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Moroccan veggie soup

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Moroccan veggie soup

This colourful soup is packed with nutritious veggies, pulses and spices for a vegan winter warmer with less than 250 calories.
*This recipe is gluten-free according to industry standards
Print Recipe
Total Time 45 mins
Servings 4
Calories 212 kcal

Ingredients
  

  • 2 tsp vegetable oil
  • 1 onion finely chopped
  • 3 sticks celery finely chopped
  • 3 cloves garlic finely chopped
  • 2 preserved lemons flesh discarded and rind finely chopped
  • 2 red chillis deseeded and finely chopped
  • 1 tbsp tomato purée
  • 2 tsp ground cumin
  • 1 tsp ground turmeric
  • 1/2 tsp ground cinnamon
  • 400 g tin chopped tomatoes
  • 1 large (350g) potato cut into 2cm chunks
  • 400 g tin chickpeas drained and rinsed
  • 80 g spinach
  • a bunch flat-leaf parsley roughly chopped
  • 1 lemon ½ juiced, and ½ wedged to serve

Instructions
 

  • Heat the vegetable oil in a large pan and add the onion, celery and a pinch of salt. Put on a lid and cook gently for 10 minutes, stirring regularly. Add the garlic, preserved lemons and red chillies, and cook for 2 minutes. Add the tomato purée and spices, and cook for a further 2 minutes before adding the chopped tomatoes, potato, chickpeas and 1.25 litres of boiling water.
  • Bring to the boil, then turn down and simmer for 30 minutes until the potatoes are tender. Tip in the spinach, flat-leaf parsley and a little seasoning, and stir for 1 minute until wilted. Add the lemon juice, then spoon into bowls with lemon wedges for squeezing.

Spicy tomato soup

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Spicy tomato soup

This filling tomato soup really packs a punch, thanks to all that chipotle paste. Add plenty of fresh ginger for even more warmth
Print Recipe
Total Time 25 mins
Servings 4
Calories 150 kcal

Ingredients
  

  • 400 g tin chopped tomatoes
  • 2 tbsp tomato purée
  • 3 cloves garlic
  • 1 thumb-sized piece ginger peeled and sliced
  • 600 ml vegetable stock cooled
  • ½-1 tbsp chipotle paste (depending on how hot you like it)
  • a small bunch coriander chopped
  • 1 green pepper cut into bite-sized pieces
  • 1 medium green chilli chopped
  • 5 tbsp basmati rice
  • 4 tbsp natural yogurt

Instructions
 

  • Put the tomatoes, tomato purée, garlic and ginger in a blender or food processor with the stock and whizz until smooth. Pour into a large pan and add the chipotle, ¾ of the coriander, green pepper, most of the chilli and seasoning. Bring to a simmer and cook on a medium heat for 10 minutes, then add the rice and cook for another 10-15 minutes or until the rice is tender. Add a little water or stock if the soup is too thick. Serve in bowls with a dollop of yogurt, the rest of the coriander and chilli, and a generous grinding of black pepper.

Rich tomato and thyme soup

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Perfect for blowing the cobwebs away, this warming soup features plum tomatoes, carrot and thyme. Finish by stirring through crème fraîche and serve with plenty of crusty bread.

Rich tomato and thyme soup

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Ingredients
  

  • Ingredients
  • onion 1 roughly chopped
  • garlic 2 cloves crushed
  • carrot 1 diced
  • olive oil
  • thyme leaves from 2 sprigs
  • chicken or vegetable stock 750ml
  • plum tomatoes 2 × 400g tins
  • tomato purée 1 tbsp
  • half-fat crème fraîche ½ 200g tub

Instructions
 

  • Method
  • STEP 1
  • Cook the onion, garlic and carrot in 1 tbsp oil until softened, about 5 minutes.
  • Add the thyme, stock, tomatoes and tomato purée, and simmer for 15 minutes until slightly thickened.
  • Pour into a blender and blend until smooth. Stir in the crème fraîche and serve.

Notes

Adapted from olivemagazine.com

Roasted carrot soup with herb crème fraîche

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This easy carrot soup is seasoned with bay leaves and honey and topped with mint and basil crème fraîche. Make a little extra and heat up the leftovers for a tasty lunch at the office.

Roasted carrot soup with herb crème fraîche

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Ingredients
  

  • Ingredients
  • onion 1 cut into wedges
  • carrots 800g peeled and roughly chopped
  • butter
  • bay leaf 1
  • runny honey 1 tsp
  • vegetable or chicken stock 2 litres
  • crème fraîche 200ml
  • mint basil or chervil chopped to make 4 tbsp (use any one or a mix of 2 or 3)

Instructions
 

  • Method
  • STEP 1
  • Heat the oven to 200c/fan 180c/gas 6 and put the onions and carrots in a roasting tin with a few knobs of butter. Roast for 30 minutes or until the veg are tinged brown.
  • Tip into a pan, add the bay leaf, honey and stock and bring to a simmer. Cook for 10 minutes or until the carrots are very tender, then remove the bay and whizz the lot in a blender until smooth.
  • Sieve if you’d like it really smooth. Season and keep warm.
  • STEP 2
  • Mix the crème fraîche and herbs and season. Serve the soup with quenelles of herbed crème fraîche.

Notes

Adapted from olivemagazine.com

Spiced lentil soup

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This quick and easy soup is low fat and ready in just 30 minutes. Fry some bacon pieces to sprinkle on top, or add a tin of chickpeas with the veg for a more rustic feel.

Spiced lentil soup

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Ingredients
  

  • Ingredients
  • oil for frying
  • ginger a small piece peeled and grated
  • cumin seeds 1 tsp
  • chilli flakes a pinch
  • onion 1 finely chopped
  • carrots 2 large peeled and grated
  • red lentils 150g
  • vegetable stock fresh cube or concentrate made up to 1 litre
  • lime 1 juiced to taste
  • coriander a small bunch of leaves

Instructions
 

  • Method
  • STEP 1
  • Heat 1 tbsp oil in a large pan and fry the ginger and spices for a couple of minutes.
  • STEP 2
  • Add the vegetables and cook for 5 minutes more then add the lentils and stock.
  • STEP 3
  • Bring to the boil and simmer for 15 minutes, stirring occasionally until the lentils are tender. Blend until smooth or leave chunky.
  • STEP 4
  • Stir through a squeeze of lime juice and serve sprinkled with coriander.

Notes

Adapted from olivemagazine.com

Chickpea soup with shredded greens and chorizo

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This healthy and hearty chickpea and chorizo soup is ready in just 30 minutes. Using chorizo is a great way to impart flavour without the effort.

Chickpea soup with shredded greens and chorizo

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Ingredients
  

  • Ingredients
  • chicken stock 750ml
  • onion 1 chopped and fried in a little olive oil with 2 chopped cloves of garlic
  • chickpeas 2 × 400g tins drained
  • dried chilli 1
  • spring greens or savoy cabbage or curly kale 150g shredded
  • chorizo 4 slices shredded

Instructions
 

  • Method
  • STEP 1
  • Add the chickpeas to the onion and garlic in a large pan, then add the chicken stock and chilli. Cook for about 10 minutes then stir in the greens and cook for 3 minutes. Spoon into bowls and add the chorizo.

Notes

Adapted from olivemagazine.com

Carrot and cumin soup with fresh coriander

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Carrot and cumin soup with fresh coriander

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Ingredients
  

  • Ingredients
  • onion 1 chopped
  • olive oil
  • cumin seeds 1 tsp toasted
  • chilli flakes or powder a small pinch
  • carrots 6 medium peeled and chopped
  • soft brown sugar 2 tsp
  • chicken or vegetable stock fresh made up to 400ml
  • coriander 1 bunch chopped
  • low-fat crème fraîche optional

Instructions
 

  • Method
  • STEP 1
  • Fry the onion in a little oil until it softens. Add the cumin and chilli and cook for a minute then add the carrot, sugar and stock and bring to a simmer. Cook for 10 minutes or until the carrot is very soft, then whizz in a blender. Add some more stock or water if the soup is too thick and reheat if you need to. Stir through the coriander, season well. Add a spoonful of crème fraîche to each bowl to serve, if you like.

Notes

Adapted from olivemagazine.com
This soup is a classic for a reason, and this recipe is quick, easy and healthy. Stirring through fresh coriander before serving really brings the flavours out. Make double and freeze it, or save it for lunch