a minimum.
Just wondering if the striped beetroot has the same nutrients as the red kind? Lovely video.
nice what you can do if you have the wherewithal, or to put it another way, rich.
Great video. Is there a recipe available for your almond cake please?