Spicy Vegetable Soup ~ 5-2 Diet

In the winter months I love batch cooking soup so that I can take the soup to work in a flask for my lunch. Nothing beats a bowl of hot piping soup when its cold and miserable. Two of my favourite soups are this cream of spinach soup made by Emese and also vegetable soup as it has no set recipe, you can add any vegetables that you have in your fridge and flavour it in any way you please. I love my soup to have a bit of a spicy kick so I like adding the soya sauce and the hot sauce, you can easily leave it out if you are making it for children or do not like spice. This is one of the easiest recipe to make vegetable soup.

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Spicy Vegetable Soup

by Nayna Kanabar January-9-2018

A spicy soup made with a medley of winter vegetables.

Ingredients

• 1 Courgette diced
• 1 Small Red onion diced
• 1 Carrot diced
• 60 g Shredded Cabbage
• 6 Tomatoes diced
• 1 Red Pepper diced
• 200 g Tinned chopped tomatoes
• 200 ml Water
• 1/2 tablespoon Olive oil
• 1/2 teaspoon Salt
• 1/2 tablespoon Soya Sauce
• 1/2 tablespoon Chilli garlic sauce
• 1 pinch Back Pepper
• 30 g Stelline (baby)pasta shapes

Method:

1. Add olive oil in a pan and when it is hot add the onions and saute until translucent. 2. Add the chopped tomatoes and all the vegetables and the water and bring the soup to a boil, once boiling lower the heat to a simmer and add the pasta. 3. Add the soya sauce, chilli garlic sauce, salt and pepper 4.Simmer the soup for 10 minutes until all the vegetables are cooked. 5. Using a spoon mash down some of the vegetables to thicken the soup. 6. Serve in soup bowls with slices of warm toast.

Details:

Prep time: 10 mins Cook time: 15 mins Total time: 25 mins Yield: Serves 3-4 persons

This soup can be part of the 5- 2 diet, its is approximately 166 calories per serving ( 1 bowl of soup)
NB-Bread not included in calorie count.

Calories per Serving	Carbs	Fat	Protein	Sodium	Sugar
166	30	3	5	2125	18

You may like other soup recipes:
Parsnip and Leek Soup
Swede Soup
Spicy Carrot Soup
Cauliflower Soup

Swede Soup ~5-2 diet

The weather has taken a turn and it's really wet and cold.On nights like this I love to enjoy a heart warming bowl of soup. This soup is simple to make very very economic, vegan, low in calories but absolutely delicious.

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Swede Soup

by Nayna Kanabar January-12-2016

Creamy and delicious swede soup.

Ingredients:

• 1 Medium Swede peeled and diced
• 1 Medium Potato peeled and diced
• 2 Spring Onion finely chopped
• 1/2 teaspoon Salt
• 1/2 teaspoon White Pepper
• 1/3 teaspoon Ground Cumin
• 250ml Water

Method:

1. Add the diced swede and potatoes into the ThermoCook and add 250ml water. (Alternatively you can cook the soup in a pan on stove top)2. Set the thermocook on smooth soup setting and cook on auto.3. Once soup is cooked stir in the salt, pepper and ground cumin and adjust seasoning to required taste.4. Transfer the soup to serving bowls and garnish with finely chopped spring onion.

Details

Prep time: 5 mins Cook time: 15 mins Total time: 20 mins Yield: 2 servings

Suitable for 5-2 diet

Calories per serving	Carbs	Fat	Protein	Sodium	Sugar
92	18	1	3	589	7

I cooked my soup in the ThermoCook which I have been trialling. I love the versatility of the ThermoCook.

What is the ThermoCook?

ThermoCook is a multi-function cooking appliance that has loads of functions. It consists of a large 2 litre stainless steel power blender that blends as well as cooks and steams.  It has over 20 functions that include stirring, steaming, kneading, cooking, blending chopping, whipping, mixing, emulsifying and milling.

The Optimum ThermoCook includes auto-programs that are pre-set to make Smoothie, Quick Soup, Thick Soup, Chop, Sauté, Stir, Steam, Stew, Warm, Reheat, Boil, Yoghurt, Rice, Porridge, Kneading. You can also use the ThermoCook to create your own recipe and save the programme to come back to it again and again.

If you like the sound of the ThermoCook this is what it comes with:

• 30 Day Money Back Guarantee – Includes Return Postage

• 2.0 Litre detachable stainless steel jar for blending and cooking 

• Butterfly and kneading blade 

• Stainless steel blade assembly 

• Large 70x50mm LCD screen 

• Separate Precise Glass Scale 

• Soft silicon rubber spatula 

• Simple pre-set auto programs and unique DIY program 

• Adjustable timer and temperature gauge 

• Dishwasher proof (non-electrical parts only) 

• Comprehensive recipe book 

Currently the ThermoCook is on special offer at £495.00, it may sound steep for a gadget but trust me it really does do everything it states and much more. You can actually prepare your whole meal using this one gadget.Think of all the washing up you will save.

If you want to take advantage of this awesome gadget you can check it out here. 

Spicy Carrot Soup ~5-2 Diet

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Spicy Carrot Soup

by Nayna Kanabar December-17-2015

Indo Chinese flavours in this carrot soup makes this perfect for a winter  warmer starter soup.

Ingredients:

• 4 Large Carrots
• 1 Medium Potato
• 1 Red Chilli(sliced and deseeded)
• 1 clove Garlic (peeled)
• 1 inch Stalk lemongrass
• 1 teaspoon Light Soya sauce
• 1/2 teaspoon Salt
• 1/4 teaspoon White Pepper
• 150 ml Water
• 1 teaspoon Toasted sesame seeds
• 1 sprig Sprig fresh coriander finely chopped

Method:

1. Peel and dice the carrots and potatoes.2.Add the carrots, potatoes, water, garlic, lemon grass, salt, soya sauce and red chilli in the Thermocook and cook on the auto thick soup option.3. Once soup is cooked you can add boiling water to adjust the consistency of the soup to preference.4. Serve soup in bowls garnished with chopped coriander leaves and a sprinkling of toasted sesame seeds.

Details

Prep time: 5 mins Cook time: 15 mins Total time: 20 mins Yield: Serves 4

This soup is suitable for the 5-2 diet

Calories per Serving	Carbs	Fat	Protein	Sodium	Sugar
74	17	1	2	495	5

I cooked my soup in the ThermoCook which I have been trialling. I love the versatility of the ThermoCook.

What is the ThermoCook?

ThermoCook is a multi-function cooking appliance that has loads of functions. It consists of a large 2 litre stainless steel power blender that blends as well as cooks and steams.  It has over 20 functions that include stirring, steaming, kneading, cooking, blending chopping, whipping, mixing, emulsifying and milling.

The Optimum ThermoCook includes auto-programs that are pre-set to make Smoothie, Quick Soup, Thick Soup, Chop, Sauté, Stir, Steam, Stew, Warm, Reheat, Boil, Yoghurt, Rice, Porridge, Kneading. You can also use the ThermoCook to create your own recipe and save the programme to come back to it again and again.

If you like the sound of the ThermoCook this is what it comes with:

• 30 Day Money Back Guarantee – Includes Return Postage

• 2.0 Litre detachable stainless steel jar for blending and cooking 

• Butterfly and kneading blade 

• Stainless steel blade assembly 

• Large 70x50mm LCD screen 

• Separate Precise Glass Scale 

• Soft silicon rubber spatula 

• Simple pre-set auto programs and unique DIY program 

• Adjustable timer and temperature gauge 

• Dishwasher proof (non-electrical parts only) 

• Comprehensive recipe book 

Currently the ThermoCook is on special offer at £549.00, it may sound steep for a gadget but trust me it really does do everything it states and much more. You can actually prepare your whole meal using this one gadget.Think of all the washing up you will save.

If you want to take advantage of this awesome gadget you can check it out here. 

For more recipes using the ThermoCook do check  some of these awesome recipes by my friends.
Apple and mixed Berry Jam
Mogo Bhel (Spicy cassava salad)

Vegetable Soup -suitable for 5-2 diet

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Vegetable Soup

by Nayna Kanabar March-23-2015

A delicious vegetable soup made with courgettes, mushrooms and potato with baby soup pasta.

Ingredients:

• 1 Courgette finely diced
• 1 Small red onion finely diced
• 2 Medium Mushrooms finely diced
• 1 Small potato peeled and diced
• 6 Medium tomatoes finely chopped
• 1/2 teaspoon Salt
• 1/2 teaspoon Fresh ground pepper
• 1/2 tablespoon Olive oil
• 500 ml Water
• 30 g Baby Soup pasta

Method:

1. In a saucepan add the oil and saute the onions until they turn pink, add the diced courgettes, diced potato, diced mushrooms and saute the mixture for 3-4 minutes.2. Add the water and the tomatoes and simmer the soup for 7-8 minutes until the vegetables are cooked. 3. Transfer half the soup to a blender jug and blend it to a smooth consistency.4.To the remaining soup in the pan add the pasta and simmer the soup for another 5 minutes.5. Transfer the blended soup to the pan with the rest of the soup and season the soup with salt and pepper. Turn off heat and serve the soup hot.

Details

Prep time: 10 mins Cook time: 20 mins Total time: 30 mins Yield: 2 servings

Suitable for 5-2 diet
This calorie count does not include the bread.

Calories Per Serving	Carbs	Fat	Protein	Sodium	Sugar
208	36	4	11	664	12

Submitting to:
In my VEG BOX ~Courgettes event by citrusspiceuk and guest hosted by sliceoffme

Spicy Vegetable Soup with Noodles

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Spicy Vegetable Soup

by Nayna Kanabar December 28th -2014

Hearty and delicious spicy vegetable soup.

Ingredients:

• 240 g Broccoli Florets cut into small pieces
• 120 g button mushrooms diced
• 4 medium tomatoes diced
• 1 medium potato peeled and diced
• 1 white medium onion finely chopped
• 2 medium carrots peeled and diced
• 1 clove garlic peeled and finely chopped
• 1 tablespoon light olive oil
• 3 cups water.
• 40g dry egg noodles
• 1 teaspoon salt
• 1/2 teaspoon white pepper
• 1 green chilli de seeded and chopped
• 1 tablespoon chilli sauce

Method:

1.In a large saucepan pan heat the oil and sauté the onions and garlic for 2-3 minutes until onion is translucent.2.Add the diced potato, carrots, brocolli and cook for another 5 minutes.3.Add the mushrooms and tomatoes and sauté for 2-3 minutes longer.4.Add the water, the salt, pepper, chilli sauce and simmer the soup for 15 minutes until all the vegetables are cooked.5.Once vegetables are cooked, add the dry noddles and simmer the soup for 3 more minutes.Take off the heat. 6.Transfer the soup to serving bowls and serve with fresh bread.

Details

Prep time:10 mins Cooking Time:26 minutes Total time:36 mins Yield:Serves 4 

Suitable for 5-2 diet

Calories Per Serving	Carbs	Fat	Protein	Sodium	Sugar
201	33	4	8	321	8

Submitting to;

 Lets cook savoury snacks for Christmas event by simplyfood

Broccoli Soup ~ 5-2 diet

Creamy and delicious soup perfect for lunch or mid morning snack.

200 g broccoli florets
125 g  potato peeled and diced
500 ml water
1 small onion finely chopped
1 clove garlic finely minced
1/2 teaspoon salt
1/4 teaspoon white pepper powder
1 teaspoon olive oil

Method:

1.Place the broccoli florets and potato with 250 ml water in a microwaveable dish with lid and microwave on high for 8 minutes.
2. In a non stick pan add the oil and sauté the onions and garlic until soft pink and translucent.
3. Add the cooked broccoli and potatoes and bring the soup to a simmer.
4. Transfer the soup to a blender and purée it until smooth.
5. Return the soup to the pan and add the remaining 250 ml water, salt and pepper and bring to a simmer again.

Serve with crusty rolls

This soup can be part of the 5- diet, its is approximately 150 g per serving ( 1 bowl of soup) 

NB-Bread roll not included in calorie count.

Calories per serving	Carbs	Fat	Protein	Sodium	Sugar
106	18	3	5	627	3

Submitting to:

In my VEG BOX ~Onions event by citrusspiceuk guest hosted by Tina from Spicy Pear

Cauliflower Soup~5-2 diet

Creamy and rich cauliflower soup delicately fragrance with nutmeg.

Ingredients:

240 g  fresh cauliflower florets finely chopped
1 medium potato peeled and diced
1 small white onion peeled and finely diced
1 teaspoon olive oil
1/2 teaspoon salt
1/2 teaspoon ground nutmeg
1/2 teaspoon white pepper
100 ml water
150 ml milk
1 teaspoon olive oil

Method:

1. Place the potato and cauliflower in a microwaveable bowl and add the 100 ml water to it.
2. Cook the cauliflower and potato on high power for 10 minutes or until the cauliflower and potato are fully cooked.Keep aside
3. Heat the oil in a pan on medium heat and add the onions and sauté them until soft and translucent but not browned.
4.Add the cauliflower and potato to the onions and mix together. Transfer the mixture to a blender jug and purée the soup to a fine purée.
5. Transfer the puréed soup to the pan and add the milk. Bring the soup to a slow simmer and add the salt, pepper and nutmeg.Simmer for 2-3 minutes longer.
6. Transfer the soup to serving bowls and garnish with a small  pinch of nutmeg.

Serve with bread rolls

NB-Bread roll not included in calorie count.

Calories per serving	Carbs	Fat	Protein	Sodium	Sugar
166	34	3	9	702	12

Tomato Rasam South Indian Style ~ 5-2 Diet

Spicy South Indian tomato soup that is tasty and delicious served with boiled rice and a green bean curry.

Ingredients:

6 Medium Tomatoes
1/2 teaspoon salt ( alternatively add lo salt)
1/2 teaspoon black pepper
1/2 teaspoon  whole cumin seeds
1 red dried chilli
1 stalk coriander leaves finely chopped for garnish
1 teaspoon light olive oil
500 ml water

Method:

1. Chop the tomatoes into small pieces and place in a microwaveable bowl with lid.
2. Add 250ml water and cook the tomatoes on high for 5 minutes.
3. Remove the cooked tomatoes from the microwave and put them into a blender jug and blend them to a smooth paste.
4. Strain the pureed tomatoes  and discard the skin and seeds.
5. In a pan add the olive oil, when it is hot add the cumin seeds and red dried chilli. Add the strained tomatoes and add the salt and pepper.
6. Bring the rasam to a simmer for 2-3 minutes and turn off the heat.Transfer to a serving bowl and garnish with freshly chopped coriander leaves.

Rasam can be served on its own or as an accompaniment to boiled rice and  curry.

This Rasam can be part of the 5- diet, its is approximately 95 calories per serving ( 1 bowl of Rasam)
 NB-Rice  not included in calorie count

Calories per serving	Carbs	Fat	Protein	Sodium	Sugar
95	16	3	3	1188	10

Submitting to:
Javelin Warriors cookin with/luv

In my VEG BOX ~ TOMATOES event by citrusspiceuk

Parsnip and Leek Soup ~ 5-2 Diet

Delicious Parsnip and Leek soup that is tasty filling and very low fat. It is perfect as part of the 5-2 diet.

Serves 2
Ingredients:

100 g parsnips peeled and diced
1 small carrot peeled and diced
1 small potato peeled and diced
100 g leek washed and finely chopped
1/2 teaspoon black pepper
1/2 teaspoon salt
1 teaspoon light olive oil
500 ml water

Method:

1. Place the parsnips, carrots and potatoes in a microwaveable dish with a cover. Add 250 ml water and cook the vegetables for 10 minutes on high or until vegetables are fully cooked.
2. In a pan add the olive oil and place the pan on a medium heat.When the oil is hot, add the leeks and saute them for 2-3 minutes.
3. Add the pre cooked vegetables to the pan and season with salt and pepper. Bring the soup to a low simmer for 2-3 minutes
4. Transfer the soup to a blender jug and blend the soup to a coarse texture.(You can blend it smooth if you prefer)
5. Transfer the soup back to the saucepan and add an additional 250 ml water and bring it to a simmer again.
6. Turn off heat and adjust seasoning if desired.
Transfer to a serving bowl and serve hot.

This soup can be part of the 5- 2 diet, its is approximately 150 calories per serving ( 1 bowl of soup)
NB-Bread roll not included in calorie count.

Calories per serving	Carbs	Fat	Protein	Sodium	Sugar
150	29	3	3	1195	4

Submitting to:

 In my veg box ~Potatoes event by citrusspiceuk guest hosted by Give me some spice