Mild Cajun Vegetable Soup - 78 Calories per serve

Mild Cajun Vegetable Soup - 78 Calories per serve

Mild Cajun Vegetable Soup

INGREDIENTS:

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

METHOD:

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.