Photo by Debbie Walker – Sampling Soup – Pea and Coconut

134 Kcal for a 250ml bowl

This sounds a strange one, and to be honest it’s not my favourite. However, it’s worth a shot because it’s better than it sounds, especially if you’re looking for something different to try.

Ingredients:

1Kcal spray-light
500g frozen peas
2 banana shallots, peeled &
chopped (small white onions
will also work)
2 cloves of garlic, finely chopped
400ml low fat coconut milk
800ml vegetable stock
1 small handful of fresh mint
leaves, roughly chopped
sea salt and Black pepper to taste

Method:

  1. Using the spray oil, gently saute the chopped shallots and garlic,
    for 4 to 5 minutes until the shallots become soft and
    slightly browned.
  2. Defrost the peas and prepare your vegetable stock
  3. Add the peas, veg stock, shallots with garlic, and the coconut milk directly into the soup maker – hold back the mint as this is for garnish
  4. Select the smooth setting and leave for the automated time of 21 minutes
  5. Once ready, check the seasoning, adding salt and pepper to taste.
  6. Serve in warm bowls, and garnishing with roughly chopped mint leaves.

(recipe from Morphy-Richards)

Note – I calculated the total calories for the complete soup to be 697Kcal for 1300ml and I used the NHS online calorie checker to research the individual ingredients Kcal content.

To reduce calories, I replaced the recommended olive oil with 1 Kcal spray Olive oil, and replaced the full fat coconut milk for a low fat version.

Small changes, but by doing so I managed to drop a few hidden calories without impeding the taste. (in my humble opinion) Calories that can either be saved for (fingers crossed, a weight loss after a week of small saves) or for something that feels like more of a treat later in the day. Enjoy !

However, if calories aren’t an issue, then the recommendation is to serve this with sourdough bread croutons

For the croutons:

  1. Using a bread knife, cut the sourdough as thin
    as possible and place onto a baking sheet.
  2. Drizzle with olive oil and sprinkle with sea salt,
    and place into an oven preheated to 200°C for
    8 to 10 minutes until golden brown. Serve on the
    side of the soup.

This year, I am working on a daily Health and Lifestyle change that I’ve called my Project 365. I am posting daily about my progress and challenges – please do feel free to join me there Dreams and Aspirations

Otherwise, enjoy the soup recipe and do let me know in the comments below what you thought of it or if you have any healthy alternatives to share.