Sunday, 9 November 2014

Green winter-warmer soup – less than 100 calories!

If you are looking for a warming meal than look no further than the humble soup. Soups are the perfect winter meal as they are hot, nutritious and can be made in bulk and stored in the freezer for another day.

hot and tasty 

What’s more, pack in a load of veggies and you’ll top up your nutrients with every slurp!

This green winter soup does look a little like murky pond water, I agree but it is such an easy soup to make, full of health benefits and is only 100 calories per serving!!! What you waiting for? Start making!

less than 100 calories a bowl...get stuck in 

1 large white onion, peeled and sliced
3 cloves of garlic, peeled and crushed
2 medium sweet potatoes, peeled and chopped
2 large courgettes, chopped
A massive handful of kale
A handful of spinach
4 cups of vegetable stock
Seasoning to taste

Makes 4 servings

In a large saucepan, heat a little oil and sauté the garlic and onions for a few minutes. Then add the sweet potato and sauté for a few more minutes – you might need to add a little of the stock water

onion - base of all soup! 

Add the rest of the stock and simmer for 10 minutes

Add the chopped courgette (aka zucchini if you’re across in America) and kale and simmer for another 5 minutes

In the last few minutes of cooking, add the spinach and simmer a little more

Once cooked, using a hand blender whizz up the ingredients into a smooth consistency

such an easy soup to make

I topped mine with a few flaxseeds 

I served mine piping hot with a toasted slice of buttery Irish soda bread (well two pieces in the end actually). 

All the contents of this soup are so good for you. 

kale is one of my favourite veggies 

there are plenty of health benefits to courgettes! 

  • The sweet potato is a good source of magnesium aka the anti-stress mineral and are high in caotenoids which are a well known cancer fighting antioxidant! 
  • I love kale and why wouldn't I when it is full of fibre, protein and contains vitamin A, C and K. 
  • Courgettes contain no saturated fats and have a high antioxidant value! 

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