Category: Soups & Starters

Categories
Low Calorie Recipes Soups & Starters Vegetarian

Fast Fasting Soup – 41 calories per cup

Fast Fasting Soup recipe. Vegetarian Low calories recipe 5:2 diet
Fast Fasting Soup recipe. Vegetarian Low calories recipe 5:2 diet

Makes 5 cups (approx 41 calories per cup)206 calories total.

Preparation Time: 10 minutes.

INGREDIENTS
280g carrots (1 large) – 84 calories
90g red capsicum (bell pepper) – 15 calories
50g diced onion – fresh or frozen – 14 calories
33g mushrooms (3 medium) – 15 calories calories
10g Parmesan cheese – 37 calories
30g low fat Ricotta – 27 calories
1 vegetable stock cube – 15 calories
3 cups water.

METHOD

  1. lace all indigence in large blender (I use a Vitamix) and process for 6-8 minutes until cooked.
  2. Serve with 2-3g Parmesan sprinkled on top – 9 calories extra

NOTES:

I serve myself 2 cups with the Parmesan on top for only 50 calories!

The capacity of blenders vary. Some use friction to cook the ingredients as well as blend. If your blender cannot do this you can always blend the ingredients and cook in a saucepan. The cooking time will be longer.

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Categories
Soups & Starters

Mild Cajun Vegetable Soup – 78 calories

Low Calorie Recipe Book - Cajun-Veg-Soup-low-calorie-recipe-book
Low Calorie Recipe Book – Cajun-Veg-Soup-low-calorie-recipe-book

INGREDIENTS:

1 whole bunch celery (including leaves) – 100 calories
1 medium leek (270g) -89 calories
2 Massel chicken stock cubes – 17 calories
360g carrot – 108 calories
100g dried pearl barley – 152 calories
50g dried red lentils – 143 calories
1 pkt chicken noodle soup (or replace with more stock if watching sodium counts) – 152 calories
½ cup (30g) fresh finely chopped parsley – 10 calories
1½ teaspoons cumin – 12 calories
2 Tablespoons Cajun Seasoning – neg calories
1 teaspoons turmeric – 8 calories

METHOD:

Slice leek lengthwise in thin strips, then slice in to small fine pieces
Put vegetables into food processor with a blade and process until finely diced.
Add all ingredients except soup to large crockpot / slow-cooker and cover with hot water until 3/4 filled (approx. 3 litres)
Turn on high and when hot add soup then turn down low and cook for at least 5 hours.
I usually make at night and let cook over night. Makes a thick hearty soup with not too much spice for kids to eat.

Serves 10/450gm meals (78 Calories)
Recipe Total: 781 calories Makes approx 4 1/2 litres.
Freeze what you don’t use for easy meals.

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Categories
Soups & Starters Vegetarian

Pumpkin Winter Soup – 85 calories per serve

Low Calorie Recipe Book - PUMPKIN WINTER SOUP - 85 calories per serve
Low Calorie Recipe Book – Pumpkin Winter Soup – 85 calories per serve

Serves 6 (85 Calories)
Recipe Total: 510 Calories
Freeze what you don’t use for easy meals.

INGREDIENTS:
8 cups diced pumpkin
2 tsp. minced garlic
1 cup diced onion
½ tsp. Cumin
1 tsp. Nutmeg
2 Massel chicken stock cubes
4 cups water

METHOD:
1. Combine all ingredients in a large saucepan and boil until cooked. Blend with a Barmix or food processor. Add a dollop of light sour cream or low-fat Greek yogurt (optional). I prefer it without the extras.

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Categories
Soups & Starters Vegetarian

Creamed Cauliflower Soup – 104 calories

Low Calorie Recipe Book - Creamed Cauliflower Soup - 104 Calories per serve
Low Calorie Recipe Book – Creamed Cauliflower Soup – 104 Calories per serve

Serves: 8 ( 104 Calories per serve – approximately 2 cups per serve)
Total calories per recipe: 952

Preparation Time: 5-10 minutes.
Cooking time: 40-50 minutes

INGREDIENTS
1 tablespoon MCT oil (or other cooking oil) – 85 calories
100g onion – 27 calories
3 garlic cloves – 15 calories
3 medium carrots (200g) – 60 calories
1 teaspoon ground cumin – 3 calories
1/2 teaspoon nutmeg – 8 calories
10g Basil pesto – 45 calories
10g fresh or frozen parsley – 4 calories
1 Massel stock cube – 8 calories
1 large head of cauliflower – 800g – 200 calories
1 large potato (350g) – 245 calories
100g Greek natural yogurt – 129 calories
7 cups water
Freshly ground salt and pepper (to taste)
Smoked paprika – neg

METHOD

Dice onion or use frozen diced onion.
Finely dice garlic and carrots
Add oil to heated pan. Add garlic, onion, carrot, parsley, basil pesto, cumin, and nutmeg and cook 3-4 minutes.
Chop cauliflower head roughly and add to mixture with water and crumbled stock cube, salt and pepper.
High simmer for 20 minutes. Add yogurt (optional) and blend until smooth.
Garnish with a sprinkle of smoked paprika if desired.
Serve with 4 pappadams cooked this way and add only 50 calories!

NOTES:
This is a mild soup so if you like heat add chili or a hot paprika garnish.

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Categories
Entre & Snacks Pasta Salads & Sides Soups & Starters Vegetarian

Low Fat Pappadams – 50 calories

Low Calorie Recipe Book - Low Fat Pappadams - 50 calories

Low Calorie Recipe Book – Low Fat Pappadams – 50 calories

 

We love Indian food and pappadams are a treat in our house.

If you want no oil pappadams simply microwave on high for 60-90 seconds and watch them puff up!

4 pappadams cooked this way can be added to soup and other meals as a side treat costling only 50 calories – enjoy!

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Categories
Chicken Egg & Poultry Soups & Starters

Asparagus and Chicken Soup – 144 calories

Asparagus & Chicken Soup - 144 calories per serve
Asparagus & Chicken Soup – 144 calories per serve

Serves: 8 ( 144 Calories per serve – Approx 2 cups per serve)
Total calories per recipe: 1064
Preparation Time: 10 minutes.
INGREDIENTS

Light spray Coconut or olive oil – 10 calories
100g large onions – 27 calories
3 garlic cloves – 15 calories
440g chicken breast fillets (all skin & fat removed) – 462 calories
3 x 340g tins asparagus spears (drained) – 117 calories
200g grated carrot – 60 calories
4 Massel chicken stock cubes – 120 calories
220g can sliced mushroom in butter sauce – 70 calories
70g pearl barley – 223 calories
30g dried grated Parmesan cheese – 141 calories
100g Low Fat Ricotta – 34 calories
14 cups water
Freshly ground salt and pepper (to taste)
1 teaspoon. Olive oil – 45 calories
1 1/2 teaspoons (5g) Guar gum (Xanthan gum) – 10 calories

METHOD

Dice onion or use frozen diced onion.
Finely dice chicken breasts and set aside. Grate carrot and place in heat proof bowl and add stock cubes.
Finely chop asparagus and add to carrots.
Boil 4 cups of water and add to grated carrot to dissolve the stock cubes.
Combine olive oil and Guar gum well in small bowl and set aside.
Lightly spray large saucepan with coconut or olive oil. Add garlic and onion and cook I minute.
Add chicken to onion mix and cook stirring until meat is sealed.
On medium heat add stock and carrot asparagus mixture to saucepan and stir.
Boil remaining 10 cups of water and pour into saucepan.
Add mushrooms, barley, Parmesan and ricotta and stir well.
Bring to the boil then lower the heat to simmer for 20 minutes.
Add oil and Guar gum mixture, slowly drizzling it into the mixture as you stir to thicken.
Cook for a further 5-10 minutes. Season with salt and pepper to taste.
Serve with fresh herbs if desired.

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