2 tbsp vegan butter
1 small onion, diced
1 stick of celery, diced
1 clove garlic, minced
250g button mushrooms, diced, plus a couple spare
20g dried mushrooms (I used a mixture of shiitake plus a field mushroom mix)
600ml vegetable stock
100ml white wine
1 tsp salt (maybe less if you use a very salty stock)
1/2 cup single cream (120ml)
1. In a large saucepan fry the diced onion and celery over medium heat for 5 minutes, until soft. Dice the mushrooms, leaving the spares aside, and add them to the pan. Cook another few minutes before adding the minced garlic.
2. After a minute, turn the heat down to medium low and add the stock, wine, and dried mushrooms. Cover with a fitted lid and leave to simmer for 20-25 minutes.
3. Allow the soup to cool before liquidising it in a blender or food processor. Add the vegan cream and blend until smooth and mixed. If you want a slightly more runny soup, add some more stock or water at this point.
4. Slice the spare mushrooms thinly and add them them to the pan along with the blended soup. Reheat for 15-20 minutes (enough time for the newly added mushrooms to cook).
5. Serve hot with a chunk of crusty bread.
Two 15oz cans of diced tomatoes (no salt added)
Two 15oz cans of tomato sauce (no salt added)
One medium – large leek, rinsed thoroughly and sliced thinly
Three large celery stalks + the “hearts” – washed and chopped (including the leaves of the celery)
8oz of silken tofu – pureed
2 Tbsp olive oil
2 cloves garlic – pressed
1 cube seasoning bouillon
3 Tbsp dried oregano
2 tsp white pepper or to taste (you can use black pepper if that is all you have)
Shakes of Tabasco Sauce, if you like heat.
Clean leek and slice into disks, set aside. Wash and cut celery stalks and celery hearts (the middle of the celery bunch, tops and all), set aside. Heat olive oil (on medium heat) in a medium skillet, add leeks and celery. Cook until tender. Remove from heat and let cool. Meanwhile, wash and open all the canned tomatoes. Using a food processor or blender, puree the diced tomatoes (one can at a time- unless you have a large food processor, I don’t) until smooth. Add to soup pot along with the cans of tomato sauce. Turn on stove to low.
Using the food processor, puree the leeks and the celery. Add to the soup pot. Next puree the tofu. Add that, and the rest of the ingredients, to the soup pot. Stir until completely mixed.
Let soup cook on low to medium low until fully heated through. (WARNING about cooking on anything other than low to medium low- pureed tofu acts like cream and will make your dish a mess if you heat too quickly and without regular stirring. Moral of this lesson is to stir regularly and cook on a low heat.)
1 onion, cut into wedges
2 cloves garlic, peeled
4 cups fat-free vegetable broth
1 large potato, peeled and cubed
1/4 teaspoon freshly grated nutmeg
salt and pepper, to taste
4 drops truffle oil (optional, but good)
Smoked Spanish paprika, to garnish
Preheat oven to 400. Cut the cauliflower into florets and place them into a large baking dish sprayed with oil. Lightly spray the top of the cauliflower with oil. Bake for 20 minutes. Sprinkle the onion wedges and garlic on top of the cauliflower, spray lightly with olive oil, and return to the oven. Cook for 20-25 more minutes, stirring once halfway through.
While the vegetables are roasting, heat the vegetable broth and add the chopped potato. Bring to a boil and reduce the heat. Cook covered on very low until cauliflower is ready.
Add the cauliflower mixture to the broth. Puree it, in batches, in the blender until very smooth. Return it to the pot and add the nutmeg and salt and pepper to taste. Simmer for 10 minutes. Just before serving, stir in a few drops of truffle oil, if desired. Ladle into bowls and serve, sprinkled with smoked Spanish paprika.
Makes 4 large servings. Per serving: 45 Calories (kcal); trace Total Fat; (5% calories from fat); 2g Protein; 10g Carbohydrate; 0mg Cholesterol; 11mg Sodium; 2g Fiber.
200g (7 ounces) red lentils
15g (1 tablespoon) rice
1 flat bread
15g (1 tablespoon) cumin
30ml (2 tablespoons) olive oil
2 onions, sliced
1. Rinse the lentils and the rice separately. Transfer them to a saucepan, cover with water, season with cumin and salt and leave to cook for 1 hour. Secure the lid of the saucepan with a weight.
2. Grill or fry the onion slices until they are blackened. Cut the bread into bit-sized pieces and toast. Scatter the onions and bread on the soup and serve immediately.
3 carrots, sliced small
1 onion, chopped small
2 tbsp vegetable oil
1 tsp fresh ginger, minced
1,5 tsp curry powder
2 cups vegetable broth
1/2 cup coconut milk
Pour the oil in a pot and fry the onions for a few minutes. Add carrots, ginger and curry powder and stir. Pour in the vegetable broth and boil until the carrots are soft. Add some salt. Let cool a bit and puree in blender until smooth. Return to heat and stir in the coconut milk. Serve hot.
Smooth Zucchini Soup
1 zucchini, chopped and ends removed
1 Tbsp fresh lemon juice
1/4 tsp salt
1/2 avocado, chopped
3 Tbsp fresh basil
1 cup water
1 Tbsp oil
In a blender, process zucchini, lemon juice, salt, avocado, basil, and water. With the blender going, slowly drizzle in oil, and blend until completely smooth. Serve cool.
favorite soup :)
Avocado-Lime Soup With Chipotle Chile
225 calories per serving, 11 g fat (2 g saturated), 23 g carbs, 5 g fiber, 11 g protein
Yes, avocado is high in fat, but it’s the good, monounsaturated kind that helps increase satiety so you feel full with fewer calories.
2 ripe avocados, cubed
2/3 cup chopped red onion
2 large cloves garlic, chopped
2 teaspoons chopped canned chipotle chile in adobo sauce
3/4 teaspoon salt
1/2 teaspoon ground cumin
2 1/2 cups nonfat plain yogurt
1/4 cup chopped fresh cilantro
3 tablespoons fresh lime juice
4 lime-flavored (or plain) tortilla chips
1/4 cup store-bought salsa
Pulse avocados, onion, garlic, chile, salt and cumin in a food processor until pureed. Add yogurt and cilantro; pulse until well combined. Transfer avocado mixture to a bowl. Stir in 1/2 cup ice water and lime juice. (Thin with more water, if desired.) Cover and chill until cold, 1 hour. Divide soup among 4 bowls; garnish with chips and salsa before serving.
Mango-Ginger-Curry Soup With Shrimp
239 calories per serving, 6 g fat (5 g saturated), 44 g carbs, 4 g fiber, 9 g protein
A bowl of this succulent soup can help you burn up to 30 percent more fat during a later workout, courtesy of the vitamin C in subtly sweet mangoes.
2 ripe mangoes (about 1 lb each), peeled and cubed
1/2 cup chopped shallots
1 large clove garlic, chopped
1 teaspoon finely grated ginger
1/2 teaspoon curry powder (or more to taste)
1/2 teaspoon salt
1 can (13.6 oz) light coconut milk
1/2 cup coconut water
3 1/2 tablespoons fresh lime juice (or more to taste)
1 cup cooked, diced shrimp
3 tablespoons chopped fresh cilantro
Pulse mangoes, shallots, garlic, ginger, curry powder and salt in a food processor until pureed. Add coconut milk; pulse until well combined. Transfer mango mixture to a bowl; stir in coconut water and lime juice. (Thin with tap water if desired.) Cover and chill until cold, 1 hour. Divide among 4 bowls; garnish with shrimp and cilantro before serving.
High fiber foods have been shown to reduce the risk of cardiovascular disease and to help to keep your digestive system healthy.
- one-half cup cooked navy beans - 9.5 g
- one-half cup baked beans, canned - 9 g
- one-half cup cooked lentils - 7.8 g
- one-half cup cooked black beans - 7.5 g
- one-half cup dates - 7.1 g
- one cup raisin bran cereal - 7 g
- one-half cup cooked kidney beans - 6.5 g
- one-half cup cooked lima beans - 6.7 g
- one-half cup canned tomato paste - 5.9 g
- one-half cup cooked garbanzo beans - 6.2 g
- one-half cup bean with ham soup - 5.6 g
- one-half cup frozen red raspberries - 5.5 g
- one medium bran muffin - 5 g
- one-half Asian pear - 5 g
- one-half cup cooked artichoke - 4.5 g
- one-half cup frozen peas, cooked - 4.4 g
- one cup oatmeal - 4 g
- one-half cup frozen mixed vegetables, cooked - 4 g
- one-half cup raw blackberries - 3.8 g
- one-half cup canned pumpkin - 3.5 g
- one-half cup cooked whole-wheat spaghetti - 3.4 g
- 24 almonds - 3.3 g
- one apple with skin - 3.3 g
- one-half cup cooked barley 3 g
- one medium orange 3 g
- one cup broccoli - 2.4 g
- one red sweet pepper - 2.4 g
- one nectarine - 2.3 g
- 28 peanuts - 2.3 g
- one slice whole grain bread - 2 g
- 15 walnut halves - 2 g
*The recommended intake for total fiber for adults 50 years and younger is set at 38 grams for men and 25 grams for women, while for men and women over 50 it is 30 and 21 grams per day, respectively, due to decreased food consumption.