Simple Soup Sensations

Autumn is well and truly here, one of my four favourite seasons. One reason I like autumn is that it is time to prepare and eat soups again.

*PLEASE NOTE THIS IS A CONTRIBUTION ARTICLE FROM ANN-CATRIN VERLOE.

There are so many good things about soups:
1. It is a super easy way to get plenty of vegetables, even if you are maybe not so keen on cooked vegetables (like me); I blend all my soups.
2. It is very easy to prepare soups.
3. There are not many calories in soups.

Workwise I have a couple of very busy months ahead of me, so a couple of weeks ago I started with this beautiful array of vegetables.

Now there are plenty of healthy and delicious meals in my freezer – actually 51 portions. I just have to remember to take the soup out of the freezer in time.

Below are some examples.
My portion size is about 400 g.

 

Broccoli/leek soup, 5 portions
167 calories; 12.9 g carbs; 4.6 g fat; 12.5 g protein

Ingredients:
1. 650 g broccoli
2. 275 g leek
3. 1 tbsp olive oil
4. 1.5-2 l vegetable bouillon (2-3 cubes or
homemade stock)
5. Salt and pepper
What to do:
1. Cut the broccoli into smaller pieces and use also
the stem.
2. Slice the leeks.
3. Cook the broccoli and the leeks with the
bouillon about 20 minutes.
4. Blend the soup and salt/pepper

Cauliflower/pea soup, 6 portions
132 calories; 17.4 g carbs; 6.3 g fat; 23.9 g protein

Ingredients:
1. 600 g cauliflower
2. 175 g onions
3. 1 tbsp coconut oil
4. 2 tsp curry powder
5. 2 tsp salt
6. 2-3 cloves of garlic
7. 1 cube vegetable bouillon (Knorr, Maggie)
8. ½ red chili
9. ¾ l boiling water
10. 600 g frozen peas
What to do:
1. Cut the cauliflower and onions in smaller pieces
2. Sauté them in coconut oil, curry and salt for
3 minutes – high temperature.
3. Add the chopped garlic, the bouillon cube and
sliced chili (remove the seeds if you don’t like
spicy food).
4. Fry it for about 1 minute, add boiling water and
let it cook for 10 minutes; then switch off the
heating.
5. Add the frozen peas and leave the lid on for
about 5 minutes.
6. Blend the soup.

Parsnip soup, 4 portions

294 calories; 31.8 g carbs; 15.8 g fat; 6.6 g protein

Ingredients:
1. 500 g parsnip
2. 200 g onion
3. 4 gloves of garlic
4. 2 tbsp rapeseed oil
5. Salt and pepper
6. 500 g leeks
7. 1 tbsp margarine
8. 1.5-2 l vegetable bouillon (1-2 cubes)
9. ¼ tsp cayenne pepper
10. 1 tbsp lemon juice
11. ¼ dl cooking cream What to do:
Part 1:
1. Switch on the oven to 200 degrees.
2. Mix the parsnip, onions and garlic with oil, salt and pepper.
3. Spread them on a baking tray covered with baking paper.
4. Cook/bake(?) the vegetables for 30 minutes.
Part 2:
5. Slice the leeks thinly and sauté them in a 3-litre pot.
6. Add vegetable bouillon and cream.
7. Add the oven-baked vegetables and cook for 10-15 minutes.
8. Blend the soup.
9. Add cayenne and lemon juice + salt and pepper.

Leek soup, 4 portions

166 calories; 15 g carbs; 10.5 g fat; 7.6 g protein

Ingredients:
1. 350 g leeks
2. 1 tbsp rapeseed oil
3. 1-2 tsp curry powder
4. 1.5 l bouillon (2 cubes; I used 5 dl chicken stock + 1 l bouillon)
5. 200 g potatoes
What to do:
1. Clean the leeks and slice them.
2. Add oil and curry powder in a pot and sauté the leeks for 1 minute.
3. Add bouillon and cook for 15 minutes.
4. Chop the potatoes, add them to the soup and cook for 10 minutes.
5. Blend the soup.
6. Add salt and pepper.

Brussels sprouts soup, 4 portions

159 calories; 12.1 g carbs; 2.4 g fat; 15.2 g protein

Ingredients:
1. 750 g Brussels sprouts
2. 150 shallots onions
3. 1 tbsp olive oil
4. 1.2 l vegetable bouillon (1-2 cubes; I used 4 dl chicken stock and 8 dl bouillon) What to do:
1. Cut the Brussels sprouts into halves and sauté them with the chopped shallots in a big pot, about 2 minutes.
2. Add the bouillon and let is simmer for about 10 minutes.
3. Blend the soup.
4. Add salt/pepper.
5. It tastes really good with some bacon!

Edamame soup, 2 portions

179 calories; 13.6 g carbs; 13 g fat; 9.7 g protein

Ingredients:
1. 125 g leek
2. 100 g celery
3. 1 glove of garlic
4. 100 g onions
5. 1 tbsp olive oil
6. 5-6 dl water and a cube of vegetable bouillon (I used 3 dl chicken stock and 3 dl water mixed with ¼ vegetable cube)
7. 1 tsp white wine vinegar
8. Salt and pepper
What to do:
1. Chop the onions and garlic.
2. Heat the oil in a pot and sauté the onions and garlic.
3. Add the sliced leek and sliced celery.
4. Add the edamame beans.
5. Add bouillon and vinegar.
6. Cook the soup for 15 minutes (or until tender).
7. Blend the soup.
8. Add salt and pepper.

Sweet potato soup with red lentils, 3 portions

230 calories; 37.8 g carbs; 4.6 g fat; 13.4 g protein

Ingredients:
1. 350 g sweet potatoes
2. 100 g onions
3. 2 gloves garlic
4. ½ red chili
5. 1 dl red lentils
6. 1 tbsp olive oil
7. 1-2 tsp ground cumin
8. 1-2 tsp ground coriander
9. 1.2-1.5 l vegetable bouillon (2-3 cubes) (I used 5 dl chicken stock, the rest was bouillon)
10. Salt and pepper
What to do:
1. Sauté the onions in the oil.
2. Add the chopped sweet potato, chopped garlic and chopped chili; sauté another 2 minutes.
3. Add the lentils, cumin, coriander and bouillon.
4. Cook for 25 minutes.
5. Blend the soup.
6. Add salt and pepper.

Sweet potato soup with roasted chickpeas, 6 portions

273 calories; 36.8 carbs; 12.2 g fat; 9.2 g protein

Ingredients:
1. 850 g sweet potatoes
2. 350 g potatoes
3. 1-2 tbsp Thai red curry paste (depending on how spicy you want it)
4. 1.2-1.5 l bouillon (I used 7 dl chicken stock and 6 dl bouillon)
5. 150 g cooked chickpeas
6. 2 tbsp olive oil
7. 1 tsp fish sauce
8. 1 tbsp lemon juice
9. 1.5 tsp garam masala
10. 1.5 tsp ground cumin
What to do:
1. Peel the potatoes and sweet potatoes and chop them in not too small cubes.
2. Sauté the curry pasta for 20 seconds in the olive oil.
3. Add the potatoes and bouillon.
4. Let it simmer under lid for about 20 minutes.
5. Blend the soup; if it is too thick add some more bouillon.
6. Add lemon juice and fish sauce to taste.
7. Rinse the chickpeas, let them dry.
8. Heat a pan and add 1 tbsp olive oil.
9. Add chickpeas, garam masala and ground cumin and roast it all for a couple of minutes while stirring.

Sunday soup, 5 portions

105 calories; 23.1 g carbs; 1.3 g fat; 2.5 g protein

Ingredients:
1. 133 g leek
2. 89 g Brussels sprouts
3. 188 g carrots
4. ½ red chili
5. 225 g potatoes
6. 1 glove garlic
7. 70 g onions
8. 112 g celery
9. 184 g parsnip
10. 1,5 l water + 1,5 cubes of vegetable bouillon
11. Salt and pepper
What to do:
1. Cook all the vegetable for about 20-30 minute.
2. Blend.
3. Add salt and pepper.

You can use any vegetables.
Rule of thumb: cover all the vegetable with water

Abbreviations:

g:            gram

l:              litre

dl:           decilitre

tsp:        teaspoon

tbsp:      tablespoon

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