Weekly Meal Plan, 5:2 Diet Recipes and Curried Carrot Soup (85 calories)
I have been a bit lazy with my meal plans lately, as things have been a bit upside-down at home……but, this week I am pleased to be able to share a meal plan with my readers, as well as a new 5:2 diet recipe, for Curried Carrot Soup, a very LOW 85 calories per bowl and still only 100 calories with a spoon of croutons. I LOVE the combination of curry with carrots, their sweet flavour is further enhanced by a drop of heat and spice, as well as a little crème fraîche indulgence too. I love soups all year around, but I was hopeful of preparing more spring like recipes, until the snow and high winds arrived again…..so, what can be better on a VERY cold spring day than a bowl of comforting and hearty soup – it certainly fits the bill. I have also planned the rest of my week’s meals, again, they have a very wintry slant to them and I am also embracing lots of bread making this week. It’s also hard to believe that Easter is only just under two weeks away, so, I will be making lots of Easter treats over the next week, including a Simnel Cake, Hot Cross Buns and Pace Eggs, and some essential Easter Biscuits too. As part of my Healthy Happy Heart challenge, I will be eating fish at least twice this week, so look out for some new recipes for mussels and delectable scallops. I am only having one Fast Day this week, as a maintenance day to keep the weight off, but that’s the beauty of the 5:2 diet, you can build it into your daily schedule with ease. Anyway, on to my weekly meal plan and the recipe for Curried Carrot Soup; if you are NOT on a diet, then you can enjoy this soup with acres of crusty bread and butter, or even some fried onions as a garnish…….see you later, and have a wonderful start to the week. Karen
NB: I am linking this meal plan to Mrs M over at her excellent Meal Planning Monday link.
(recipe to follow)
Cauliflower Cheese Soup and Home-Made Stotty Cake
(Recipes to follow)
One Pan All Day Breakfast
(Recipe to follow)
(Fast Day = 500 calories)
Breakfast: Fat-Free Plain Yoghurt and Banana = 110 calories
Lunch: Curried Carrot Soup = 85 calories
Tea/Supper: Mediterranean Wild Haddock Gratin = 270 calories
Total: 465 calories
Curried Carrot Soup (85 calories)
|Prep time||10 minutes|
|Cook time||30 minutes|
|Total time||40 minutes|
|Meal type||Lunch, Main Dish, Snack, Soup, Starter|
|Misc||Child Friendly, Pre-preparable, Serve Hot|
|Occasion||Casual Party, Christmas, Easter|
|By author||Karen S Burns-Booth|
- 4 sprays low-fat oil
- 2 medium onions, peeled and finely diced
- 1 teaspoon chopped garlic
- 450g carrots, peeled and sliced
- 2 teaspoons curry powder of choice
- 1.2 litres vegetable stock (made with 2 teaspoons Marigold vegetables stock powder)
- 50ml low-fat (15%) creme fraiche
- salt and pepper to taste
- 4 tablespooons seasoned croutons
A delicious soup with bags of flavour and yet each bowl is only 85 calories. (Or 100 calories with the croutons) Carrots, onions and garlic are gently simmered with vegetable stock and curry powder for a hearty soup with a spicy Indian flavour. Perfect for those on the 5:2 Diet on fast days, or for anyone watching their calories intake.
|Step 1||Spray the low-fat oil in a large saucepan with a lid. Heat pan over low heat and add the chopped onions and garlic. Replace the lid and sweat the vegetables over a low heat for about 5 minutes, before adding the carrots and a little water.|
|Step 2||Continue to cook for a further 5 minutes before adding the curry powder - stir it into the vegetables and then gradually add the stock.|
|Step 3||Put the lid back on the pan, bring the the bool and then simmer over a low to medium heat for 10 minutes, or until carrots and other vegetables are soft. Adjust seasoning with salt and pepper and allow to cool for a few minutes.|
|Step 4||Blend the soup with a hand blender or in a blender until smooth. Reheat in a clean pan, stirring in the crème fraîche just before serving.|
|Step 5||Serve in warm bowls with croutons. (Add an extra 15 calories per person for the croutons)|
Links to my other meal plans:
Thrifty & Organic Meal Planner: Persian Lamb, Aromatic Cauliflower & Chocolate Truffle Cake Recipes
Meal Plan: Diet Food and Comfort Food – Farmhouse Chicken & Vegetable Stew with Dumplings Recipe
Thrifty & Organic Meal Planner: Honey Roast Chicken, Hand Pies and Bread & Butter Pudding Recipes
Meal Planning Monday, 5:2 Diet Fast Days and Pesto Pasta with Parmesan Recipe (310 calories)
The Fast Diet, Meal Planning Monday and Tiger Prawn Curry with Basmati Rice (5:2 Diet) Recipe
I’m starving now looking at all your beautiful pictures!
The Kitchenmaid says
Karen, you are so inspiring! I am just thinking of dipping my toe into 5:2 (seriously this time, not just reading about it) and you make it look so simple and delicious. You make everything look simple and delicious, but to do it with ‘diet’ food is an exceptional talent! Have a great week x
olivia kirby says
This looks nice, i don’t like soups that are on the sweet side and i tend to add alot of chilli/ balck pepper.
Really need to diet aswell so will be looking up some more recipes.
rita cooks italian says
Carrot soup is one of my favourite soups. The spices help to develop the flavour…what a simple but delicious low calories recipe Karen!!
Marie Clifton says
I love soups that have a bit of spicy warmth to them, i can imagine this one must be lovely. This is something I’ll definitely try next time I make soup
Fiona Matters says
I just love carrot soup! It’s sort of sweet and just yummy and thick. It’s amazing how low in calories soup is if you don’t bulk it out with potatoes and lentils! I adore bread with my soup though which is my downfall I think!
As always, a sterling service to all the 5:2-ers out there. I love how you even account for the diddy croutons!
Jude A Trifle Rushed says
Karen, I tried the 5:2 diet for 2 weeks and I’m 4lbs heavier! I just don’t think it’s for me, I’m going back to yoghurt and fruit, it’s the only way! Your soup does sound delicious and I’ll make it next time I have a friend round for lunch, Yum!
Samantha Fernley says
I’m going to make this as I am trying out 5:2 recipes. It’s still nippy out there so a warming soup would be great.
Mama Owl says
Lovely sounding recipes!
Kevin Dooley says
Haven’t made an homemade soups yet but it’s firmly on my radar of things to do soon, carrot seems the perfect candidate for my first go at it, the onions should compliment well, have bookmarked your carrot soup recipe! thanks.
Frances Fox says
Curried carrot soup, sounds delicious.
Lani Nash says
I am a big fan of carrot soup in any variety but have never tried a curried one. I look forward to attempting this one
Hi, I love your 5:2 soup recipes but I am not sure about portion sizes. If you say a bowl is 85 calories how can I tell how big the bowl should be?
Karen S says
It is based on the serving size for the whole recipe – so, a recipe serving four people will be four bowls of soup – to measure it, serve 4 bowls of soup and then put the soup not needed back into the pan for future meals.
Tracey James says
hi can this be frozen and reheated plz even with fromais frais in?
Karen Burns-Booth says
Should be okay, as there are lots of recipes that are freezable with cream products in them.