Tag Archives: gluten free soup recipe

Spiced Vegetable Moroccan Soup

The weather has turned distinctly chilly, so we’ve turned to soups for our lunches. I love soups as they really are easy to make, they can be an easy way to get vegetables and great nurtitious food into the family and they heat up the insides. This soup was a bit of an experiment, it has a different edge to it with the cinnamon, cumin and lemon. It really does work and makes a fresh, tingly on the tastebuds soup. 

To make this a complete lunch we ate ours wih rice cakes and finished with a yoghurt.

Spiced Moroccan Vegetable Soup
Serves 5
A zingy, spiced vegetable soup inspired by Moroccan flavours, quick, easy, healthy, low fat and packed with goodness.
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Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
160 calories
36 g
0 g
2 g
4 g
0 g
203 g
94 g
5 g
0 g
1 g
Nutrition Facts
Serving Size
203g
Servings
5
Amount Per Serving
Calories 160
Calories from Fat 18
% Daily Value *
Total Fat 2g
3%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 94mg
4%
Total Carbohydrates 36g
12%
Dietary Fiber 3g
12%
Sugars 5g
Protein 4g
Vitamin A
246%
Vitamin C
45%
Calcium
6%
Iron
14%
* 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. 1/2 tbsp olive oil
  2. 1 onion finely chopped
  3. 2 garlic cloves
  4. 1 tsp cinnamon
  5. 1 tsp cumin
  6. 1 chopped chilli
  7. 2 tbsp tomato puree
  8. 150g dried apricots chopped
  9. zest 1 lemon
  10. juice 1/2 lemon or 4 tbsp
  11. 4 carrots
  12. 150ml stock
  13. 200g greens (spinach, kale or Swiss chard)
Instructions
  1. Gently cook the onion, then add the garlic, cinnamon, cumin, chilli and tomato puree. Cook for a couple of minutes.
  2. Add the chopped apricpts, lemon zest and lemon juice, stir.
  3. Now add the carrots, greens and stock.
  4. Simmer for 20 minutes, then blend.
beta
calories
160
fat
2g
protein
4g
carbs
36g
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Dietitian UK https://www.dietitianuk.co.uk/

Hearty, Warming Minestrone Soup

It’s officially cold, freezing, cold here. In fact it’s snowing! Here’s my perfect snow day soup recipe. It’s packed full of veggies to boost that immunity, the beans are filling and satisfying, ¬†and being a soup, it’ll keep you warm. The pasta makes this a complete meal so no bread is needed. Great for feeding hungry families and using up left over veggies.

Dietitian UK: Minestrone Soup
Dietitian UK: Minestrone Soup

 

Minestrone Soup Recipe:

1 medium onion finely chopped

1 tbsp olive oil

2 cloves garlic crushed

2 large carrots diced

1 tin chopped tomatoes

1/2 small cabbage shredded

2 mugs water

1 tin beans

1/2 mug pearl barley

1 tbsp tomato puree

pinch mixed herbs

seasoning

Thin vermicelli Pasta

  • Finely chop the onion and sweat in the olive oil. After a few minutes add the garlic and carrot, cook for a few minutes then add the chopped tomatoes.
  • Add the shredded cabbage and the water.
  • Next mix in the beans, pearl barley, tomato puree and herbs.
  • Bring to the boil and let it simmer for 30 minutes. Add more water if needed.
  • Season to taste and add the pasta. Cook for a few more minutes and serve.