Written by Catherine Saxelby
on Sunday, 24 May 2009.
Tagged: healthy cooking, low fat, soup, vegetables, vegetarian
A great high-fibre filler for dieters in cold weather - heat a bowl or microwave a mug whenever you're hungry. This is the sort of soup that gets promoted in Kickstart Diets or various Detox regimes (not that I'm a fan of either). But this soup is low in kilojoules/calories, high in veggies (all non-starchy veg), high in fibre with huge filling power, so it's a dieter's best friend.
Read one of my favourite published articles - why a bowl of soup has emerged as a fat-fighting food. Given soup's high water and fibre content, it's not surprising that soup has a high satiety (satisfaction value) yet is low in kilojoule-density. This means it only packs in few kilojoules/calories into a given volume. Interesting!
Each cup contains 207 kJ ( 50 Calories), 3 g fat (including 0 g saturated fat), 4 g carbohydrate (including 4 g sugars), 3 g fibre and 55 mg sodium. Read our nutrition rating system.
1. Heat oil in a large soup pot and cook leek and garlic over low heat for 3-5 minutes.
2. Prepare vegetables and add to pot with tomato, stock and water.
3. Bring to the boil, then reduce heat and simmer for 1 hour or until vegetables are tender. Add parsley.
4. Add more water if it's too thick.
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