Part 16 (2/2)

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Tomato & coriander soup with yogurt; Carrot & red pepper soup; b.u.t.ternut squash soup; Sweet potato & sweetcorn soup; Creamy mushroom soup; Watercress soup; Pea soup with mint; Beetroot soup with yogurt; Smooth leek & potato soup; Cauliflower soup with a choice of toppings; Italian winter bean soup; Black bean soup with celery; Refres.h.i.+ng Chinese vegetable soup with prawns; Dhal with chapatti and raita; South Indian potato curry; Ratatouille with roast chicken breast; Greek bean stew; Tunisian fish stew with couscous; Chicken, bacon & mushroom stew

SOUPS & STEWS.

Tomato & coriander soup with yogurt

Swirl in some yogurt if you wish, but remember that all spoon measurements are level rather than heaped.

CALORIES PER PORTION 110 kCals (with 2 tablespoons yogurt, 140 kCals) serves 4 1 tablespoon olive oil 10 spring onions (or one bunch, if large), chopped 1 potato, about 100 g (312 oz), peeled and chopped 1 garlic clove, crushed a good handful of coriander, leaves only, finely chopped 1 kg (2 lb) ripe tomatoes, chopped about 750 ml (114 pints) water salt and freshly ground black pepper 8 tablespoons low-fat natural yogurt, to garnish (optional) Put the olive oil in a large saucepan over a medium heat and warm it through. Add the spring onions and cook them for 5 minutes, stirring so that they do not catch. Add the potato and the garlic, stir them around and let them cook for a minute or so, and then add the coriander leaves and the tomatoes.

Stir everything together for another minute or so, and then add the water. Bring the soup to the boil and simmer for 20 minutes or so, until all the ingredients are very soft.

Put a sieve over a clean pan and ladle the soup into it, pressing it through the sieve with the back of the ladle or a wooden spoon.

When all the soup has been pa.s.sed though the sieve, sc.r.a.pe anything remaining on the underside into the pan and discard the remains of the vegetables left in the sieve.

Put the pan over a gentle heat, and reheat the soup. Adjust the thickness, if necessary, by adding a little water, and season with salt and pepper. Serve, garnished with a swirl of low-fat natural yogurt, if using.

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Carrot & red pepper soup

The sweet flavours of carrots and peppers combine to make an elegant and attractive soup.

CALORIES PER PORTION 135 kCals serves 4 2 teaspoons olive oil 1 onion, chopped 1 garlic clove, finely chopped 800 g (1 lb 10 oz) carrots, chopped 2 red peppers, deseeded and chopped 1 potato, chopped salt and freshly ground black pepper Heat the oil in a heavy-based saucepan over a medium heat. Add the onion and fry until softened, about 5 minutes, stirring to make sure it doesn't catch. Add the garlic after the first couple of minutes.

Add the carrots, peppers, potato and enough water to cover the vegetables. Simmer for about 20 minutes until the vegetables are soft.

Leave the soup to cool slightly, then transfer to a food processor or blender and whizz until smooth. Check for seasoning, add salt and pepper to taste, reheat and serve.

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b.u.t.ternut squash soup

b.u.t.ternut squash used to appear in the 'exotic' section of the vegetable aisle in the supermarket, but they are becoming more common as people discover how yummy they are!

CALORIES PER PORTION 100 kCals serves 4 half a b.u.t.ternut squash, weighing about 300-400 g (10-13 oz) 2 teaspoons olive oil 1 large onion, chopped 1 garlic clove, finely chopped a pinch of paprika salt 8 tablespoons natural yogurt, to garnish Prepare the squash first. Cut it into sections, pull away the seeds and cut off the skin. Chop any large pieces into smaller chunks.

Heat the oil in a large saucepan, add the onion and garlic and cook gently for 5 minutes; don't allow them to burn. Add the pieces of squash to the pan and stir well, then add a pinch of paprika. Stir again and add enough water to cover.

Cook for about 20 minutes until the vegetables are soft. Leave the soup to cool slightly, then transfer to a food processor or blender and whizz until smooth. You can adjust the thickness of the soup by adding a little more liquid if necessary. Check for seasoning, adding salt if necessary. Reheat gently and serve, swirling with natural yogurt just beforehand.

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