Sunday, June 19, 2011

Mild Cajun Vegetable Soup - 78 Calories per serve

Mild Cajun Vegetable Soup - 78 Calories per serve

Mild Cajun Vegetable Soup


1 whole bunch celery (including leaves) – 100 calories
1 medium leek (270g) -89 calories
2 Massel chicken stock cubes – 17 calories
360g carrot – 108 calories
100g dried pearl barley - 152 calories
50g dried red lentils - 143 calories
1 pkt chicken noodle soup (or replace with more stock if watching sodium counts) - 152 calories
½ cup (30g) fresh finely chopped parsley – 10 calories
1½ teaspoons cumin – 12 calories
2 Tablespoons Cajun Seasoning – neg calories
1 teaspoons turmeric – 8 calories


Slice leek lengthwise in thin strips, then slice in to small fine pieces
Put vegetables into food processor with a blade and process until finely diced.
Add all ingredients except soup to large crockpot / slow-cooker and cover with hot water until 3/4 filled (approx. 3 litres)
Turn on high and when hot add soup then turn down low and cook for at least 5 hours.
I usually make at night and let cook over night. Makes a thick hearty soup with not too much spice for kids to eat.

Serves 10/450gm meals (78 Calories)
Recipe Total: 781 calories Makes approx 4 1/2 litres.
Freeze what you don’t use for easy meals.

1 comment:

Margaret said...

This looks delicious. Thank you for sharing. I will make it up over the weekend - it will be perfect for the cold winter nights we are having.