Tasty winter soups

Soups are generally low in calories, filling, budget friendly and a great way of packing portions of the recommended 5 fruit and veg per day into one meal. Winter is one of the best times for soup – what better way to heat yourself up on a cold winter day.

Here are just a few tasty soups…

Pumpkin & orange soup

Preparation time: 10 mins
Cooking time: 25 mins
Number of servings: 4

Nutrition information per serving:

Calories: 185
Protein: 10g
Carbohydrate: 40g
Fat: 1g

Ingredients:
600g of pumpkin, chopped into bite-sized pieces
2 carrots, sliced
2 onions, sliced
1 pint of vegetable stock
120g of red lentils
2 oranges, juice and grind

Method:
1. Put all the ingredients except the orange in a large saucepan and bring to the boil.
2. Cover and simmer gently for 20-25 minutes or until vegetables are tender.
3. Leave soup to cool slightly before pureeing in a blender. Stir in the grated orange rind and juice and add a little seasoning if needed.

Chickpea & tomato soup

Preparation time: 5 mins
Cooking time: 15 mins
Number of servings: 4

Nutrition information per serving:

Calories: 115
Protein: 5g
Carbohydrate: 15g
Fat: 5g

Ingredients:
1 tablespoon olive oil
1 clove garlic, minced
1 large tin of chopped tomatoes (400g)
320g of chickpeas
2 cubes chicken bouillon, crumbled
1 tbsp of chopped fresh rosemary
600ml of water

Method:
1. In a large saucepan over medium heat, fry garlic in olive oil for 1 minute.
2. Stir in the tomatoes and cook for 2 minutes. Stir in the chickpeas, water, bouillon cube, rosemary and a little pepper.
3. Simmer, covered, 10 minutes.

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