As the leaves well and truely start to change colour and the temperature most definitely cools down, we realise we're in the middle of a wonderful autumn. To prevent illness and the usual change of season colds, we want to ensure we're well fed, well nourished and well rested. 

We want to continue to keep our body in a healing state rather than stressed so it's important to make the most of the delicious meals that come with very little prep, and as a bonus, last longer in our fridge and freezer than any summer salad was ever going to. 

Slow cookers, soup pots and warming recipes should all be getting a good workout again so Chantal shares with us her favourite soup recipe this month, and why it's one of the most nourishing. 

Roasted vegetable and creamy kale soup recipe

This recipe is both superfood filled, and also really handy for busy mums and professionals. You can use left over roasted vegetables from one evening (it's usually our Sunday night roast leftovers) to create a large pot of soup that can be enjoyed the next day and frozen for emergency meals when desired. 

We pack onion and garlic into this recipe for its amazing contribution to liver detoxification, and kale of course for its numerous nutrients - our favourites are calcium for bone and muscle health, fibre for digestive health, vitamin K for bone health, and of course iron for oxygen delivery and energy. 

This soup can use organic dairy if you tolerate it increasing calcium content and vitamin K2 or keep it vegan by using coconut cream increasing essential fatty acids for cellular structure and skin health. 


  • 4 cups vegetables, roasted (I used organic carrots, organic potato, gold kumara)
  • 1 large brown onion, roasted
  • 5 garlic cloves, roasted
  • 3 cups kale, tightly packed, roughly chopped
  • 1 large handful mixed fresh herbs (I used coriander and basil)
  • 6 cups of water (or for extra flavour use 1/2 water and 1/2 chicken stock)
  • Good pinch of salt (I used sea salt with kelp and plenty of it)
  • 1 cup coconut cream or organic dairy cream
  • 1/2 red chilli, de-seeded


  • If you aren't using left over roasted vegetables from the night before then simply throw your desired vegetables, garlic and onion into an oven dish and add a little coconut or olive oil, then roast for 20-25 minutes at 200 degrees or until slightly tender and golden. 
  • Place half of all the ingredients above into a food processor. You'll have to do it in two batches unless you have a very large food processor bowl. Pulse until combined, and then turn on high until thick and creamy. Depending on your taste, this may take between 30 seconds and 2 minutes to get your desired texture.


  • Pour into a large pot or bowl to combine both (or more) mixtures and then pour portions into containers suitable for freezing. Keep some in your fridge for the next few days also. 
  • To heat, always pour into a pot (or ceramic/glass dish if microwaving) on a medium heat and stir slowly until thoroughly heated through. 
  • To serve, simply drizzle some cold pressed olive oil over the top, add some pumpkin seeds, and some fresh herbs. Optional squeeze of lemon if you wish.