It seems a long time since I posted a soup recipe, but I think my timing is right at the moment with chilly weather arriving and so many posts on social media showing an upturn in WLS after the summer months (and therefore many on fluid or soft food stages). Personally I love a soup and find it just as satisfying many years post-op, and therefore on ‘food for life’, as I did way back then.
This soup is super simple (hence the reason it has joined our super simple archive of such recipes) since it only has a few ingredients and three easy steps of prep. It also refrigerates well (for up to 3 days) and can be quickly reheated or frozen for convenient use in the future.
If you wish to boost the protein content then stir in a little protein powder (unflavoured is best here) before serving. Spoons at the ready!
SPICED CARROT AND GINGER SOUP
600 g/1¼ lb carrots (I used new season British organic carrots), peeled and chopped
1 large onion, chopped
2 celery sticks/stalks, sliced
2 clove garlic, crushed
5 cm/2 inch piece fresh root ginger, peeled and grated
1 tsp medium curry powder
1.2 litres/5 cups vegetable stock/bouillon
100 g/½ cup low fat soft cheese
salt and freshly ground black pepper
4 tbsp low-fat natural or plain yogurt to garnish
- Put the carrots, onion and celery in a large pan with the garlic, ginger, curry powder and stock/bouillon. Bring to the boil, reduce the heat and simmer, partially-covered, for 20-25 minutes, or until the vegetables are tender.
- Blend the soup to a purée using a hand-held stick blender, or transfer to a food processor or blender and whizz until smooth. Add the soft cheese, seasoning to taste and blend again until thoroughly mixed.
- Reheat gently, check the seasoning and serve, topped with a swirl of yogurt and a sprinkling of black pepper.
WLS PORTION: ¼-½
* suitable for Freezing
CALORIES PER PORTION: 132
PROTEIN: 7.4 g
CARBOHYDRATE: 22 g
FAT: 2.4 g
Image courtesy of www.britishorganiccarrots.co.uk