G F Friendly
Vegetable Soup
a weight-watcher's low-calorie soup
1 Tbsp chicken stock powder
3 beef stock cubes
1 can tomatoes (mashed)
2 medium potatoes
2 carrots
1 medium onion
3 celery sticks
1 cup finely-chopped pumpkin
2 litres water
Salt & pepper to taste
Peel, then grate potatoes and carrots. Finely chop the other vegetables. Put all the ingredients into a large pan and bring to the boil. Turn down the heat, cover and simmer 45 minutes, stirring occasionally.
Once cooked, the soup can be put through a blender or food processor for a smoother texture if desired.
Refrigerate when cold Makes 12 250ml cups
The soup can be served as an entrée, eaten as a between-time snack, or paired with club sandwiches for a tasty alternative to coffee and cookies during a get-together with friends. Low in calories, it is a great hunger-buster that can be eaten anytime without the risk of increasing body fat.
The above recipe is just a starter and the ingredients can be changed to suit individual tastes and preferences. Variations can include green beans, sweet potato, zucchini (courgette), swede, turnip, parsnip, etc. Weight-watchers should avoid peas and sweet corn. Also try different combinations of stock flavours.
Adding a little spice to individual serves makes a nice change, especially when you have soup two or three times in any one day. Curry powder, chilli, Creole spice, Italian herbs, cardamom, you name it - the choice is yours.
Click here to view or print recipe in PDF.
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