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soup

Broccoli Cheddar soup (V)

4 servings, prep 10mins, cook 25mins

  • 1tbs olive oil

  • 1 onion diced

  • 2 cloves garlic minced

  • 250g broccoli chopped

  • 1 ½l vegetable stock (make from low salt stock cubes)

  • 225ml semi skimmed milk

  • 225g reduced fat cheddar grated

  • 2tbs wholewheat flour

  • Pepper to taste

 

  1. In a large saucepan, heat olive oil over medium heat, add onion and garlic, cook until vegetables are softened approx. 5mins

  2. Add broccoli florets to the pot and cook for another 3-4 mins

  3. Pour in stock and bring to boils, reduce heat and simmer for 10-15mins until broccoli is tender

  4. In a small bowl whisk together the milk and flour until smooth

  5. Gradually pour in the flour mix to soup, stirring constantly, cook for 3-4 mins until slightly thickened season with a little pepper

  6. Remove from heat and stir in the cheddar, mix until melted and smooth

  7. Serve soup hot.

 

 

 

Nutritional Information per Serving:

Cal: 240| Fat: 10g | Sodium: 570mg | Carbs: 25g | Fibre: 5g | Sugars: 8g |

Protein: 14g

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Broccoli cheddar

Butternut squash soup (V)

4 servings, prep 15mins, cook 40mins

  • 1tbs olive oil

  • 1 onion diced

  • 2 cloves garlic minced

  • 1 butternut squash peeled and chopped into cubes

  • 1l Vegetable stock (use low salt stock cubes)

  • 1tsp dried thyme

  • ½ tsp ground cinnamon

  • Pepper to taste

  • Optional toppings – Greek yoghurt, pumpkin seeds fresh thyme

 

  1. In a large saucepan, heat olive oil over medium heat, add onion and garlic, cook until vegetables are softened approx. 5mins

  2. Add butternut squash and cook for another 5mins

  3. Pour in stock, add thyme and cinnamon, bring to the boil then turn down and simmer gently for 25-30mins until squash is tender

  4. Using an immersion blender puree mix (or blend in batches in a traditional blender) return to pot season with a little pepper.

  5. Serve hot with additional toppings if required.

 

 

Nutritional Information per Serving:

Cal: 160| Fat: 3.5g | Sodium: 480mg | Carbs: 32g | Fibre: 7g | Sugars: 7g |

Protein: 3g

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butternet squash

Chicken and Vegetable soup

6 servings, prep 15mins, cook30mins

  • 1tbs olive oil

  • 1 onion diced

  • 2 carrots, diced

  • 2 celery stalks diced

  • 2 cloves garlic minced

  • 1 ½ l. Chicken stock (use low salt stock cubes)

  • 1 large cooked chicken breast shredded

  • 200g chopped green beans

  • 1 courgette chopped

  • 2 tomatoes diced

  • 1tsp dried thyme

  • Pepper to taste

  • Fresh chopped parsley to garnish

 

  1. In a large saucepan, heat olive oil over medium heat, add onion, carrots, celery and garlic, cook until vegetables are softened approx. 5mins

  2. Pour in stock and bring to boil, stir in cooked chicken breast, green beans, courgette and thyme. Simmer for 15-20mins until all vegetables are tender

  3. Season with pepper

  4. Serve hot sprinkled with a little fresh parsley

 

 

Nutritional Information per Serving:

Cal: 180| Fat: 5g | Sodium: 590mg | Carbs: 12g | Fibre: 3g | Sugars: 5g |

Protein: 20g

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chicken & Veg

Italian wedding soup

6 servings, Prep 15mins, cook 30min

  • 1tbs olive oil

  • 1 onion diced

  • 2 carrots peeled and diced

  • 2 stalks celery diced

  • 2 cloves garlic mined

  • 1500ml Vegetable or Chicken stock (make using low salt stock cubes)

  • 200g small pasta (try orzo or similar)

  • 25gg parmesan grated

  • 500g turkey or chicken mince

  • 30g wholewheat breadcrumbs (or whizz 2 slices of wholemeal bread)

  • 1 large egg beaten

  • 250g spinach

  • Black pepper

  • 2 tbs fresh parsley finely chopped

 

  1. In a large pot over a medium heat, add the onion, carrot, celery and garlic, cook until vegetables are softened, about 5mins

  2. Pour in stock and bring to boil

  3. Stir in the pasta and cook as per packet instructions until al dente

  4. Meanwhile in a bowl, combine mince, with breadcrumbs, parmesan, and egg, with a little black pepper to taste. Shape mixture inti small meatballs.

  5. Drop meatballs into simmering soup ad cook for 8-10 mins until meatballs are cooked through

  6. Stir in the fresh spinach cook for another 2-3 mins to allow spinach to wilt

  7. Serve hot with a little chopped fresh parsley

 

 

Nutritional Information per Serving:

Cal: 320| Fat: 10g | Sodium: 480mg | Carbs: 32g | Fibre: 4g | Sugars: 5g |

Protein: 25g

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Italian

Moroccan Chickpea soup (V)

4 servings, prep 15mins, cook 30mins

  • 1tbs olive oil

  • 1 onion diced

  • 2 cloves garlic minced

  • 1tsop ground cumin

  • 1tsp ground coriander

  • ½ tsp ground cinnamon

  • ¼ ground turmeric

  • 1l vegetable stock (made with low salt stock cubes)

  • 1 tin chickpeas, rinsed and drained

  • 1 tin chopped tomatoes

  • 2 large carrots peeled and chopped

  • 1 handful chopped coriander

  • Pepper to taste

  • Optional toppings - Greek yoghurt, chopped fresh mint, lemon wedges

 

  1. In a large saucepan, heat olive oil over medium heat, add onion and garlic, cook until vegetables are softened approx. 5mins

  2. Stir in cumin, coriander, cinnamon and turmeric cook for 1 min until fragrant

  3. Pour in stock, bring to boil

  4. Add chickpeas, carrots and chopped tomatoes, turn down heat and simmer for 15-20mins until veg are tender

  5. Stir in coriander, season with pepper.

  6. Serve hot with additional toppings if required

 

 

 

Nutritional Information per Serving:

Cal: 210| Fat: 5g | Sodium: 690mg | Carbs: 34g | Fibre: 8g | Sugars: 8g |

Protein: 9g

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moroccan chickpea

Mushroom Soup (V)

4 servings, prep 10mins, cook 25mins

  • 2tbs olive oil

  • 1 onion chopped

  • 500g mushroom sliced

  • 950ml Vegetable stock (may make from low salt cubes)

  • 1 tsp dried time

  • Black pepper to taste

  • 125ml Greek Yoghurt (NOT LOW FAT)

  • Chopped parsley to garnish

 

  1. Heat olive oil in a large saucepan over a medium heat. Add the onion and garlic, cook until softened approx. 5mins

  2. Add sliced mushrooms and cook until they release their juices and become tender ( do not rush this what gives soup its flavour)

  3. Pour in stock and thyme, bring to boil, reduce to simmer and cook for 10mins

  4. Using an immersion blender puree mix (or blend in batches in a traditional blender) return to pot

  5. If using a soup maker place everything except for yoghurt into machine and cook on smooth

  6. Stir in yoghurt, mix well and serve hot.

 

 

Nutritional Information per Serving:

Cal: 180| Fat: 10g | Sodium: 430mg | Carbs: 15g | Fibre: 3g | Sugars: 6g |

Protein: 7g

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mushroom

Spinach and white bean soup (V)

4 servings, prep 10mins, cook 25mins

  • 1tbs olive oil

  • 1 onion diced

  • 2 cloves garlic minced

  • 1l Vegetable stock (use low salt stock cubes)

  • 1 tin cannellini beans rinsed and drained

  • 200g spinach chopped

  • 1tsp dried oregano

  • Pepper to taste

  • Optional toppings – grated parmesan cheese, lemon wedges, chopped parsley

 

  1. In a large saucepan, heat olive oil over medium heat, add tomato puree, onion and garlic, cook until vegetables are softened approx. 5mins

  2. Pour in stock, bring to the boil, then reduce heat and simmer

  3. Stir in cannellini beans spinach and oregano, cook for 10-15 until spinach has completely wilted.

  4. Using an immersion blender (or blend in batches in a traditional blender) blend, but leave a few of the beans whole for texture, return to pot and season with a little pepper.

  5. Serve hot with additional topping if required

 

 

 

 

Nutritional Information per Serving:

Cal: 150| Fat: 3.5g | Sodium: 630mg | Carbs: 23g | Fibre: 7g | Sugars: 2g |

Protein: 8g

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spinach & whitebean

Split pea soup (V)

6 servings, prep 10mins, cook 1hr 30mins

  • 1tbs olive oil

  • 1 onion diced

  • 2 carrots, diced

  • 2 celery stalks diced

  • 2 cloves garlic minced

  • 500g yellow split peas (or red lentils) rinsed well and drained

  • 2l vegetable stock (use low salt stock cubes)

  • 1 bay leaf

  • 1 tsp dried thyme

  • Pepper to taste

 

  1. In a large saucepan, heat olive oil over medium heat, add onion, carrots, celery and garlic, cook until vegetables are softened approx. 5mins

  2. Add the dried peas to pot and stir well

  3. Pour in stock, add thyme and bay leaf and bring to boil, then reduce heat to a very low simmer cover and leave for 1 hour stirring occasionally

  4. Using an immersion blender puree mix (or blend in batches in a traditional blender) return to pot

  5. Season with pepper to taste then serve hot garnished with a little chopped fresh parsley

 

 

Nutritional Information per Serving:

Cal: 260| Fat: 2.5g | Sodium: 450mg | Carbs: 45g | Fibre: 16g | Sugars: 8g |

Protein: 17g

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splitpea

Tomato basil soup (V)

4 servings, prep 10mins, cook 25mins

  • 1tbs olive oil

  • 1 onion diced

  • 2 cloves garlic minced

  • 1 can chopped tomatoes

  • 1tbs tomato puree

  • ½ tsp sugar

  • 500ml Vegetable stock (use low salt stock cubes)

  • 60g fresh basil shredded

  • Pepper to taste.

  • Optional toppings Greek yoghurt, fresh basil leaves or croutons

 

  1. In a large saucepan, heat olive oil over medium heat, add tomato puree, onion and garlic, cook until vegetables are softened approx. 5mins

  2. Add the tinned tomatoes and sugar and stir well

  3. Pour in stock, bring to the boil, then reduce heat and simmer gently for 15-20mins

  4. Stir in the chopped basil leaves and cook for additional 3-4mins

  5. Using an immersion blender puree mix (or blend in batches in a traditional blender) return to pot season with a little pepper.

  6. Serve the soup with additional toppings if required

 

 

 

Nutritional Information per Serving:

Cal: 90| Fat: 3g | Sodium: 470mg | Carbs: 14g | Fibre: 3g | Sugars: 8g |

Protein: 3g

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tomato basil

Vegetable Barley Soup (V)

6 servings, prep 15mins, cook 40mins

  • 1tbs olive oil

  • 1 onion diced

  • 2 carrots, diced

  • 2 celery stalks diced

  • 2 cloves garlic minced

  • 200g pearl barley

  • 2 l. vegetable stock (use low salt stock cubes)

  • 1 tin chopped tomatoes

  • 1tsp dried thyme

  • Pepper to taste

  • Fresh parsley to garnish

 

  1. In a large saucepan, heat olive oil over medium heat, add onion, carrots, celery and garlic, cook until vegetables are softened approx. 8mins

  2. Stir n pearl barley and cook for 2-3 mins

  3. Pour in stock, tomatoes and thyme. Bring to the boil then reduce heat and simmer gently for 30-35 ins until barley is tender

  4. Season with black pepper

  5. Serve hot garnished with a little chopped parsley

 

 

Nutritional Information per Serving:

Cal: 230| Fat: 3.5g | Sodium: 720mg | Carbs: 46g | Fibre: 9g | Sugars: 7g |

Protein: 6g

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vegetable barley

Veggie & Lentil soup (V)

6 servings, prep time 15 mins, cook time 30mins

  • 1 tbs olive oil

  • 1 onion diced

  • 2 carrots peeled and diced

  • 2 celery stalks diced

  • 2 garlic cloves minced

  • 1tsp dried thyme

  • 1tsp dried oregano

  • ½ tsp ground cumin

  • 500ml vegetable stock (make using low salt stock cubes)

  • 200g dried green lentils, rinsed

  • 2 large handfuls Kale, chopped & destalked

  • Pepper to taste

 

  1. Heat oil in a very large saucepan over a med heat

  2. Add the onion, carrots and celery cook until vegetables are soft about 5-7 mins, but not browned

  3. Add garlic, thyme, oregano and cumin, cook for a further 1 min until fragrant

  4. Pour in vegetable stock an add the dried lentils. Bring to boil

  5. Reduce heat and cover, simmer for 25-30mins until the lentils are soft.

  6. Stir in the chopped kale, cook for 5 ins until kale has wilted

  7. Season with a little pepper and serve.

 

 

Nutritional Information per Serving:

Cal: 210| Fat: 3g | Sodium: 780mg | Carbs: 34g | Fibre: 12g | Sugars: 5g |

Protein: 13g

veggie & lentil
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Plan designed, using NHS guidelines by first taste nutrition

for Sedge at Fitness-together

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