Warming Soups for Winter Days


soupThe following soups are very low in calories, full of nourishment and goodness. They are ideal low calorie fillers for this cold spell – recipes include Carrot, Orange and Coriander Soup, Tomato Soup, Chicken and Mushroom Soup, Vegetable Consommé and Cauliflower and Leek Soup.

Carrot, Orange and Coriander Soup

  • 3 medium carrots (360g) chopped
  • 1 medium onion (120g) finely chopped
  • 1 chicken stock cube crumbled
  • 1 orange
  • 1 tablesp tomato puree
  • 450 ml water
  • 2 tablesp fresh coriander chopped
  • Salt and pepper to taste

1. Combine carrots, onion, water and stock cube in a large saucepan. Bring to the boil, then reduce heat. Cover and simmer for 5 minutes or until the vegetables are tender.

2. Add the grated rind and juice of 1 orange and tomato puree. Blend until smooth.

3. Return to saucepan, reheated without boiling and add chopped coriander.


Vegetable Soup

  • 1 medium onion, finely chopped
  • 2 medium carrots, chopped
  • 1 parsnip, chopped
  • 1 medium courgette, chopped
  • 1 (400g) tinned of tomatoes
  • 1 vegetable stock cube
  • 450ml water
  • Pinch of mixed dried herbs or 1 teaspoon freshly chopped parsley
  • Salt and pepper

1. Combine all ingredients in a saucepan and bring to the boil. Reduce heat and simmer for 20 minutes or until the vegetables are tender.

2. If a smoother soup is preferred, blend ½ or all of above mixture.

3. Other vegetables such as turnip, broccoli, leek, peppers, celery, green beans can be added or substitute vegetables in the recipe.

Tomato Soup

  • 1 (400g) tin of tomatoes or 3 medium tomatoes peeled and chopped
  • 1 medium onion, chopped
  • 1 medium carrot, chopped
  • 1 chicken stock cube
  • 450ml water
  • 3 sticks celery, chopped
  • 1 Tbsp tomato puree
  • Salt and pepper

1. Combine onion, carrot and celery in a saucepan with 2 tbsp water. Heat and stir until onion is soft.

2. Add tomatoes and simmer for 5 minutes. Add remaining water, crumbled stock cube and tomato puree. Simmer for 3 minutes.

3. Blend until smooth. Taste to adjust seasoning. Add chopped fresh parsley or basil to garnish.

Cauliflower and Leek Soup

  • 1 cauliflower 12oz (300g) chopped into florets
  • 3 medium sized leeks 9oz (225g) chopped
  • 1 medium sized onion 3oz (75g)
  • ¾ pint (450ml) vegetable stock, made with stock cube.
  • Salt and pepper to taste.

1. Place all ingredients in a large saucepan.

2. Bring to the boil, cover and simmer for 20-25 minutes or until vegetables are tender.

3. Allow to cool and then blend soup in 2-3 batches.

4. Return to the saucepan, reheat and adjust seasoning to taste.


Vegetable Consommé

  • 1 medium carrot, cut into thin strips
  • 75g baby pak choi (Chinese leaves), shredded
  • 75g mushrooms, sliced
  • 3 spring onions, chopped
  • 1 clove garlic
  • 50g tofu (soy bean curd)
  • 2 teaspoon soy sauce
  • 1 teaspoon dry sherry
  • Fresh ginger, 3 thin slices
  • 1 chicken stock cube/450ml water
  • Black pepper

1. Cut garlic and ginger into matchsticks. Place in sauce saucepan with crumbled stock cube and water. Bring to the boil, reduce heat and simmer for 3 minutes.

2. Just before serving bring stock back to the boil and add vegetables, tofu, sherry and soy sauce. Add black pepper to taste and extra soy sauce if required.

3. Reduce heat and simmer for 2 minutes and serve immediately.


mushroom_soupChicken and Mushroom Soup

  • 1 chicken leg with skin removed
  • 1 medium onion, finely chopped
  • 2 large carrots, chopped
  • 50g mushrooms, sliced
  • ¾ pint chicken stock or water
  • 4 stalks celery, chopped
  • Salt and pepper to taste

1. Add chicken leg, onion, celery, carrots and stock to a saucepan. Bring to the boil, cover and simmer for 1 hour.

2. Remove chicken from the bone and blend soup.

3. Bring soup back to the boil, add mushrooms and simmer for 2 minutes.

Categories : Recipes, Soups

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About Elaine

Elaine graduated from Trinity College with a B.Sc., (Hons) in Human Nutrition and Dietetics. She gained wide experience working as clinical nutritionist in several hospitals prior to establishing her first private dietetic clinic in 1992.

Private Practice Experience
Elaine has gained vast experience specialising in providing private individual dietetic consultations for her clients in her clinics for the past 17 years. In recent years, her main areas of interest are weight management, obesity, diabetes, heart disease and nutrition and gastro-enterology.

Elaine is an active member of the INDI and was chairperson of the Irish Nutrition and Dietetic weight management interest group from 2005 to 2007.

Dietetic and Nutrition Consultancy
Elaine has provided dietetic consultancy to a wide range of industries including private hospitals, hotels and catering companies. She has designed, piloted, implemented and coordinated workplace wellbeing programmes for several prominent companies and large international corporations.