Tag Archives: easy soup recipe

Creamed corn and chicken soup and childhood memories.

There are meals that stand out in my childhood memories. Food is such a social occasion that we often link food and special memories. However for me, some of the best food memories I have as a child are of those everyday meals my mum used to make. Now that may be partially because I have a mum who is a very good cook and partially because I was also destined to be a bit of a foodie 😉

A weekend where the temperature has suddenly dipped right down and the kids are feeling a bit under the weather. I didn’t have much food in and needed a quick meal. Miss K requested eggs and soldiers (perfect and easy, this one is definitely my daughter), but I wanted something vegetable like that the J-boy would eat to go alongside it.

From nowhere the memory of this soup popped into my head. If I could I would have asked my mum to come and cook it, but she lives in Spain. So I asked her for the recipe and wham bam, in 20 minutes it was done.

Dietitian UK: Chicken and Sweetcorn Soup

 

SO FLIPPING GOOD. 

I had anticipated there being leftovers for my lunch the next day.  Nope all gone. Everyone had seconds, apart from the teething, full of cold toddler, he is excused. 

 

Creamed corn and chicken soup
Serves 2
A quick and super tasty recipe that works well if you have good chicken stock.
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Prep Time
15 min
Prep Time
15 min
164 calories
4 g
140 g
7 g
20 g
2 g
243 g
192 g
1 g
0 g
5 g
Nutrition Facts
Serving Size
243g
Servings
2
Amount Per Serving
Calories 164
Calories from Fat 64
% Daily Value *
Total Fat 7g
11%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 140mg
47%
Sodium 192mg
8%
Total Carbohydrates 4g
1%
Dietary Fiber 1g
3%
Sugars 1g
Protein 20g
Vitamin A
5%
Vitamin C
2%
Calcium
7%
Iron
21%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 large tin of sweetcorn, drained
  2. 2 tbsp water
  3. 150ml chicken stock
  4. 150ml water
  5. 100g cooked chopped chicken
  6. 1 tbsp mixed dried herbs
  7. 1 egg
  8. seasoning
Instructions
  1. Place sweetcorn in a food processor, blender or use a hand held blending stick. Add 2 tbsp water to loosen and blend to a mixed consisitency. You want some pieces completely creamed and other pieces in larger chunks.
  2. Add to a saucepan with the chicken stock and bring to a simmer.
  3. Add the water along with the chicken and herbs.
  4. Beat an egg up, turn down the heat and add the egg to the pan, stir constantly. As the egg mixes in you should see white strands forming in the soup. After a few minutes it will all be cooked in.
  5. Now turn the heat back up and allow the soup to thicken a little (or eat it as it is).
  6. Season to taste.
beta
calories
164
fat
7g
protein
20g
carbs
4g
more
Dietitian UK https://www.dietitianuk.co.uk/

Carrot, Lentil and Coconut Soup

This is one of those soups you can knock up in a hurry from store cupboard ingredients, plus a few carrots. We nearly always have a few carrots floating around in the veggie rack that need using up. Lentil are low glycaemic index which means they can help to keep your blood sugars stable, your energy levels up and your hunger levels down. This is  filling, nutritious lunch, pair it with a wholemeal roll or some wholegrain rice cakes plus a piece of fruit and you will be nicely warmed and satisfied.

 

Carrot, Lentil and Coconut Soup (gluten free, low GI)
Serves 4
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Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
531 calories
74 g
4 g
11 g
35 g
5 g
587 g
671 g
11 g
0 g
5 g
Nutrition Facts
Serving Size
587g
Servings
4
Amount Per Serving
Calories 531
Calories from Fat 97
% Daily Value *
Total Fat 11g
17%
Saturated Fat 5g
24%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 4g
Cholesterol 4mg
1%
Sodium 671mg
28%
Total Carbohydrates 74g
25%
Dietary Fiber 33g
133%
Sugars 11g
Protein 35g
Vitamin A
256%
Vitamin C
19%
Calcium
10%
Iron
43%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 onion
  2. 5 medium carrots
  3. 1 tbsp olive oil
  4. 2 cups lentils
  5. 2 bay leaves
  6. 1.5l stock
  7. 50g creamed coconut
  8. 1tsp cumin
  9. 1 tsp coriander
  10. Optional: greek yoghurt to serve
Instructions
  1. Peel and chop the onion and carrots.
  2. Saute the vegetables in the olive oil for a few minutes.
  3. Now add the lentils, bay leaves and stock.
  4. Bring to the boil, then simmer for 20 minutes.
  5. Allow to cool a little and then puree.
  6. Next grate the coconut and add this to the soup along with the spices.
  7. Reheat and serve up with a swirl of greek yoghurt if wanted.
beta
calories
531
fat
11g
protein
35g
carbs
74g
more
Dietitian UK https://www.dietitianuk.co.uk/