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LowCal Vegetable Soup

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.
Print Recipe
Prep Time 10 minutes
Cook Time 15 minutes
Resting Time 4 hours
Total Time 30 minutes
Servings: 8 people
Calories: 1234
Ingredients Method

Ingredients
  

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

Method
 

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