Red Bean and Rice Soup

A healthy and hearty soup based on Mardi Gras and Louisiana cuisine: red kidney beans and Cajun flavours, combined with tomatoes, rice and leafy greens. I used kale but other dark leafy greens, such as collard greens, mustard greens, Swiss chard etc. can also be substituted/added.

I also made my own Cajun spice seasoning basing the recipe below on this version from the allrecipes.com site, omitting the salt. The recipe makes 4tbsp so I will keep the spare seasoning and use it when cooking chicken or fish.

Red Bean and Rice Soup
Makes 4

Ingredients:
- 140g / 5oz onion, chopped
- 2 cloves garlic, chopped
- 150ml / 5floz white wine
- 420g / 15oz / 1 can chopped tomatoes, no salt added
- 450g / 16oz / 1 can red kidney beans, drained
- 90g / 3oz brown rice, uncooked and rinsed
- 1tbsp cajun spice seasoning (see below)
- 960ml / 32floz broth, reduced sodium (chicken OR vegetable)
- 960ml / 32floz boiling water
- 200g / 7oz / 4 stalks celery, chopped
- 300g / 11oz kale, chopped
- 140g / 5oz green pepper, chopped
- 1tbsp dried parsley OR 1/4cup fresh parsley

Cajun Spice Seasoning
Makes 4tbsp

- 2tsp garlic powder
- 2.5tsp paprika
- 1tsp ground black pepper
- 1tsp onion powder
- 1tsp cayenne pepper
- 1.25tsp dried oregano
- 1.25tsp dried thyme
- 1/2tsp red pepper flakes

Stir all ingredients together and store in an airtight container.

Method:
Cook the onion and garlic until softened, about 5 mins.
Add the wine until almost absorbed, another 3 mins.
Add the tomatoes, kidney beans, uncooked rice, Cajun seasoning, 2 cups (480ml) broth and 2 cups (480ml) water.
Bring to a boil, then reduce heat. cover and simmer for 20 minutes
Add the greens (celery, kale, pepper) and the remaining broth and water (2 cups / 240ml each).
Cook for another 10 mins until rice is tender.
Stir in the parsley and serve. ENJOY!

Nutritional Information:

Salmon and Sweet Corn Soup

The weather may be getting warmer but I'm still enjoying soups. They are quick and easy to make, plus extra servings can be frozen so I'll probably be eating soups throughout summer - depending on what I find in my freezer!

Naturally sweet from the corn, a great source of omega-3 and protein from the salmon, with potatoes adding a good dose of carbs, this soup is hearty and warming. I couldn't help sneaking in a little chopped celery too! Fresh salmon can be used, but for me canned fish is always easier, cheaper and quicker.

Salmon and Sweet Corn Soup
Makes 4

Ingredients:
- 160g / 6oz onion, chopped
- 2 cloves garlic, chopped
- 335g / 12oz salmon, cooked and chopped (I use canned salmon)
- 85g / 3oz / 2 stalks celery, chopped
- 170g / 6oz sweet corn
- 600g / 21oz potatoes, chopped
- 1tbsp dill
- ground black pepper
- 720ml / 24floz chicken broth, reduced sodium
- 240ml / 8floz water
- 240ml / 8floz almond milk, unsweetened

Method:
In a pan sprayed with cooking spray, cook the onion, garlic, salmon, celery, sweet corn and potatoes for 5 minutes, adding a splash of water if ingredients begin to stick to the base of the pan.
Stir in the dill and black pepper.
Add broth and water.
Gently simmer for 30 minutes.
Remove from the heat and stir in the milk. ENJOY!

 

Nutritional Information:

Soups

During the cold winter months, there's nothing more I love than a big bowl of homemade soup. Partly because it's so filling and nutritious. Partly because a really big bowl has less than 400 calories!

It's also really easy to make - mainly just boiling a pot of vegetables, adding some carbs like lentils or potatoes (both white and sweet), a few spices and herbs, plus broth for flavour and protein, in the form of fish, chicken or tofu. None of the soups I make have cream or added salt. I always ensure I use reduced sodium broth and no-salt-added canned tomatoes. Natural sugars from carrots, apple and sweet potato are perfect sweeteners. Some of the soups below are thickened with a cup of almond milk or some cashew cream (blended cashews in water).

When making soup at home, a hand-held stick blender is an essential tool. Once cooled, the soup can be bagged up and frozen for future meals.

Soups

Broccoli and Dill Soup

Butternut Squash and Apple Soup

Butternut Squash Soup

Carrot and Coriander Soup

Cauliflower and Chickpea Soup

Chicken and Potato Chili Soup

Indian Spiced Lentil and Vegetable Soup

Kale and Apple Soup

Miso Green Tea and Ginger Tofu Soup

Miso Soup

Moroccan Lentil Chicken Soup

Sweet Potato and Lentil Soup

White Bean Soup

White Bean Soup

A hearty, yet simple soup made with some vegetables, cannellini (white kidney) beans, a can of chopped tomatoes and some broth. Fresh vegetables, no-salt-added canned tomatoes and reduced sodium broth make this soup a healthier alternative to store-bought soups, most of which are packed with sodium. If I had no-salt-added beans, the sodium content would be even lower than the 655mg in each serving below. I guess a little salt adds flavour but the vegetables - especially the sweetness of the carrots and tomatoes together with the large serving of kale - the broth and the beans make this soup perfect for lunch or dinner. What's even better is that it can be made within 30 minutes and doesn't have to be blended, simply cooked in one pot and then spooned into bowls.

Any nutrient dense leafy green vegetable, such as mustard/turnip/collard greens, swiss chard etc. can be used in place of kale. I always have kale in my fridge (along with spinach) so it's my 'go-to' leafy green of choice! However, I may be tempted to try collard greens next time I make this soup.

I used cannellini beans in my Avocado Hummus recipe.

White Bean Soup
Makes 4
Click HERE for a printable recipe card.

Ingredients:
- 110g / 4oz onion, chopped
- 2 cloves garlic, chopped
- 85g / 3oz celery, chopped
- 125g / 4.5oz carrot, chopped
- 400g / 14oz / 1 can diced tomatoes, no salt added
- 425g / 15oz / 1 can cannellini (white kidney beans) beans, drained
- 125g / 4.5oz kale, chopped
- 480ml / 16floz chicken broth, reduced sodium
- 480ml / 16floz water
- 1tsp rosemary, dried

Method:
In a pan sprayed with cooking spray, cook the onion, garlic, celery, carrot for 5 minutes. Add a splash of water if the veg begins to stick to the base of the pan.

Add the tomatoes and beans and simmer for 5-7 minutes.

Add the kale, broth, water and rosemary.

Cover and simmer for another 10 minutes.
ENJOY!
Click HERE for a printable recipe card.

Nutritional Information:

Miso Green Tea and Ginger Tofu Soup

Instead of regular miso soup or heartier and thicker vegetable-blended soups, this recipe is a broth-based soup with vegetables, tofu and unique flavours - ginger and green tea!

I spiralized the courgette to make noodles, using blade C on my spiralizer. Chopped or julienne courgette will also be fine but the noodles are different.

Miso Green Tea and Ginger Tofu Soup
Makes 2
Click HERE for a printable recipe card.

Ingredients:
- 720ml / 24floz boiling water
- 2 green tea bags
- 56g / 2oz onion, chopped
- 1/2tsp ginger, ground
- 56g / 2oz / 1 stalk celery, chopped
- 85g / 3oz green pepper, chopped
- 240ml / 8floz chicken broth, reduced sodium
- 18g / 1tbsp miso paste (I use miso and easy)
- 260g / 9oz courgette, chopped or spirialized
- 170g / 6oz firm tofu, chopped
- 5ml / 1tsp soy sauce, light

Method:
Boil 3 cups (720ml) water and brew 2 green tea bags.

Cook onion, ginger, celery and pepper for 5 mins.

Add broth, green tea water. Add miso paste and whisk till dissolved.

Add courgette noodles and simmer on a low heat.

Meanwhile brown tofu in a teaspoon of soy sauce and then add to the soup.

ENJOY!
Click HERE for a printable recipe card.

Nutritional Information:

Kale and Apple Soup

This soup is quick and easy to make. It's filling and warming, ideal for winter. The ingredients are similar to my green smoothie recipes, Green Fruit and Vegetable Smoothie, Banana Smoothies, that I drink in the summer - or when temperatures are warmer.

Kale and Apple Soup
Makes 2
Click HERE for a printable recipe card.

Ingredients:
- 5ml / 1tsp olive oil
- 85g / 3oz onion, chopped
- 85g / 3oz celery, chopped
- 112g / 4oz kale, chopped
- 112g / 4oz apple, chopped
- 240ml / 8floz chicken broth, reduced sodium
- 240ml / 8floz water

Method:
In a saucepan, heat the oil and cook the onion, celery and kale.

Add the apple, broth, water and cook until vegetables and fruit are softened.

Blend all the ingredients together. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Moroccan Lentil Chicken Soup

It's a little stereotypical to name a dish 'Moroccan ...' just because it contains some cumin and cinnamon - like my Moroccan Mushrooms and Chickpeas recipe - just like it's stereotypical to call a dish 'Mexican...' because it contains some black beans and sweetcorn.

Nevertheless, this soup is hearty and perfect for cold, rainy days. It's a nice balance of all nutrients as it includes vegetables, protein (chicken), carbs and fibre (lentils). Plus it's low fat and low sugar.

Moroccan Lentil Chicken Soup
Makes 4
Click HERE for a printable recipe card.

Ingredients:
- 140g / 5oz lentils
- 110g / 4oz onion, chopped
- 85g / 3oz / 2 stalks celery, chopped
- 125g / 4.5oz / 2 carrots, chopped
- 1tsp cumin
- 1tsp cinnamon
- ground black pepper
- 480ml / 16floz chicken broth, reduced sodium
- 480ml / 16floz water
- 110g / 4oz courgette, chopped
- 110g / 4oz chicken breast, cooked

Method:
Cook lentils until tender (about 20-30mins), drain and then set aside.
In a pan sprayed with cooking spray, cook the onion, celery and carrots for 3 minutes. Add the spices, black pepper and cook for another 2 minutes.

Add 1 cup (240ml) broth, 1 cup (240ml) water and bring to the boil, then simmer for 5 minutes. Add the remaining broth, water, lentils, courgette and cooked chicken to the pan. Boil then reduce heat to low, cover and simmer for 15 minutes.

ENJOY!
Click HERE for a printable recipe card.

Nutritional Information:

Vietnamese Pho Noodles

The recipe below is a vegetarian dish but shredded chicken can be added if meat is desired. The tofu is a great source of protein so meat isn't absolutely necessary.

It's a mix between a stir-fry and a broth-based soup, with as much or as little liquid being served as desired.

Vietnamese Pho Noodles
Makes 4
Click HERE for a printable recipe card.

Ingredients:
- 200g / 7oz rice noodles
- 300g / 10oz tofu, firm
- 15ml / 1tbsp olive oil
- 45ml / 3tbsp soy sauce, light
- 140g / 5oz onions, chopped
- 15g / 3tbsp ginger, chopped
- 140g / 5oz carrot, chopped
- 1/4tsp star anise
- 1/4tsp cinnamon
- 1tsp coriander
- 960ml / 32floz boiling water
- 140g / 5oz pepper, chopped
- 85g / 3oz / 2 stalks celery, chopped

Method:
Place noodles in a bowl of boiling water (about 2 quarts) for 10 minutes, until soft. Rinse under cold water and drain.

In a pan, heat 1/2tbsp oil and saute tofu, 5 mins either side. Then add in 1tbsp soy sauce.

In a wok or pan, heat 1/2tbsp oil and cook onion, carrot, ginger until nearly soft, approx. 5 mins. Add the spices and stir.

Add 4cups (960ml) boiling water and 2tbsp soy sauce. Simmer with lid on for 20 mins.

Add pepper, celery, tofu, drained noodles and simmer for another 5 mins.

Serve in a bowl with lime wedges and/or cilantro if desired. ENJOY!
Click HERE for a printable recipe card.

Nutritional Information:

Butternut Squash and Apple Soup

A second butternut squash soup recipe. The first one is a simple classic and this one contains apple and nutritional yeast.

The veg and fruit is mixed with ginger and roasted in the oven, which intensifies the flavours, whereas my first recipe boiled the veg in a saucepan. There's also quite a bit of garlic, but it tastes delicious with the sweetness of the roasted butternut squash and apple.

This soup is dairy-free, low sodium, vegetarian (if using vegetable broth) and low-fat - almost 0g!

I adapted the recipe from the Whole Foods Market website. They suggest using a variety of winter squashes (such as kabocha, acorn or delicata) for a more complex taste!

Butternut Squash and Apple Soup
Makes 4
Click HERE for a printable recipe card.

Ingredients:
- 1400g / 50oz / 1 butternut squash, peeled, seeded and cubed
- 280g / 10oz apple, chopped (I used one royal gala and one peeled granny smith)
- 110g / 4oz onion, chopped
- 4 cloves garlic, halved
- 1tsp ground ginger
- 720ml / 24floz chicken OR vegetable broth, reduced sodium
- 240ml / 8floz water
- 16g / 2tbsp nutritional yeast
- fresh or dried parsley to serve (optional)

Method:
In a large bowl, mix the squash, apple, onion and garlic with the ginger.

Spread the mixture on two baking trays and roast in the oven for 45 minutes at 200C / 400F. Switch the baking trays between oven racks halfway through.

Remove from oven once the veg/fruit is tender and slightly browned.

Purée the squash mixture with broth, water and nutritional yeast. In a saucepan stir the soup, adding more water if needed, to combine all ingredients.

Garnish with parsley if desired. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information: