Name: Low-calorie vegetable soup
Prep time: 15 min
Cook time: 11 min
Total time: 26 min
Ingredients: 10g oil spray; 230g Leeks~2 cloves garlic; 80g Mushrooms; 200g Capsicum/Green Pepper; 100g fresh Tomatoes; 200g Broccoli; 280g Courgette; 320g Carrots; 100g Celery; 140g Cabbage; 230g Swede; 400g can of Tomatoes; 1 vegetable stock cube; 1 litre water

Low-calorie vegetable soup

20 Feb 2016

by Wholeness

Prep Time

15 minutes

Cook Time

11 minutes

Total Time

26 minutes

Background

The beauty of this low-calorie vegetable soup is that it's really tasty and filling but also it's a "skinny dish" suitable for dieters. On top of that you can make it in minutes using a pressure cooker. It worked out at about 18 kCal/100g or 70 kCal/portion.

Ingredients

10g oil spray
230g Leeks~2 cloves garlic
80g Mushrooms
200g Capsicum/Green Pepper
100g fresh Tomatoes
200g Broccoli
280g Courgette
320g Carrots
100g Celery
140g Cabbage
230g Swede
400g can of Tomatoes
1 vegetable stock cube
1 litre water

Instructions

Chop all the vegetables into smallish cubes.
Spray the pressure cooker with the oil. Heat gently and add the leeks, mushrooms, pepper & tomatoes. Allow to sweat for a few minutes then add the other chopped vegetables.
Stir occasionally for another couple of minutes to let the juices come out of the vegetables then pour in the can of tomatoes. Dissolve the stock cube in the water and stir into the pan.
Cook under pressure (8-9 mins high,11-12 medium) according to the maker's manual. Take off heat and allow to cool by itself.