Vegetarian, Vegan

There is nothing more satisfying on a cold day than a warm bowl of soup. Unlike many vegetable soup recipes, this one has no added fat. A bowl of this soup is only 93 calories so you can eat it as a snack without spoiling your diet. When blended it is easily mistaken for pumpkin soup without the added cream! It is an easy way to add vegetables to your diet, and will provide approximately 2 serves of vegetables. The best part is, it is so easy to make and may be changed to suit your taste.

Easy Vegetable Soup Recipe

Ingredients

• 1 Tablespoon soy sauce
• 100 grams dry red lentils
• 1 leek
• 500 grams pumpkin
• 2 carrots
• 1 sweet potato
• 1 litre vegetable stock
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 teaspoon paprika

Method

Remove skin from pumpkin, carrots and potato. Chop all vegetables up

Into a large stockpot, put the soy sauce and leeks. Heat on high heat until soy is bubbling, then add the washed and strained lentils. Stir to stop it sticking on the bottom of the pot. Cook for 5 minutes

Pour in the stock and stir

Add all the vegetables and seasonings. Bring to the boil then simmer for an hour

Taste test as it cooks – you may want to add more seasonings. I usually use much more salt, pepper and paprika than this but that may not be to everyone’s taste. You could also add dried or fresh herbs to boost the flavour

Eat it just as it is, or blend it once cooled – it will look like pumpkin soup without the calories!

May be divided into 8 serves and frozen for lunches or quick meals

Recipe variations

You can add any other vegetables e.g. celery, potatoes, spinach, cauliflower, broccoli. I use up a lot of my vegetables that are getting a bit soft, just to use them up.

The vegetable stock may be substituted with chicken stock if you are not vegetarian.

Nutrition information

Servings: 8

Calories – 93

• Total fat 0.6g (1% daily value)
• Saturated fat 0.1g (1%)
• Cholesterol 0mg (0%)
• Sodium 611mg (27%)
• Total Carbohydrates 18.3g (7%)
• Dietary fibre 5.3g (19%)
• Total Sugars 3.6g
• Protein 5g
• Vitamin D 0mcg (0%)
• Calcium 41mg (3%)
• Iron 2mg (13%)
• Potassium 484mg (10%)

The % Daily Value tells you how much a nutrient in a food serving contributes to a daily diet. 2000 calories a day is used for general nutrition advice

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