We know it’s a very challenging time at the moment in so many ways. That includes the supermarket shop!
The nature of your personalised plan, means that you don’t all get the same recipes. Some of you will have seen the ones we’re posting, but some won’t have had them in their plans before.
We want to help in any way we can, and sharing these meat free vegetable soups could come in handy at the moment. They are super easy recipes that scale up if you want to make bigger batches and possibly freeze.
P.s. There is one with shredded chicken, but you can get that already cooked from the deli counter, or worse case, just leave it out - it’s still delicious!
Roast Vegetable Soup
1 Serving
273 Calories
35 x min Ingredients
INGREDIENTS:
• 80 g x Butternut, Raw Pumpkin
• 80 g x Cauliflower
• 1 medium [140 g] x Fresh Carrot
• 0.5 medium [125 g] x Raw Zucchini
• 0.25 medium [30 g] x Fresh Onion
• 0.25 cup [50 g] x Canned Chickpea
• 1 medium [3 g] x Fresh/Jar Garlic Clove
• 2 tsp [10 g] x Olive Oil
• 3 g x Vegetable Stock Cube * [CONTAINS GLUTEN] - Please Use Alternative
DIRECTIONS
Preheat oven at 200°& line a baking tray.
Cut pumpkin, cauliflower & carrot into small pieces - it will cook faster with smaller pieces. Steam until tender, but not falling apart. If time is not an issue you can skip steaming. This just means the vegetables will take approx. 10 mins longer - just check on them through the cooking time.
Cut zucchini into quarters length ways & slice onion. Once steamed veg are ready,drain well & spread evenly over the baking tray.
Rinse & drain chickpeas. Scatter across baking tray.
Add zucchini to tray & scatter onion pieces over the top.
Sprinkle over crushed garlic & pour over olive oil. Season with salt & pepper.
Bake in oven for approx. 20 mins or until veg has become golden - this creates the flavour.
Once cooked, transfer to a blender or a bowl you can use a stick blender in. Puree until soup is smooth.
Crumble stock cube into some hot water & add to soup. Blitz again. You can create the consistency you prefer with how much water you add.
Add more salt & pepper if needed & serve.
You can easily multiply this recipe to make a big batch that you can freeze.
END.
Mushroom & Quinoa Soup with Toast
1 Serving
298 Cals
30 Min
INGREDIENTS
• 0.25 medium [30 g] x Fresh Onion
• 1 medium [30 g] x Fresh Celery Stick
• 100 g x Button/Cup Mushroom
• 2 tsp [10 g] x Light Canola Spread
• 0.5 medium [1.5 g] x Fresh/Jar Garlic Clove
• 0.5 tsp [2.5 g] x Dried Parsley
• 0.5 cup [125 ml] x Skim Milk
• 3 g x Vegetable Stock Cube * [CONTAINS GLUTEN] - Please Use Alternative
• 1 tsp [5 g] x Cornflour
• 1.5 tbsp [16.5 g] x Raw/Uncooked Quinoa
• 1 medium [38 g] x Low Carb Wholegrain Slice Bread * [CONTAINS GLUTEN] - Please Use Alternative
DIRECTIONS
Finely dice onion.
Finely slice celery.
Slice mushrooms.
Melt butter in a saucepan. Add onion & celery, cook until they begin to soften -approx. 5 mins.
Add crushed garlic & stir through.
Add mushrooms, parsley, salt & pepper.
Continue cooking & stirring for another 5mins.
Whisk together milk, the same amount of water as your milk, vegetable stock &cornflour.
Pour into saucepan. Bring to a boil, then reduce heat to a simmer.
Add in rinsed & drained quinoa.
Continue cooking, occasionally stirring for approx. 10 mins.
Taste to see if it requires any more seasoning.
Toast bread & serve with soup.
Note - once soup is ready, you can choose to leave it as is, or use a stick blender to combine for a smoother texture.
You can easily multiply this recipe to make a big batch that you can freeze.
END.
Roasted Pumpkin & Carrot Soup with Shredded Chicken
1 Serving
319 Cals
30 Min
INGREDIENTS
• 200 g x Butternut, Raw Pumpkin
• 1 medium [140 g] x Fresh Carrot
• 0.25 medium [30 g] x Fresh Onion
• 1 tsp [5 g] x Olive Oil
• 1 medium [3 g] x Fresh/Jar Garlic Clove
• 3 g x Chicken Stock Cube * [CONTAINS GLUTEN] - Please Use Alternative
• 2 tbsp [16 g] x Powdered Instant Mashed Potato
• 0.5 tsp [2.5 g] x Cumin
• 50 g x Butcher/Deli Counter/Fresh Chicken Breast - Cooked/Pieces/Shredded/Shaved
• 0.25 medium [11.5 g] x Raw/Fresh Chilli Pepper, Red
DIRECTIONS
Preheat oven 200°
Remove skin & cube pumpkin, cut carrot into pieces & slice onion.
Steam pumpkin & carrot until tender & drain well. Steaming will ensure the veg is tender enough, & the baking process will caramelise them. If time is not an issue you can skip steaming. This just means the vegetables will take approx. 10 mins longer -just check on them through the cooking time.
Using a non-stick baking tray, or a lined baking tray, evenly spread out the steamed veg. Scatter the onion over the top.
Drizzle over oil, crushed garlic & season with salt & pepper. Use your hands to mix around & cover the vegetables with the oil & seasoning.
Cook in the oven for approx. 20 mins, turning veg over half way through the cooking time.
In a bowl combine chicken stock, instant potato & cumin. Pour in a small amount of boiling water & mix well.
When roast veg are ready, use a food processor or stick blender to puree.
Add stock, instant potato & cumin mix to the pureed veg & continue to blend.
Continue adding boiling water in small increments & mixing until the soup is the consistency you like.
Serve soup in bowl. Top with shredded chicken - because the chicken is already cooked it can be stirred through the soup.
Garnish with fresh chilli.
You can easily multiply this recipe (without the chicken) to make a big batch that you can freeze.
END.
Curry Pumpkin Soup
1 Serving
307 Cals
30 Min
INGREDIENTS
• 200 g x Butternut, Raw Pumpkin
• 0.25 medium [30 g] x Fresh Onion
• 0.5 medium [125 g] x Raw Zucchini
• 1.5 tsp [7.5 g] x Olive Oil
• 1 medium [3 g] x Fresh/Jar Garlic Clove
• 3 g x Vegetable Stock Cube * [CONTAINS GLUTEN] - Please Use Alternative
• 1 tsp [5 g] x Curry Powder
• 2.5 tbsp [20 g] x Powdered Instant Mashed Potato
• 1 tbsp [20 g] x Greek Natural Yoghurt
DIRECTIONS
Preheat oven 200°
Remove skin & cube pumpkin.
Slice onion.
Cut zucchini in quarters length ways.
Steam pumpkin & drain well. If time is not an issue you can skip steaming. This just means the vegetables will take approx. 10 mins longer - just check on them through the cooking time.
Evenly spread pumpkin, onion & zucchini on baking tray.
Drizzle over olive oil & scatter crushed garlic over the top. Season with salt & pepper. Move veg around to coat with oil, garlic & seasoning.
Cook for 20 mins, moving veg around half way through the cooking time if you like.
In a bowl combine, veg stock, curry powder & instant potato. Pour in some boiling water & stir well. You will add more water when you puree the vegetables.
Use a food processor or stick blender, to combine roasted veg along with the stock,curry & instant potato mix.
Continue adding boiling water & blending until your soup is the consistency you like.
Serve with a dollop of yoghurt on the top.
You can easily multiply this recipe to make a big batch that you can freeze, just leave out the yoghurt when freezing.
END.
