When we returned from holiday we were determined to eat more healthily, low carbs and more vegetables. So we stocked up with veg and began our campaign of Salads, Vegetables, and Chicken Marlarkys. This soup returns us to the “use up what’s left” style of soup and has turned out to be a crowd pleaser, well Mrs Riley likes it, and that’s okay by me!

My mantra of just chopping, combining, and stirring before cooking remains a mainstay of my approach.

Serves: 4

Approximate Calories: 313 (78.25 calories per serving) 

Ingredients:

• 8 Spring onions, chopped
• 2 tbsp of rapeseed oil (other types of oil will do)
• 2 medium carrots peeled and chopped
• 1 red pepper, chopped
• 2 courgettes peeled and chopped
• 3 large plum tomatoes (1 tin of tomatoes will do)
• 1 tbsp of tomato paste
• 1 tsp basil
• 1 tsp of paprika
• 4 tsp of bouillion or other vegetable stock
• 100 grams of Red Lentils
• Salt and pepper to taste
• Add hot water to (max level soupmaker) or to cover the vegetables

Method:

• Put all ingredients in the soup maker and set to smooth.
• Alternatively, put all of the ingredients into the pan and bring to a boil, then simmer for 20 minutes or so, then blend when done until smooth.
• For a thinner soup add more water, for a thicker soup add less water

Having returned from a holiday in the land of soup, Turkey, where there was a surprising lack of soup. I took it upon myself to make one. This time I decided to steer away from using leftover or old vegetables and used what we had in stock.

And as before using the soup kettle we just chop, combine, stir and cook.

Serves: 4

Approximate Calories: 577 (144.25 calories per serving) 

Ingredients:

• 60 grams of bulgur wheat
• 1 onion, chopped.
• 1 courgette chopped (peeled or not, your preference).
• 1 carrot, chopped
• 1 red pepper, chopped
• 1 tbsp tomato paste,
• 2 tsp paprika,
• 1 tbsp butter,
• 2 tbsp olive oil,
• 2 tsp parsley,
• Salt & pepper to taste
• Fill to the maximum water line (750ml of vegetable stock)

Method:

• Put all ingredients in the soup maker and set to Chunky.
• Fill to the maximum water line (750ml of vegetable stock)
• Alternatively, put all of the ingredients into the pan and bring to a boil, then simmer for 20 minutes or so, then blend when done until smooth.
• For a thinner soup add more water, for a thicker soup add less water
• Serve with some crusty sourdough bread

If like me, you have plenty of leftovers after your Chicken Fajita tortilla fest then you can use this simple approach to create your lunch for the following day.

Just chop, combine, stir and cook.

Serves: 4

Approximate Calories: 650 (162.5 calories per serving) 

Ingredients

• Leftovers from the Chicken Fajitas (or use 2 chopped Red Peppers)
• 1 tablespoon of rapeseed oil (other types of oil will do)
• 1 Red Onion (Large) chopped
• 1 Leek (Small)
• 1 Carrot peeled and chopped
• 1 Potato peeled and chopped
• 1 tsp Oregano
• 1tsp of Cumin
• 100 grams of Red Lentils
• Salt and pepper to taste
• 1 Knorr chicken stockpot or equivalents
• Add hot water to (level 1 in soupmaker) or cover the mixture

Method:

• Put all ingredients in the soup maker and set to smooth.
• Alternatively put all of the ingredients into the pan and bring to the boil, then simmer for 20 minute’s or so, then blend when done until smooth.
• For a thinner soup add more water, for a thicker soup add less water
• Serve with some toasted flour tortillas or top with some some tortilla chips

I am again back onto the Soups to try lose more weight. I recently bought another legend title to go with my Curry Legend book, Taco Legend which has given me access to authentic Mexican flavours. These are available at the Spicery.com. So I have been back to the drawing board and come up with this little beauty.

Full of Vegetables, Beans and Basics in a vegan style approach to healthy soups. I have dropped lots of carbs for the moment, not all but most. Bread was my worst guilty pleasure and of course alcohol which goes without saying. Reggie, our dog, is still doing his bit, even as the weather turns cold and the winter is looming over us.

Anyway back to the soup, with my well know love red peppers, chilli and beans I thought why not try a little Mexican styling to the things I like. This soup warming but at the same time fresh and colourful and evokes in me memories of dipping my toes in the Pacific ocean, mostly during the evenings while watching the pelicans flying home from their feeding grounds along the coast.

Serves: 4

Approximate Calories: 613 (153.25 calories per serving)  

Ingredients

• a generous glug of oil or chilli oil
• 2 cloves of garlic (or paste equivalent) – chopped
• 1 Red onion – chopped
• 2 Peppers (one Red and one Yellow) – chopped
• 1 red chilli (if not using chilli oil and chilli flakes can be used instead of chilli’s)
• 1 400g can of Tomatoes
• 1 400g can of Black eyed beans (Black or Kidney beans can be used)
• 1 large Carrot – chopped
• 1 large Potato – chopped
• 1 tsp of Oregano
• (Re: above if you have Spicery blends then use 1tsp of Oregano Blend & 1 tsp of Chipotle Blend)
• 1 tsp of Cumin
• 300ml of Vegetable stock
• Pepper & Salt to taste

Method:

• Put the Oil in the soupmaker (sauté function) or pan and heat
• Place the Onion & Garlic in the soupmaker or pan and sauté for about 3 minutes
• Add the Peppers, Chilli to the soupmaker of pan for a further 3 minutes
• Turn off the sauté function. If using a pan then add ingredient’s to the soupmaker
• Add every thing else into the Soupmaker or pan soup maker and stir
• For the soup maker please ensure it is above the minimum level
• Add Salt and Pepper to taste
• For the Pan cook for at least 30 minutes and blend to your preference
• Set the soupmaker to Chunky, or Smooth, depending on your preference

This soup is a great filler for anytime of the day and if you like your soups with a bit bite add more Chilli oil, chilli’s or chilli flakes.

As lockdown is coming to an end and after gaining some weight its time to visit some healthy soup lunches again. As I look back it been nearly two years since my last post. We have moved on a lot since then and I have been doing a lot of work during the pandemic, chasing a degree in History and writing quite a bit too. So for a little while at least its back to the soupmaker recipes. My inspiration here is the need to break with sandwich/baguette style lunches and try to at least reduce my bread intake.

We also have a dog now Reggie! He has helped us through and also makes me walk twice/three times a day. A proper life saver is Reggie.

I love red peppers and chilli so why not try to combine them into a nice fresh soup with a bit of a kick.

Serves: 4

Approximate Calories: 573 (143.25 calories per serving)  

Ingredients

• 2 generous glugs of oil
• 2 cloves of garlic – chopped
• 1 large onion – sliced
• 2 Red Peppers – chopped
• 1 or 2 red chilli’s (chilli flakes can be used instead)
• 1 tbsp of Tomato paste
• 1 large potato – chopped
• 700ml to 800ml of Chicken stock
• Pepper & Salt or to taste

Method:

• Put the oil in soupmaker (sauté function) or pan and heat
• Place the onions in the soupmaker or pan and sauté for about 3 minutes
• Add the Peppers, Chilli & Garlic to the soupmaker of pan for a further 3 minutes
• Turn off the sauté function. If using a pan then add ingredient’s to the soupmaker
• Add the Potatoes & Tomato paste to the soup maker and stir
• Add 700ml to 800ml to the soupmaker (it must be above the minimum level for the soupmaker
• Add Salt and Pepper to taste
• Set the soupmaker to Smooth to cook

This soup is a great lunchtime soup or a starter for a meal in a more formal setting, If you like your soups with a bit heat add more chilli’s or chilli flakes.