5:2 Diet Curried Autumn Allotment Soup:

90 Calories a Bowl

I am still following the 5:2 diet, albeit not when I am away, and I have been away a lot lately…….but, last week saw me managing two fast days of 500 calories a day and as the weather moves ever closer to winter, I find home-made soups are tasty and very filling, which is essential on a diet day. It’s also that time of year when there is a plethora of fabulous vegetables, especially root vegetables and the local allotments and our own garden are ripe for the picking, with carrots, celery, leeks and onions heading the veggie race to be added to the stockpot. I love plain old veggie stew or soup – it’s hearty and comforting as well as being low in calories, which makes it such a useful meal for diet days, but, I also fancy a bit of spice now and then, who doesn’t! So, when I made a big pot of veggie soup last week I decided to pep it up a bit with some curry.

This recipe for Curried Autumn Allotment Soup is very simple – it takes full advantage of seasonal vegetables as well as filtered water too; you may remember my previous posts where I use filtered water in my cooking here: Better with Brita – these posts are all part of my partnership with Brita and my role as a Brita Ambassador. As part of my role I was also asked to judge some amateur bakers who were vying to win a chance to sell their wares at the Big Feastival this year. I will be popping back with a post about the winners and how they got on at The Big Feastival later, but for now it’s all about my soup recipe that was made with filtered water using a brilliant BRITA Elemaris jug with its handy Meter which uses three different ways (volume of water, water hardness and time) to determine when the filter cartridge needs replacing and ensuring you enjoy great tasting filtered water every time.

Using filtered water really does make a real difference with taste, as well as clarity and colour in recipes that use it – I am a big fan and it’s an essential part of liquids in any recipe. Soups and hot beverages are the obvious recipients of clear, filtered water, but don’t forget to use it in casseroles, curries or for simply boiling vegetables in.  Plus, it is essential in kettles as it saves the life of the element as there is no lime-scale build up. But, back to my tasty soup – this is a very easy recipe and you can of course change the vegetables you use – just don’t forget to adjust the calorie count though! The curry heat level is up to you – I have not suggested a type of curry powder – I used Madras in the soup I made last week, but do use one that is suited to your family’s taste.

I hope you will try this spicy vegetable soup, which is perfect for a drear winter’s day; and at only 90 calories a bowl, it will fill you up on a low-calorie “fast day”. However, if calories aren’t an issue, then it’s delectable when served with naan bread for dunking, as well as a dollop of mango chutney in it. That’s all for today, stay tuned for my recipes and travel notes…….plus a couple of new giveaways too. See you soon, Karen 

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Disclaimer: I was paid a fee for working with BRITA as an ambassador as well as receiving a BRITA Filter Tap (RRP £449), a BRITA Water Jug (RRP £33), 4 x BRITA Fill&Go Bottles (RRP £14:99) and relevant cartridges. However, as I am a huge fan of filtered water, I was happy to share my thoughts and recipes using filtered water with my readers.

Curried Autumn Allotment Soup

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Serves	3
Prep time	15 minutes
Cook time	30 minutes
Total time	45 minutes
Dietary	Vegetarian
Meal type	Lunch, Main Dish, Snack, Soup
Misc	Pre-preparable, Serve Hot
Occasion	Halloween
Region	British
By author	Karen Burns-Booth

An easy to make low-calorie vegetable soup that has curry powder added for a bit of spice! The total calorie count for this soup is 270 calories and the recipe makes 3 generous servings of only 90 calories per person. On a non diet day, serve the soup with naan bread and some mango chutney.

Ingredients

• 2 medium carrots, peeled and very finely diced (50 calories)
• 2 small leeks, trimmed, cleaned and very finely diced (85 calories)
• 2 sticks of celery, trimmed and very finely diced (10 calories)
• 1 onion, peeled and very finely diced (40 calories)
• 1 teaspoon curry powder (5 calories)
• 1 litre vegetable stock (80 calories - made with filtered water)
• salt and pepper to taste

Note

An easy to make low-calorie vegetable soup that has curry powder added for a bit of spice! The total calorie count for this soup is 270 calories and the recipe makes 3 generous servings of only 90 calories per person. On a non diet day, serve the soup with naan bread and some mango chutney.

Directions

Step 1	Put all the prepared vegetables into a large saucepan with the curry powder and 2 tablespoons of the vegetable stock. Mix well, put the lid on the pan and simmer very gently over a low heat for about 10 minutes, or until the vegetables are soft.
Step 2	Add the rest of the stock and season to taste with salt and pepper. Bring to the boil and then simmer with the lid on for 15 to 20 minutes until the vegetables are very soft and the soup has thickened. Remove the lid for the last 5 minutes.
Step 3	Serve immediately in warmed soup bowls with naan breads on a non diet day.
Step 4	Use a home-made or high quality curry powder for the best results.