Healthy and Creamy Chicken and Vegetable Soup

Healthy and Creamy Chicken and Vegetable Soup

It gets harder to be enthusiastic about salads when the weather turns. Fresh, raw vegetables suddenly don’t seem as appetising or satisfying when there’s a chill in the air. But don’t let a craving for comfort food be an excuse … Continue reading

Sweet Potato and Lentil Soup

Here’s a mid-week quicky.

I have been eating soups for lunch for many months now and I am tiring of the same old, same old.

So, inspired by my friend L-Mac, I created a lovely little soup that you might like to try.

It is LOW fat, LOW GI and vegetarian.

Sweet Potato and Lentil Soup Recipe


1 smallish sweet potato

half a butternut pumpkin

1 carrot

1 cup of dry red lentils (or so)

2 leeks

2 stalks of celery

2 tsp minced garlic/ or 2 cloves

2 tsp minced ginger

1 large carton, or 4 cups of vegetable stock

1 large tin of evaporated skim milk


Chop everything smallish.

Saute leeks, garlic and ginger

Add all the vegetables and fry off for a minute or so

Add lentils and stock and simmer until all components are cooked.

Add water as necessary, during cooking.

Puree with stick blender or blender.

Add skinny tinny milk and season to taste. Lots of pepper in this one!

Notes on the recipe

The beauty of this soup is that it goes well with corriander, or even a dash of sweet chilli, or fresh chilli for an asian lilt. Or it also goes nice with some freshly chopped chives (or dried, packet ones, like I was forced to use) and some sour cream.

It goes pretty much like a pumpkin soup but is packed with more vegetables and lentils and sweet potato which makes it more nutritious and will keep you fuller for longer.

When you re-heat, add some water as it can get a little thick sitting in the fridge.

You can play around with spices and maybe add some cumin, or paprika or cayenne pepper when simmering.

Minestrone Soup

In the southern hemisphere, things are cooling down for Winter.

And so I will post a couple of soups this week.

These soups are low in fat and carbs and make excellent lunches for those watching their weight!

That includes me, because I have been eating altogether too many puddings lately. It’s just not good. I blame the weather.

So this soup is a home recipe that ensures a hearty, flavoursome soup.

Minestrone Soup Recipe


(all ingredients should be chopped into small pieces)

smoked ribs, about a third of a rack or less (or bacon bones)

1 onion

1 or 2 garlic cloves

1 carrot

1 stick celery

handful of green beans

mixed veges (I use zuchinni, corn, sometimes mushrooms…whatever you like really)

tin of cannelini beans

tin of chickpeas

tin of chopped tomatoes

1/2 cup of pearl barley

carton of beef stock (at least 4 cups)


Saute the onion, garlic and celery in some olive oil.

Add the rest of the veges and fry off for a minute or so (this ensures a rich colour and flavour)

Then add the rest of the ingredients

Bring to the boil and then simmer for about half an hour (or longer is fine)

Serve with Parmesan cheese and crusty bread.

Notes on the recipe

Ok, so you don’t have to use any meat bones if you don’t want, but this does give body and flavour.

Don’t use too many ribs or it will be too salty.

You can also throw in a Parmesan rind.

If you don’t have tomatoes you can use some tomato paste instead.

You can add pasta or rice or potatoes, but this adds carbs. So do those things perhaps if it’s for dinner.