Name: Low-Cal Spring Soup
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Ingredients: 3 Cloves of Garlic (16 kCal); 350g Leeks (77 kCal); 100g Green Beans (26 kCal); 200g Courgette (36 kCal); 200g Savoy Cabbage (48 kCal); 150g Carrots (45 kCal); 350g Celeriac (63 kCal); 150g Celery (11 kCal); 1 tsp Italian herb seasoning (2 kCal); Salt & Pepper to taste; 400g Tin of Chopped Tomatoes (96 kCal); 1¼L Vegetable Stock (25 kCal)

Low-Cal Spring Soup

7 Mar 2017

by Wholeness

Prep Time

10 minutes

Cook Time

10 minutes

Total Time

20 minutes

Background

I call this Low-Cal Spring Soup more because of its light and sunny quality rather than the seasonality of the vegetables going into it - which are anyway quite flexible and can be substituted with what you have available. If you do follow the ingredients as listed below it works out at a less than 15 kCal/100g - so it's remarkably good if you're dieting but is still really satisfying and filling. I use a pressure cooker which I think intensifies the flavour and is rather quicker. If you use a standard heavy based pan you'll need to simmer for about 30 minutes stirring regularly.

Ingredients

3 Cloves of Garlic (16 kCal)
350g Leeks (77 kCal)
100g Green Beans (26 kCal)
200g Courgette (36 kCal)
200g Savoy Cabbage (48 kCal)
150g Carrots (45 kCal)
350g Celeriac (63 kCal)
150g Celery (11 kCal)
1 tsp Italian herb seasoning (2 kCal)
Salt & Pepper to taste
400g Tin of Chopped Tomatoes (96 kCal)
1¼L Vegetable Stock (25 kCal)

Instructions

Clean all the vegetables and chop them finely.
Put the pan over a low heat and add all the chopped vegetables.
Stir thoroughly for a couple of minutes, allowing them to sweat before adding the seasoning then the tomatoes..
Add the stock, stir well and turn up the heat. Cook under pressure for 10 minutes.
Allow to depressurize by itself before serving.