Name: LowCal Vegetable Soup
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Ingredients: 10 Squirts Olive Oil Spray; 3 Cloves Garlic (peeled & chopped)(13 kCal); 85g Onions (peeled & chopped) (30 kCal); 140g Potatoes (peeled & cubed)(105 kCal); 80g Spinach (20 kCal); 120g Carrots (scrubbed & chopped)(36 kCal); 400g Cauliflower (chopped)(112 kCal); 280g Celeriac (peeled & chopped)(50 kCal); 200g Celery (chopped) (14 kCal); 100g Curly Kale (35 kCal); 1 litre Vegetable stock (20 kCal); Seasoning to taste

LowCal Vegetable Soup

6 Mar 2017

by Wholeness

Prep Time

10 minutes

Cook Time

15 minutes

Total Time

25 minutes

Background

Soups really are a godsend for those of us watching the calories but that doesn't stop them being delicious and satisfying! This LowCal Vegetable Soup is a perfect example to please all the family that's easy and quick to make. If you don't have a pressure cooker just use a heavy based pan or casserole, cut the veg rather finer and simmer (stirring frequently) for about half an hour. Done as below it works out at around 20 kCal/100g.

Ingredients

10 Squirts Olive Oil Spray
3 Cloves Garlic (peeled & chopped)(13 kCal)
85g Onions (peeled & chopped) (30 kCal)
140g Potatoes (peeled & cubed)(105 kCal)
80g Spinach (20 kCal)
120g Carrots (scrubbed & chopped)(36 kCal)
400g Cauliflower (chopped)(112 kCal)
280g Celeriac (peeled & chopped)(50 kCal)
200g Celery (chopped) (14 kCal)
100g Curly Kale (35 kCal)
1 litre Vegetable stock (20 kCal)
Seasoning to taste

Instructions

Place pressure cooker over medium heat. Spray in the oil.
Put in the garlic & onion and allow to sweat for 2-3 minutes stirring occasionally.
Add the other vegetables and stir well together.
Pour in the stock and bring to the boil.
Fix the lid into place and bring up to pressure for 10 minutes then allow to cool.
Beat to a smooth texture with an electric hand-held blender, season as required then serve - with crusty bread if your diet allows!