- Low calorie soup vegetables: leeks, onions, garlic, broccoli, squash (normally around 20-40 calories for 100 g)
- Root vegetables: potatoes, carrots, swedes, parsnips (50-80 calories for 100 g)
- Nutritional yeast
- Vegetable stock
- Spices: turmeric, cumin, chilli, cinnamon, ginger
Winter Soup
Daria Fennelly • November 23, 2020
Learn to cook winter soups without recipes
Below are cooking directions for winter soups! This is a very easy guide which would allow you to stop using recipes and use whatever vegetables you have. A bowl of this soup would be around 100-150 calories on its own.
Ingredients
Directions
- The ratio of low calorie vegetables to root vegetables: 1/1
- You want to take 250 g of vegetables per portion - this would give you around 400 g of thick soup
- 500 ml hot water with 1 tsp of vegetable stock, and 1 tsp of nutritional yeast for every 1 kg of vegetables
- 1 tsp of any herbs you want to use for 500 ml water (experiment with herbs and make new tasting soups every time)
- Peel and chop the vegetables
- Steam or boil as required (20 minutes is a good estimate)
- Blend with the rest of ingredients
How to make a more balanced meal
You can choose any of the below, but as your soup wouldn’t have a lot of fats and proteins on it’s own, I recommend you definitely add yogurt or seeds:
- Seeds - aim to add around 10 g per portion
- Greek yogurt, sour cream - around 50 g per portion
- Greens - around 30 g per portion
- Salt and pepper to taste
Serve alongside bread: I like to serve with seeded sourdough bread with butter and marmite (when I’m using seeded bread, I’m not adding seeds in my soups).
Dietary information
- Soup comes to 100-150 calories per portion
- Yogurt would be around 50 calories
- Seeds would be around 60 calories
- Greens, herbs would be around 5 calories per portion
- A standard slice of bread would be around 100 calories
- Butter and marmite would be another 100 calories
So per portion, we would have:
400-450 calories, 18 g protein, 40g carbs, 18g fats, 9g fiber.
Enjoy, let me know which vegetables and herbs combinations you like the most?
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