Soup

Roasted Tomato and Garlic Bean Soup (with Shortcut Croutons)

| roeliaschoeman

Adapted from Fresh Living Magazine July 2015

 

Serves 2

1 Serve = +/- 3 Veg, 1.5 protein, 1 fat, 1 CC

 

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500g tomatoes, quartered

3 peeled garlic cloves

2 rosemary sprigs (I used more!)

10 ml olive oil

1 tin 410g baked beans in tomato sauce

1.5 cup chicken stock (vegetarians can add veggie stock instead)

Salt and Black Pepper to taste

Sprinkling Italian Herb seasoning

1 TBS Tomato Paste

3 slices Albany Ultima – toasted and cut into croutons, quick and easy shortcut!

Fresh parsley to serve

 

Combine tomatoes, garlic, rosemary and olive oil in a Ziplock/plastic bag and shake to coat. But on baking sheet (lined with tin foil and treated with non-stick cooking spray) at 200C for 45 min.

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Transfer to saucepan and add baked beans, chicken stock and seasoning. Simmer for about 15 minutes on medium heat.

Liquidize and serve with fresh parsley and croutons

 

Super Thick Potato and Cauliflower Chowder

| roeliaschoeman

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5ml olive oil

1/4 tsp fresh garlic, chopped

50g chopped onion

150g cauliflower

200g potatoes, peeled and cubed

250ml chicken stock (add more if the chowder is too thick for you!)  Vegetarians use Veggie stock instead!

Fresh thyme (about 3 sprigs)

Salt and Pepper to taste

 

To serve:

30g low fat feta

A spring of thyme to serve

 

Fry onions and garlic in oil for few minutes, add the rest of the ingredients except feta and thyme to serve.

Simmer on low heat until potatoes are soft.

Liquidise and serve with feta and thyme

Roasted Tomato Soup with Feta

| roeliaschoeman

6 large Rosa tomatoes

Garlic Salt

Italian Herb Seasoning

1 med red onion

5ml basil infused olive oil

250ml chicken or veggie stock

Salt and pepper

30g crumbed feta

 

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Cut tomatoes in half, sprinkle with garlic salt and Italian Herb Seasoning and oven roast for 30 – 45 minutes at 180C (you still want the tomatoes firm, but cooked).  Fry onion in olive oil, add tomatoes and stock – season to taste.  Simmer on low heat for about 20 minutes.  Liquidise and serve with feta.

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Carrot and Cannelini Bean Soup

| roeliaschoeman

Serves 1

3 Veg, 1 Prot, 1 Fat

 

 

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100g chopped onions

200g carrots

5ml olive oil

100g cooked cannelini (white) beans

200ml chicken stock

1/4 tsp ground cumin

1/4 tsp ground coriander

1/4 tsp (or more!  :P) chopped garlic

Red pepper flakes (I like it quite spicy, so I added quite a bit)

Salt and Pepper to taste

Fresh coriander to serve

 

Fry onion and spices in olive oil.  Add the rest of the ingredients and simmer until carrots are soft.  Add more chicken stock if needed.  Liquidise and serve with fresh coriander.

Vegetarians:  Use veggie stock instead!

Potato, Leek and Biltong Soup

| roeliaschoeman

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Serves 2
Per serving:  1 fat, 2 CC, 1/2 Protein

10ml olive oil
50g leeks, chopped,
400g potato, cut into cubes
40g biltong powder
Salt and pepper

Fry leeks in olive oil until soft. Add potato cubes, seasoning and 750ml water. Simmer until potato is soft. Liquidise soup, stir in biltong powder and simmer for 5 minutes.  Serve with a bit of coarse black pepper and thyme.

Vegetarian option: replace biltong with feta

Chicken Korma Soup

| roeliaschoeman

Chicken Korma Soup

 

Serves 2, per serving: 2 CC, ½ Veg, 2 Prot, 1 Fat (if using lite coconut milk)

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5ml olive oil

½ teaspoon each – crushed garlic, crushed ginger, finely chopped chilies (or to taste)

1 tsp Woolies Mild curry powder (use Medium if too strong)

100g finely chopped onions

400g chicken fillets, cubed

400g par cooked potato cubes

125ml lite coconut milk (I use fat free milk with coconut essence to save my fat serves ;))

300ml chicken stock

Salt and Pepper

Fresh Coriander to serve

 

Fry spices and onion in olive oil for a few minutes. Add chicken and fry for about 3 minutes. Add rest of ingredients and simmer at a low heat for about 20 minutes (make sure potato is soft). I’m not a fan of soup that’s too chunky, so I took out some of the chicken and liquidized the rest – adding the chicken back to give some texture. Serve with fresh coriander.

Roasted Carrot and Chickpea Soup with Moroccan Spiced Toast

| roeliaschoeman

Roasted Carrot and Chickpea Soup with Moroccan Spiced Toast
(adapted from Fresh Living Magazine May 2015)

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Serves 1
Preheat oven to 180C

Toss 75g red onion, 225g baby carrots (3 Veg), ½ tsp crushed garlic, ½ tsp crushed ginger, ½ tsp ground cumin and 5ml olive oil (1 Fat) together in a Ziplock plastic bag – shake to coat properly.
Transfer to baking sheet, season well with coarse salt and freshly ground black pepper and roast for 25 minutes or until soft.
Once done, add to 300ml veggie stock and 75g chickpeas (1 Prot) and simmer for a few minutes for flavours to mix. Blitz with handblender and serve with fresh coriander.
The original recipe calls for dukkha, but I didn’t have a home and I didn’t want the extra fat portion (nuts added to dukkha) so I took 1.5 slices Albany Ultima bread (1 CC), cut it into strips and sprinkled it with Woolies Moroccan rub. Toasted in the oven until crisp and browned. Dunk it in the soup – really yummy!

Fish Chowder

| roeliaschoeman

This works great with haddock and other white fish as well 🙂

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50g onion, chopped

5ml olive oil

100g carrots, chopped

280g hake (raw)

200g potatoes

1/4 teaspoon fish spice

Lemon pepper

Salt

Fresh dill

 

Fry onions in olive oil until soft, add spices and fry for a minute or tw0.  Add the rest of the ingredients, plus 350ml water.  Simmer until all ingredients are soft (check potatoes and carrots).  Top up with water if needed.  Liquidise (if preferred) and serve with fresh dill.

 

Serves 1 – VERY large portion, can be split between 2.

2 Protein, 2 CC, 1.5 Veg, 1 Fat

Easy PEAsy Soup (with Pork Bangers)

| roeliaschoeman

Super quick and easy – ideal for a lazy dreading-to-get-to-work-tomorrow Sunday evening! Takes about 20 min to prepare! 🙂 image 2 Eskort Weigh-Less Pork Bangers (or WL bacon – omit for vegetarian option, replace with 30g crumbed low fat feta to serve) 5ml olive oil 210g Woolies Mint Peas (or plain frozen peas – you can add a few mint leaves in the end before liquidising) 100g potato cubes Salt and Pepper to taste Pop 100g potatoes, covered with boiling water in the microwave for 10 minutes to cook (test if soft after 10 min) While potatoes are cooking, remove skin of Pork bangers and cut into bite-sized chunks and fry in olive oil. Put peas in a saucepan, cover with 250ml boiling water and bring to boil. Add seasoning.  Don’t boil for too long – otherwise the peas will lose the vibrant green colour. (I would say – 5 min max). Drain potatoes and add to peas. Liquidise.  Stir in fried pork banger chunks and serve 🙂 Voila!  Filling and tasty comfort food! Serves 1 1 Prot, 1 CC, 3 Veg, 1 Fat (WL)

Delish Pumpkin Soup

| roeliaschoeman

Pumpkin Soup with Peanut Butter!

Serves 2:

100g onions (1 Veg)

300g pumpkin (3 Veg)

250ml chicken stock

150g cooked chickpeas (2 P)

5ml Robertson’s Exotic Thai Spice

10ml peanut butter (1 Fat)

Salt and Pepper to taste

 

Boil chopped oni0ns and cubed pumpkin in chicken stock with salt, pepper and Thai Spice until soft.  Add stock if needed.  Add cooked chickpeas and cook for about 5 minutes.  Stir in peanut butter.  Take off heat and liquidise.  Serve with fresh coriander.

 

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