Sarah Butler: My soup and quiche recipes are perfect recipes for hectic weekdays

Both recipes are simple, nourishing, and freezer-friendly,

These recipes prove that family-friendly food can be quick, healthy, and absolutely delicious

When you’re balancing family life, it can feel like a constant challenge to put wholesome, home-cooked meals on the table without spending hours in the kitchen.

That’s exactly why these two recipes, oven-roasted Mediterranean soup and salmon and spinach quiche are such lifesavers. Both are simple, nourishing, and freezer-friendly, making them perfect for those hectic weekdays.

The soup is a real one-pan wonder: chop a few vegetables, let the oven do the hard work, and then blend everything into a silky, flavour-packed bowl of comfort. Paired with golden, homemade croutons, it’s warming, satisfying, and a great way to get plenty of goodness into the whole family.

The quiche is a light yet filling option that’s packed with protein, leafy greens, and rich smoked salmon. Using filo pastry keeps it crisp without the fuss, and it’s just as good for dinner as it is for a weekend brunch.

Slice it up, freeze it, and you’ve got an instant homemade meal ready whenever you need it.

Together, these recipes prove that family-friendly food can be quick, healthy, and absolutely delicious — even on the busiest of days.

Oven Roasted Mediterranean Soup

recipe by:Sarah Butler

I love to make a big pot on the weekend and freeze individual portions — ideal for pulling out on a hectic weekday for a quick lunch or dinner. Serve with homemade golden croutons for a little crunch.

Servings

4

Preparation Time

 5 mins

Cooking Time

 40 mins

Total Time

 45 mins

Course

 Starter

Ingredients

• 1 sweet potato, peeled and cut into small cubes

• 1 large red pepper, cut into small cubes

• 3 tomatoes, quartered

• 1 stick of celery, diced

• 3 garlic cloves

• 2-3 sprigs of thyme

• 2 tbsp olive oil

• 400ml vegetable or chicken stock

• 100ml fresh cream

• Handful of fresh basil

• A few sprigs of fresh parsley

• Salt and pepper

• For the croutons

• 2 slices of white bread, crusts cut off and cut into cubes.

• 2 tbsp olive oil

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Method

1. Preheat the oven to 200°C/180°C fan/Gas 6.

2. To make the croutons, toss the bread cubes in the olive oil and season with salt and pepper.

3. Bake in a preheated oven for 10-12 minutes until golden.

4. To make the soup, place the sweet potato, pepper, tomatoes, celery, and garlic onto a baking tray and drizzle with the olive oil.

5. Place the thyme on top and season with salt and pepper.

6. Bake for 15 minutes, then cover in foil to prevent the vegetables from burning.

7. Bake for an additional 15-20 minutes until everything has softened.

8. Place the vegetables into a saucepan.

9. Add the stock and cream.

10. Add the basil leaves and parsley.

11. Gently bring it to a light simmer, then use a hand blender to blitz the soup to a smooth consistency.

12. It is vital to taste the soup at this point. Adding salt and pepper will make all the difference to the flavour, so take the time to taste and season well.

Sarah's secret

Try different herbs to change up the taste. Rosemary, sage, and thyme will all give this soup a different but equally delicious flavour.

Fresh herbs have the best flavour; remember, you can freeze fresh herbs and add them directly from frozen to soups.

Salmon & Spinach Quiche

recipe by:Sarah Butler

It’s quick to prepare, looks impressive on the table, and works just as well for a weekend brunch as it does for an easy midweek dinner. Best of all, it can be sliced up and frozen, making it a handy back-up meal for those evenings when time is short.

Servings

4

Preparation Time

 10 mins

Cooking Time

 50 mins

Total Time

 60 mins

Course

 Main

Ingredients

• 3 sheets of filo pastry, each cut in half

• 300g cottage cheese

• 100ml milk

• 3 eggs and 2 egg yolks

• 80g spinach

• 100g smoked salmon

• 10g chives, chopped finely

• 50g feta cheese

• Salt and pepper

Method

1. Preheat oven to 190°C/170°C fan/gas 5.

2. Blend the cottage cheese and milk together until smooth using a blender.

3. Place the mixture into a large bowl and add the eggs and the egg yolks and whisk to combine.

4. Mix in the spinach, salmon, and chives and season with salt and pepper.

5. Spray a deep spring base tin with oil and layer the filo sheets, spraying each sheet with oil.

6. Ensure there are no gaps and that it overlaps the rim of the tin.

7. Pour in the mixture and crumble the feta cheese on top.

8. Bake for 45-50 minutes.

9. Once golden, cover the top with foil after 25 minutes to prevent burning.

10. Allow to cool a little for easier slicing.

Sarah's secret

Quiche freezes really well if you have any leftovers. Cut it into slices and store, knowing you’ve a healthy and handy back-up meal for those days when time is lacking.