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IMG_0106-ChickpeaLemonSoup-March2014_web

I think it’s fair to say I’ve had a few too many cakes lately…..
In an attempt to balance out the naughty stuff, I made this lovely, healthy soup, which is actually quite filling considering it’s only 185 calories per serving.
I don’t tend to count calories on food, (unless I’m congratulating myself on how healthy it is!!) But I thought it would be good to start building up a few low cal recipes as a go-to for those days when I want to eat a little lighter without feeling like I’m missing out.  So I’ve started a new category called ‘Skinny Eats’.  My intention is to add tasty meals that are no more than 500 calories.  I may add a few low calorie snacks in there too.
It’s simple to make, and you can really add whatever veg you’ve got lying about.  I had some sweet potatoes in the cupboard, which are always great in soup as they add a silky sweetness and also help to thicken the soup.  Carrots, butternut squash, parsnips or peppers would also be good.

Chickpea and Lemon Soup (serves 3 @ 185 calories each):
Ingredients:

  • 10 sprays of Fry Light cooking spray (10 cals)
  • 1 onion, diced (44 cals)
  • 1 clove of garlic, crushed (5 cals)
  • 1 medium sweet potato (approx. 200g), peeled and diced (172 cals)
  • 1/2 tsp cumin (negligible cals)
  • 1/2 tsp paprika (negligible cals)
  • 1 400g tin of chickpeas, drained and rinsed (264 cals)
  • 900ml cold water
  • 20g vegetable bouillon powder (48 cals) (if you’re a vegan reader, Marigold do a vegan powder )
  • Juice of 1 lemon (12 cals)
  • Pinch of Salt and pepper

Method:

  1. Spray a pan with 10 sprays of Fry Light, add the onions and cook on low for a couple of minutes.  Then add in the garlic, give a quick stir and cook for another minute.
  2. Add in the rest of the ingredients except the lemon juice, bring to a boil, then turn down and simmer for 25 mins.
  3. After 25 mins, take the soup off the heat and carefully blend using a hand blender.  If it looks a little thick, add a bit of boiling water.
  4. Pour in half the lemon juice, stir and test the soup, you can then add in more lemon juice and seasoning according to taste.  I prefer to use all of the lemon juice, but this does make the soup quite zingy, so it’s best to start off small and add in until it tastes right to you.
  5. Pour into three bowls and serve (You may want to add a bit of lemon zest/spring onion/coriander to garnish).

*** Leftovers: If you don’t eat it all straightaway, then wait for the soup to cool and refrigerate.  You can also freeze the soup for another time.

Chickpea lemon soup