Healthy and Creamy Chicken and Vegetable Soup

Healthy and Creamy Chicken and Vegetable Soup

It gets harder to be enthusiastic about salads when the weather turns. Fresh, raw vegetables suddenly don’t seem as appetising or satisfying when there’s a chill in the air. But don’t let a craving for comfort food be an excuse … Continue reading

Sweet Potato and Lentil Soup

Here’s a mid-week quicky.

I have been eating soups for lunch for many months now and I am tiring of the same old, same old.

So, inspired by my friend L-Mac, I created a lovely little soup that you might like to try.

It is LOW fat, LOW GI and vegetarian.

Sweet Potato and Lentil Soup Recipe


1 smallish sweet potato

half a butternut pumpkin

1 carrot

1 cup of dry red lentils (or so)

2 leeks

2 stalks of celery

2 tsp minced garlic/ or 2 cloves

2 tsp minced ginger

1 large carton, or 4 cups of vegetable stock

1 large tin of evaporated skim milk


Chop everything smallish.

Saute leeks, garlic and ginger

Add all the vegetables and fry off for a minute or so

Add lentils and stock and simmer until all components are cooked.

Add water as necessary, during cooking.

Puree with stick blender or blender.

Add skinny tinny milk and season to taste. Lots of pepper in this one!

Notes on the recipe

The beauty of this soup is that it goes well with corriander, or even a dash of sweet chilli, or fresh chilli for an asian lilt. Or it also goes nice with some freshly chopped chives (or dried, packet ones, like I was forced to use) and some sour cream.

It goes pretty much like a pumpkin soup but is packed with more vegetables and lentils and sweet potato which makes it more nutritious and will keep you fuller for longer.

When you re-heat, add some water as it can get a little thick sitting in the fridge.

You can play around with spices and maybe add some cumin, or paprika or cayenne pepper when simmering.

Minestrone Soup

In the southern hemisphere, things are cooling down for Winter.

And so I will post a couple of soups this week.

These soups are low in fat and carbs and make excellent lunches for those watching their weight!

That includes me, because I have been eating altogether too many puddings lately. It’s just not good. I blame the weather.

So this soup is a home recipe that ensures a hearty, flavoursome soup.

Minestrone Soup Recipe


(all ingredients should be chopped into small pieces)

smoked ribs, about a third of a rack or less (or bacon bones)

1 onion

1 or 2 garlic cloves

1 carrot

1 stick celery

handful of green beans

mixed veges (I use zuchinni, corn, sometimes mushrooms…whatever you like really)

tin of cannelini beans

tin of chickpeas

tin of chopped tomatoes

1/2 cup of pearl barley

carton of beef stock (at least 4 cups)


Saute the onion, garlic and celery in some olive oil.

Add the rest of the veges and fry off for a minute or so (this ensures a rich colour and flavour)

Then add the rest of the ingredients

Bring to the boil and then simmer for about half an hour (or longer is fine)

Serve with Parmesan cheese and crusty bread.

Notes on the recipe

Ok, so you don’t have to use any meat bones if you don’t want, but this does give body and flavour.

Don’t use too many ribs or it will be too salty.

You can also throw in a Parmesan rind.

If you don’t have tomatoes you can use some tomato paste instead.

You can add pasta or rice or potatoes, but this adds carbs. So do those things perhaps if it’s for dinner.

Red Lentil Soup

The weather is cooling down (well, it is in the Southern hemisphere anyway) and so it’s time bring out the soup recipes.

To keep the calorie count down, I have carb-free meals for lunch, as it feels to me the most expendible meal of the day, in terms of deliciousness. Not like breakfast and dinner.

Now don’t get me wrong, this soup is not un-delicious, it is actually really tasty and light. But my point is, it is low fat and low in carbohydrates (unless you eat with bread that is).

Turkish Red Lentil Soup Recipe


1 onion

1 carrot

2 cloves of garlic

1 tsp paprika

1 tsp cumin

pinch cayenne pepper

1 litre of chicken or vegetable stock

200 g dried, red lentils

1 or 2 tomatoes, diced

1 tbs dried mint


In a processor, blitz the onion, carrot and garlic (or very finely chopped).

Saute the onion, garlic and carrot in a drizzle of olive oil.

Add the spices and fry a little until fragrant.

Add stock and lentils and simmer for 20 minutes.

Add the diced tomato and dried mint and simmer further 1o minutes.

Serve with a sprinkle of sumac and a dollop of natural yoghurt.

Afiyet olson!

(that means, enjoy your meal, in Turkish…I think)

Sweet Chilli Pumpkin Soup

This recipe has a special place in my heart. Years ago, I used to own and run a small cafe and sandwich bar with AT and Mum…it was called ‘On a Roll’…get it? Anyway, we had a lovely lady working for us called Kathy and she told me about this Thai Pumpkin Soup that she liked to make. It was so easy to do and a fresh twist on an old favourite that I still use to this day. A little secret I learned when making soups, was that if you saute all the vegetables first, you’ll get a stronger, richer flavour than if you simply boiled it all up.

For anyone looking for LOW GI or Paleo recipes, if you take out the potato, this recipe follows all the rules!

IMG_2120Kathy’s Sweet Chilli Pumpkin Soup Recipe


Half a small pumpkin (Jap or Butternut is best)
1 potato
1 onion
1 carton (4L) of chicken stock
1 can of coconut milk
Fish sauce
Sweet chilli sauce
Handful of fresh corriander (cilantro)

It might seem superfluous, but fry up the onion (sliced) in a little oil first.
Add the small chunks of potato and pumpkin and fry that up for a moment as well.
Pour in the stock and bring to the boil.
Once boiling, turn it down to a simmer and cook until the vegetables are soft.
Take off the heat and blitz with a stick blender.
Put back on a gentle heat and add the fish sauce, sweet chilli and coconut milk.
Go according to your taste, start with a table spoon of the fish and sweet chilli sauces, and add more till you are happy with the flavour.
Stir in the chopped coriander and serve up .


Notes on the recipe