Cream of Celeriac Soup [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Serves: 4 (med.) or 6 (small) portions
Prep: 10 mins
Cooking time: 10 mins
Assembly: 5 mins
Type: Main meal, starter dish
Tools: Chopping board, sharp knife, veggie peeler, large non-stick pot w/lid, wooden spoon, blender, silicone spatula

Notes: This recipe contains: B-Vitamins (inclusive of B12*), Vitamins C, D* & E* carbohydrates, protein, fibre, calcium, iron, magnesium, phosphorus, potassium, zinc and per serving (based on 6 servings) has no added sugar, has a moderate quantity of added salt and is low in saturated fats! *Dependent upon the fortification of DF milk used.

We were wrong, this soup is officially our last new soup of the season (well, probably)! Simply because the UK weather is completely unpredictable; it’s still quite chilly, but it’s also great to have to some quick soup recipes to hand, even for early spring, autumn or an unexpected July cold virus! So with the cold weather lingering, we decided to experiment with a frugal and tasty soup idea; this delicate, simple and flavourful idea became our delicious cream of celeriac soup!

We would first like to thank our local supermarket for reducing the price of their almond milk (3 cartons for £3!) and for having a full bin of celeriac root with varied weights to choose from! You know that it’s going to be a good day when stuff like this happens. 😀

This soup is incredibly easy to prepare and not overly expensive (our veggies came to £1.60). In addition to some tasty celeriac, we added a humble potato (skin included) which provides additional fibre, vitamins and minerals, a natural thickener and a tasty under note to the soup. As we decided not to use any vegetable stock, we combined a tasty section of some of the dried herbs, seasonings and flavours that we found listed in our favourite brand of stock. Once it was cooked we added some almond milk, for some additional nutritional value and creamy touch (it’s all in the title after all!). The result was a delicious and easy go-to soup that you can add to your recipe box (particularly if you love creamy, comforting and cosy soups)!

We enjoyed this soup garnished with some tasty roasted chickpeas, fried spring onion and served it with a cheeky ‘cheeze’ toasty and cup of tea; it was indeed a great little lunch! 🙂

Some other good things to note include:

  • We have previously talked about how lovely celeriac is when we posted our Broccoli and Celeriac soup recipe last year! Our previous recipe also includes some lovely visual instruction on how to prepare it (just in case you are new to this lovely vegetable!).
  • Celeriac can be tricky to peel. After we peeled ours, we lost about eighty grams in weight; which is a huge improvement after our last couple of goes! If you still find preparing it tricky, just buy a slightly bigger portion.
  • We will be doubling the quantity next time (whilst being mindful of the salt) as it’s just too good and would love slightly larger portions that last longer than three days! 
  • We used almond milk, but you could also use an unsweetened soya or coconut milk if preferred. NB: we chose almond because its flavour is light enough not to overpower the other flavours of the soup.
  • Once refrigerated, the soup does ‘thicken’, just ever so slightly; once it’s reheated, it relaxes and is the perfect consistency once again. However, if you find our version a little thick, just add a little more milk to thin it out.
  •  Although it tastes good on the day, like any soup, sauce or marinade it tastes even better the following day(s)! We’d recommend reheating your leftovers on the stove top (if possible) as it doesn’t take long to reach a hot and almost boiling temperature; you can easily overcook it in a microwave (you can trust us on that one!) and this will impair the flavour.

Happy cooking everyone! 😀

 

 

Ingredients

++++++++++700g          Celeriac root
++++++++++440g          Baking potato
++++++++++½ tbsp       Rapeseed oil (or low-fat cooking oil spray)
++++++++++1g                Celery salt
++++++++++¼ tsp          Dried tarragon
++++++++++¼ tsp          Dried parsley
++++++++++½ tsp          Asafoetida (or sub w/ onion powder)
++++++++++¾-1 tsp       Salt
++++++++++¼ tsp          Ground black pepper
++++++++++800ml       Water
++++++++++½ tsp          Garlic infused oil
++++++++++50g            Spring onion, finely chopped (*an optional garnish)
++++++++++300ml       Almond milk (unsweetened + fortified)

Need an easy-print recipe? Print here. 🙂

 

Directions

1. Prepare the celeriac. Tip: For visual guidance you can refer to this recipe! Wash, trim the ends, peel and then chop the celeriac into cubes. Wash and then chop the potato into cubes.

2. Heat ½ tbsp rapeseed oil (or use some low-fat cooking oil spray) in a large, non-stick pot over a med-low heat. Add the celeriac and potato. Gently toss in the oil and stir together. Cover with a lid. Gently fry and stir the celeriac mixture occasionally for about 6 mins. Add 1g celery salt, ¼ tsp dried tarragon, ¼ tsp dried parsley, ½ tsp asafoetida, 1 tsp salt and ¼ tsp ground black pepper. Stir to toss and coat. Gently fry for 30 seconds.

Add 800ml cold water and ½ tsp garlic infused oil. Stir together. Cover with the lid. Bring to a boil. Reduce the heat. Simmer and cook for about 10 mins or until the vegetables are cooked (fork tender). Remove from the heat. Allow the soup to cool slightly. Tip: If you have a blender with a heat-vent lid, you can probably start processing the soup after 5 mins; just take care and do not overfill your blender and cover the heat vent with a kitchen towel to help release some excess steam/heat.

3. If desired, gently fry some spring onion in a little oil for 2-3 mins or until softened.

4.Transfer the soup into a blender. Process it until smooth and creamy. Tip: Depending upon the size of your blender, you might have to complete this step in batches. If you own a hand-held blender, just process the soup in the pot and then stir in the milk. Transfer the soup back into the pot or a resealable container (as applicable). Add the milk into the blender. Pulse to froth and help remove any residual soup stuck to the blender. Pour the milk into the pot or container. If necessary, use a spatula to help remove any remaining bits of soup. Stir together. Taste and season the soup as preferred.

5. If applicable, reheat the soup over a medium-low heat until hot, but do not allow it to boil. Remove.

6. Serve warm. Ladle into a small serving bowl; if desired, garnish with fried spring onions or some fresh chives, roasted chickpeas, small cubes of roasted potato, tofu croutons, some standard herby-bread croutons or whatever takes your fancy!

Enjoy!

Tip: Refrigerate any leftovers in an air-tight and resealable container; reheat and consume within 3-4 days. Alternatively, store and freeze; defrost, reheat and consume within 1-2 months. NB: When reheating, do not allow it to boil. 

 

‘Souper Duper’ Green Soup w/ Grains [Vegan]

Healthy Recipes

Serves: 8-10
Prep & Cooking Time: 60-70 mins (*Dependent upon skill, desired portion size and/or the number of handy kitchen helpers present!)

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, K & E, protein, fibre, omega 3, calcium, iron, magnesium, manganese, potassium, zinc and per serving is low in added salt, sugar and saturated fats!

A few weeks ago a moment of hunger and convenience had us purchasing and trialling a new flavour of ‘Covent Garden’ soup; the taste was fantastic but the colour (and price) was left to be desired for! So with that in mind, we decided to have a go and make our own twist on their green soup. How many of you have tried doing this? Do you find it enjoyable and really satisfying too? 🙂

We were happy with our result! A soup with a creamy and sweet ‘under note’ (from the puréed swede and baking potatoes) with an all round satisfying and delicious taste of chunky little veggies and grains.

We cooked this soup in bulk and it created five tasty lunches! So adjust your ingredients accordingly. We have also used a variety of grains (it was time to use up some of our tiddley, cupboard leftovers!), but feel free to use just one grain and/or your favourite(s)! If you need a completely GF option, swap the bulgar wheat and pearl barley for millet, buckwheat, brown rice and/or even lentils instead!

Also don’t be shy when it comes to using frozen vegetables, they can be just as tasty and nutritious, sometimes even more so! We used some of our delicious frozen spinach that we had previously purchased at Tesco. Thanks to the Orchard at Tesco, we had a coupon that allowed us to receive a discount! The price is extremely favourable, £1.40 for 900g, which works out much cheaper than fresh; so there’s no spoilage and you can have spinach whenever you fancy it! If you shop at Tesco, you should also look into becoming an Orchard member too!

 

Quick Foodie Facts and Tips:

  • Per serving (based on 10 servings) there is about 3.5 servings of vegetables towards your 5-A-Day! That’s one and half more than the Covent Garden version! 😀
  • As we’ve previously mentioned, a swede is also known as a rutabaga (in America!) or ‘neeps’  (in Scotland!) and is similar to a turnip. It is also in season until early next year!
  • Fancy another swede orientated soup, check out last year’s recipe here!

Happy cooking and have a great weekend everyone!

 

The potatoes and grains are not shown here!

 

Ingredients:

+++++++++++++++++++50g       Dried Quinoa
+++++++++++++++++++50g       Dried Bulgar Wheat
+++++++++++++++++++100g     Dried Pearl Barley
+++++++++++++++++++1.3kg      Swede
+++++++++++++++++++400g     Baking Potato
+++++++++++++++++++500g     Carrot
+++++++++++++++++++200g     Celery
+++++++++++++++++++200g     Yellow Bell Pepper
+++++++++++++++++++230g      White onion
+++++++++++++++++++2             Garlic clove
+++++++++++++++++++2 tbsp    Dried Thyme
+++++++++++++++++++               Ground Black pepper
+++++++++++++++++++3L           Vegetable Stock (low-salt/GF if required)
+++++++++++++++++++220g      Frozen Peas
+++++++++++++++++++160g      Tesco Frozen Spinach
+++++++++++++++++++3 tbsp    Ground flaxseed
+++++++++++++++++++               Salt

 

Directions:

Cook your grain(s) according to the packet instructions.

Our cooked grains! NB: We used all of the pearl barley shown here and 2/3 of the quinoa/bulgar wheat…but don’t worry, we have adjusted the ingredient list accordingly!

 

In the meantime…

1. Wash and halve the swede and potato.
2. Peel the swede and potato.
3. Cube the swede and potato.
4. Place them into a large pot and fill it with cold water. Cover with a lid. Bring to a boil. Simmer and cook for 10-12 mins or until tender.
5. Drain.

 

 

Whilst the swede and potato are cooking…

1. Place another large pot full of 3 litres water over a medium heat (this will be for the soup). Bring to a boil.
2. Prepare the other veggies. Tip:Chop them as small or as large as desired! Wash, peel, trim the ends and chop the carrot into small cubes. Wash, trim the ends and finely cube the celery. Wash, remove the stem and core and then finely chop the bell pepper. Peel and dice the onion and garlic.
3. Once boiling, place the stock into the pot of water. Whisk to dissolve. Add the carrot, celery, bell pepper, onion, garlic, peas, thyme and some black pepper to taste. Bring to a boil. Cover with a lid. Simmer and cook for 5-7 mins or until tender.
4. Meanwhile, dice the frozen spinach.
5. Add the spinach during the last 2 mins of cooking.
6. Remove the pot of soup from the heat. Allow to cool slightly.

 

 

Feel free to complete this step with a hand-held stick blender instead!

1. Once the swede and potato have cooled, transfer them into a blender. Tip: You might have to add a little water to help purée it.
2. Purée until smooth and creamy. NB: You will have to complete this step in batches.
3. Transfer the soup into a container or pot (as appropriate).
4. Add a little of the soup into one of your batches (to help give the soup a vibrant green colour!). Blend until smooth and creamy.
5. Add the remaining puréed soup into the large plastic container or pot.

 

 

1. Add the remaining soup into the container or pot. Stir together.
2. Add the cooked grains. Stir through and thoroughly combine.
3. Add the ground flax seed. Stir through and thoroughly combine.
4. Taste and season the soup with some salt and ground black pepper as necessary.
Tip: This is important as the puréed swede and potato will slightly ‘neutralise’ the soup’s flavour. Reheat over a medium-low heat (if required).

 

 

Ladle the soup into a serving bowl. Garnish with some croutons, a drizzle of olive oil and/or fresh or dried parsley (if desired).

This shows one serving (based on ten servings) of reheated soup!

Enjoy! 😀

Broccoli, Leek & Potato Soup

Healthy Recipes

Serves: 4
Prep & Cooking time:  45minutes

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K,  protein, fibre, calcium, potassium, iron, no added sugars and is low in fats!

 This is a great, simple and delicious soup that can be created in less than an hour! It has a very velvety and satisfying taste; as broccoli is out of season here in the UK, use a frozen variety if preferred. 

 

Ingredients:

+++++++++++++++++++++++++360g      Broccoli
+++++++++++++++++++++++++220g      Leek
+++++++++++++++++++++++++200g      Potato
+++++++++++++++++++++++++4g           Garlic
+++++++++++++++++++++++++140g       Green lentils
+++++++++++++++++++++++++1.5L         Vegetable Stock (low-sodium, DF/GF)
+++++++++++++++++++++++++500ml   Water
+++++++++++++++++++++++++1g            Dried thyme (optional)
+++++++++++++++++++++++++                Salt
+++++++++++++++++++++++++                Ground black pepper

 

Nutritional Content (*Based on 4 Servings):

1 serving provides: 192kcal, 13.3g Protein, 1.4g Fat, 0.51g Sat/fat, 11g Fibre, 0.3g Salt,    95mg Calcium, 7mg Iron

 

Directions:

Wash and chop the broccoli (including the stem). Trim the ends, slice and then wash the leek (preferably place it into a large bowl filled with water; allow to soak and then drain). Wash and roughly chop the potato. Peel and dice the garlic. Remove any stones from the lentils; wash and then drain.

 

Meanwhile, prepare the lentils according to the packet instructions. Drain.

NB: Once cooked, my lentils went straight into this plastic tub; this soup was going to be many delicious lunches for us throughout the week. 🙂

 

In the meantime, place the vegetable stock and water into a large, non-stick saucepan over a medium-high heat. Bring to the boil. Add the broccoli, leek, potato and garlic. Stir together. Bring back to the boil. Reduce to a simmer. Cook for approximately 15 minutes or until the vegetables are tender.

 

Remove from the heat. Add the thyme (if using). Allow to cool slightly.

 

Use a hand-held blender in the saucepan or transfer the soup mixture into a blender or food processor. Blend until smooth.

 

Transfer back into the saucepan (if applicable). Add the lentils. Stir together. Season it to taste with some salt and pepper.

 

Return to the heat. Warm slightly (if applicable).

 

Ladle into a soup bowl. Garnish with seeds, nuts, herbs, rocket, croutons or plain yoghurt if desired and serve.

 

 

If preferred…

  • Try swapping the potatoes or the broccoli for some brussel sprouts!
  • If you are not vegan, try adding some cheese to the soup.
  • Use onion if you are not keen on leeks.
  • Try adding a bit of cooked brown rice instead of lentils; adjust portions accordingly.
  • Use fresh or frozen vegetables.
  • Once the soup is puréed, try adding some DF milk or yoghurt (or low-fat dairy products if you’re not vegan). If you decide to do make this alteration, slightly reduce the amount of water used.

Low-Fat Oven Chips

Healthy Recipes

Serves: 1
Prep & Cooking Time: 40 mins

Notes: This recipe contains: B-Vitamins, Vitamin C, protein, fibre, iron, potassium and is also low in fat!

This time of year can make it hard for us to resist our ‘stodgy’ food cravings…so let’s try and create healthier options for ourselves! Potatoes are not ‘fatty’ by nature, it’s the ‘toppings’, the cooking processes and the quantities we choose to eat them in that can make them destined to cause weight gain.

As an experiment, we took a potato and sprayed it with some low-fat cooking oil…and yes, we were pleasantly surprised! The result- a lovely, crispy chip that was still fluffy on the inside!

Chips under 250 calories and low in fat- what more can you ask for?! 

Happy cooking everyone! 🙂

 

Ingredients

220g Baking potato
‘1 kcal’ Fry Spray (low-fat cooking oil)
Dried Rosemary
Salt
Black Pepper

 

Directions

1. Heat the oven to 230°C (450°C). Line a baking tray with a silicone mat or some parchment paper. Lightly spray it with low-fat cooking oil. Spread to coat.

2. Wash and then chop the potato into strips. Place the strips into a large mixing bowl. Spray with low-fat cooking oil. Season with rosemary, salt and pepper to taste. Mix to coat.

3. Place them onto the baking tray, leaving ample room between each piece. Tip: if you overcrowd vegetables in the oven, they will steam instead of ‘roast’; this will result in a batch of slightly soggy/soft chips.

4. Place the tray into the oven. Bake for 25-35 mins, or until lightly browned and ‘crispy’ (as much as desired). Turn once during cooking; respray with some oil before returning the tray to the oven.

5. Remove. Allow them to cool slightly before serving.

6. Enjoy as they are or serve with a little dijon mustard, or home-made tomato (low-sugar/salt) ‘ketchup’!

 

NB: These chips were baked for 35 minutes in the middle of a fan-assisted oven.

 

If preferred…

  • Try using different herbs and/or spices to create your perfect chip!