A Weekly Meal Plan, A Taste of Autumn
Allotment Soup (100 calories) for the 5:2 Diet
It’s that time of year again, with apologies to my Southern Hemisphere followers, but Autumn is JUST a whiff away…...just a wood smoke aroma away and maybe even just a crackling fire away………as I definitely noticed an autumnal nip in the air today, and indeed yesterday too. I travelled down to Somerset on Sunday and was not back until late last night, more news about my trip later, suffice to say, it was all about DAMSONS and PRESERVES………..
……..and indeed, the day was named “Damson Day”, although a more humorous name was tagged by a good friend of mine, who was with me, and she suggested that the day should be called “Damsons in Distress”, due to her lack of preserving prowess! Anyway, back to today, and my weekly meal plan, which as you can all see, is LATE! And, my weekly meal plan is not that full from today onwards either, as I am on TWO fast days, I’m at Blog Camp in London this week, I have a review meal to attend and also a “Pop up Dinner” in Abergavenny on Friday and Press Day……before travelling to France on Saturday for a week! But, I shall endeavour to fill you in, and let you know what I have planned…….
Now my last 5:2 Diet soup was red, as in tomato, and I know what you must be thinking, I can only make red or orange soups ~ well you are wrong! It’s just that the ingredients I had when I made my soup, were mainly tomatoes and carrots. I am a dab hand at green soups and my brown soups are divine; as for my multi~coloured soups, they are to die for…….however, we are in WARM red and orange soup season ~ so forgive me if I offer you yet another red-ish soup recipe! This is a WONDERFUL soup, not only does it have tomatoes and carrots in it, but there are peppers, onions and courgettes too…..it’s an English allotment in a bowl ~ or a French potager, depending on where your veggies grow, and I have made it suitable for the 5:2 diet and autumn fast days……
This is a semi smooth soup ~ I blended half the soup and then kept some of the vegetables whole for texture……and I spiced it up a wee bit by adding some Smoked Paprika (Pimenton) for an Autumnal kick up the soup bowl. This would be perfect for lunch or supper, with the ubiquitous crusty bread (on a non fast day) and maybe a wedge of Vintage Farmhouse Cheddar (again, on a non fast day) to complete the soupy scene. By all means blend all of the soup if you lust after a silky, smooth soup with velvet overtones……I leave that choice in your capable hands. The list of ingredients in my recipe is not definitive by any means, use whatever you have in your allotment or whatever you receive in a large newspaper wrapped parcel….it’s just that this combination worked so well and there is one thing to be said for red and orange soups, they are jolly, happy and gay to look at ~ they cheer you up before that spoon even reaches your soup parched lips! However, if you do want to make this for a fast day on the 5:2 diet, be aware that not all vegetables are the same for calorie counting, and you will have to adjust the calories if you swerve away from the recipe I am sharing with you!
Just before I bounce off and post my weekly meal plan, such as it is, and with thanks once again to At Home with Mrs M and her excellent Meal Planning Monday blog hop, I just want to say that I have LOTS more new 5:2 recipes planned, and there is also an eBook afoot too……as well as some NEW “Full-Fat” normal recipes, and also a wonderful post to come on my Preserves Workshop and Press Day with Vivien Lloyd…..so, please keep tuned! Karen
Allotment Soup (5:2 Diet) 100 calories
|Prep time||10 minutes|
|Cook time||45 minutes|
|Total time||55 minutes|
|Meal type||Appetizer, Lunch, Main Dish, Side Dish, Snack, Soup, Starter|
|Misc||Child Friendly, Freezable, Pre-preparable, Serve Hot|
|By author||Karen S Burns-Booth|
- Fry Light - Extra Virgin Olive Oil Spray, 4 sprays (4 calories)
- 300g mixed fresh peppers: red, green and yellow, de-seeded and chopped (73 calories - red peppers and yellow peppers have more calories than green; these calories are based on equal quantities of red, yellow and green.)
- 400g tomatoes, roughly chopped (72 calories)
- 2 courgettes, small, chopped (27 calories)
- 2 medium onions, peeled and chopped (92 calories)
- 2 medium carrots, peeled and chopped (50 calories)
- 4 cloves garlic, peeled and finely chopped (16 calories)
- 400ml of stock made with 4 teaspoons of Marigold Swiss vegetable stock powder (48 calories)
- 1/2 teaspoon smoked paprika (5 calories)
- salt and pepper to taste
This is a semi smooth soup which is only 100 calories per bowl, making it perfect for the 5:2 diet ~ I blended half the soup and then kept some of the vegetables whole for texture……and I spiced it up a wee bit by adding some Smoked Paprika (Pimenton) for an Autumnal kick in the soup bowl! The list of ingredients in my recipe is not definitive by any means, use whatever you have in your allotment or whatever you receive in a large newspaper wrapped parcel….it’s just that this combination worked so well and there is one thing to be said for red and orange soups, they are jolly, happy and gay to look at ~ they cheer you up before that spoon even reaches your soup parched lips!
NB: 4 cubes of seasoned croutons = 5 calories (8 cubes = 10 calories extra)
|Step 1||Spray the olive oil into a large saucepan and add all of the chopped and diced vegetables. (Skin the tomatoes by placing then in hot water for 1 minute, then remove and slip the skins off them before dicing)|
|Step 2||Put the lid on the pan and cook over a high heat for about 5 minutes or until the tomatoes have released their juices and the onions are slightly softened. Pour in the hot stock and add the smoked paprika, season to taste with salt and pepper and simmer over a low heat for 45 minutes. Allow to cool slightly and ladle half of the soup into a blender or bowl; whizz it all up in the blender or purée with a stick blender in the bowl until smooth, then pour the soup back into the saucepan.|
|Step 3||Gently reheat, adjust seasoning before serving in warm soup bowls with chopped fresh herbs and croutons. 100 calories per bowl, and makes four generous servings. 4 cubes of seasoned croutons = 5 calories (8 cubes = 10 calories extra)|
Weekly Meal Plan:
Monday 1oth – Away from home:
Brioche and home-made preserves by Vivien Lloyd
Cod and Salmon Curry with Basmati Rice Salad by Mr Vivien Lloyd
Citrus and Almond Cake by Vivien Lloyd
Tuseday 11th – Fast Day (500 calories):
Breakfast: 2 Ryvita crispbreads = 64 calories
1 small boiled egg = 59 calories
Lunch: Allotment Soup = 105 calories with croutons
Tea: Stir Fry with Chicken Breast (Recipe to follow) = 180 calories
Milk allowance: 150mls = 51 calories
TOTAL: 459 calories
Lunch: Sandwich and Fruit
Tea/Dinner: Review Meal in London
Blog Camp all day – food provided!
Jane Baxter’s Pop Up Kitchen at Trinity Hall in Abergavenny
Abergavenny Food Festival
Saturday 15th – Fast Day (500 calories):
Breakfast: Fresh Fruit Salad = 194 calories
(On Train over lunch – Water and Coffee/Tea)
Tea/Supper: Smoky Mexican Stir Fry with Chicken (234 calories) – New Recipe to follow
Milk allowance: 150mls = 51 calories
TOTAL: 489 calories
Traditional Roast and lots of Baking!
Maria @ Feisty Tapas says
I love soups, I try different vegetables all the time and now that I have the Thermomix I am planning lots of them for this Autumn and Winter, they are kind of my poor achy jaw.
You are going to Blogcamp! It would have been lovely to meet you but alas weekdays don’t mix with toddlers and husband is at a conference himself all week.
Oh what a shame we won’t meet at Blog Camp! Maybe next time they may have one at the weekend……this soup was amazingly tasty and makes good use of a glut of vegetables. Karen
Maria @ Feisty Tapas says
If it had been on Friday I would have been able to make it as I now have a childminder (*does a little celebratory dance*) but T is only with her Mondays and Fridays, the rest of the time I’m still a work at home mum with a toddler 🙂 Have a fab time tomorrow. I look forward to reading all about it.
Great soup Karen. Love the colour and the little croutons.
Thanks Janice, I am into my warm red and orange soup mode now! 🙂 Karen
Your soup looks warming and delicious – just right for the cool evenings we’re starting to get now.
Thanks Sarah! And, I managed to slip on some croutons for my low calorie day with this soup too! Autumn is definitely drawing in….
I love your weekly menu, a combination of super healthy and treat/ normal days.
Thanks so much Charlene! I did my fast day yesterday and was really full with my soup! Karen
Gorgeous looking soup, I’m not on the 5:2 diet but I’ve bookmarked this for a midweek supper! Your carrots and beetroot look so deliciously fresh too. Hope you had fun on your damson day, I’ve still got some left after my damson day on Sunday, not sure what to do with them now!
Thanks Hannah, that is what I like to try to do, post recipes that are suitable for normal eating as well as the 5:2 diet too, so they are adaptable. How about making some damson chutney? I will be sharing the recipe next week when I write up my damson day post! Karen 🙂
genius allotment soup!… my toms should be nearly ready by the time I get back to Lincs next week so I know what i’ll be making x
Thanks Dom! I love to invent recipes with what I have gleaned from the allotment!
Javelin Warrior says
Gorgeous soup with simple ingredients – love it, Karen! I’m featuring this post in today’s Food Fetish Friday (with a link-back and attribution as always). Thanks for always inspiring me with your creations…
THANKS very much JW! I am sorry I missed the post on Friday, as I was travelling all day, and Saturated too, but I will pop over to look now! Karen
Becs @ Lay the table says
That soup looks incredibly tasty – definitely one for lunch when it’s only 100 calories!
Thanks Becs! It is also VERY filling, which is great if you are on a diet!
Karen, I made this soup last night for lunch today as its my 2nd fast day and its absolutely lovely! The wonderful aroma filled the house as it simmered and caused everyone to gravitate to the kitchen to find out what was cooking!
My 15 yr old son wants it in a flask so he can take it to school, my 10 yr old daughter wants it for tea and my other half is also having it for his lunch today! ( He cant wait to dip some bread into it!) I am surprised there was any left last night as everyone who walked by had to have a spoonful….” just checking it”!! Cant wait for lunch when I am sure I will have the same response from the others in the office when I heat it up!! Well done you, really wonderful and I will be making this again and again and not just for fast days!!