vegetable soups.....Alli diet plan book


Silver Member
S: 18st5lb C: 14st2lb G: 10st0lb BMI: 35.1 Loss: 4st3lb(22.96%)
Cauliflower and almond soup

makes 6 portions....125cals......4.5g fat per portion

500ml skimmed milk
10g reduced salt vegetable bouillon powder
500ml water
1 medium onion, roughly chopped
4 bay leaves
1kg cauliflower florets, roughly chopped
30g ground almonds
freshly grated nutmeg to taste

1) place milk, bouillon powder and water in large saucepan
2) add onion,bay leaves,cauliflower
3)bring slowly to boil, cover and simmer for 20 minutes
4) when veg is soft remove from heat and blend till smooth
5) return to pan add almonds and nutmeg
6) stir through and serve

can refrigerate for up to 2 days and freezes well

Moroccan chickpea and fruit soup
makes 4 portions....185cals......4.3g fat per portion

1tbsp olive oil
320g onions, finely chopped
3 cloves garlic, crushed
1tsp ground cinnamon
1/2tsp chilli powder,
2tsp ground cumin
400g can chickpeas drained
150g dried apricots roughly chopped
grated zest of an orange
150ml orange juice
juice of 1 lemon
75g frozen chopped spinach, defrosted
1tsp reduces salt vegetable bouillon powder
600ml water

1) heat oil fry onions,garlic in non stick pan for 5 minutes or until soft
2)add spices fry for another minute, add water if it sticks
3) stir in remaining ingredients, bring to the boil, stirring occasionally
5) you can leave soup chunky or blend a little
6) serve

can be refrigerated up to 3 days , can be frozen

Pea soup with pesto croute

4 portions....170cals......5.5g fat

2tsp rapeseed oil
80g spring onions, roughly chopped
450g petit pois, defrosted
600ml water
2tsp reduced salt vegetable bouillon
few mint leaves

for the croutes
100g baguette sliced into 4 pieces
4 level tsp pesto

1) preheat oven 200c/180 fan/GM5
2) heat oil fry onions
3)after a few minutes add peas, water and stock, bring to boil
4) add mint leaves, cover and reduce heat
5) simmer soup for 10 minutes then remove from heat and blend until smooth
6) meanwhile place bread in hot oven to become crisp (about 10 minutes) and spread each slice with pesto
7) serve soup with pesto croute floating in centre

without pesto croute soup provides 75cals and 2.6g fat per portion

can be stored in fridge and frozen
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Silver Member
S: 18st5lb C: 14st2lb G: 10st0lb BMI: 35.1 Loss: 4st3lb(22.96%)
your welcome......its nice when you can freeze them as you end up getting a collection of meals and you have weeks where you only have to defrost and warm up lol....enjoy...:)