Meat-Free Scotch Broth (Low Calorie 5:2 Diet)
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| Serves | 6 |
| Prep time | 10 minutes |
| Cook time | 1 hour |
| Total time | 1 hours, 10 minutes |
| Dietary | Vegetarian |
| Meal type | Lunch, Snack, Soup, Starter |
| Misc | Child Friendly, Pre-preparable, Serve Hot |
| Occasion | Halloween, Thanksgiving |
| By author | Karen S Burns-Booth |
A meat-free Scotch Broth type of soup/stew that is true comfort food with very few calories, and lots of your five-a-day in one bowl! One bowl of this soup is only 146 calories and that leaves lots of room to add croutons, bread or even low-fat dumplings to the soup for a really satisfying meal whilst on a diet such as the 5:2 Fast and Feast Diet or Weight Watchers. The vegetables can be adjusted to suit your own preferences and availability, but do check the calorie count on the vegetables you use if you change the recipe!
Ingredients
- 1 leek (trimmed, washed and cut into small rounds including the green top)
- 4 carrots (peeled and cut into small rounds)
- 400g potatoes (peeled and cut into small dice)
- 2 medium onions (peeled and diced)
- 1/2 tin (200g) of tinned tomatoes (chopped)
- 2 sticks of celery (washed, trimmed and cut into small rounds)
- 2 medium cloves garlic (peeled and minced)
- 50g red lentils
- 50g pearl barley
- 1 vegetable stock cube (I used Knorr Vegetable Stock Cube Less Salt)
- 1 teaspoon mixed dried herbs
- salt and pepper to taste
Note
A meat-free Scotch Broth type of soup/stew that is true comfort food with very few calories, and lots of your five-a-day in one bowl! One bowl of this soup is only 146 calories and that leaves lots of room to add croutons, bread or even low-fat dumplings to the soup for a really satisfying meal whilst on a diet such as the 5:2 Fast and Feast Diet or Weight Watchers. The vegetables can be adjusted to suit your own preferences and availability, but do check the calorie count on the vegetables you use if you change the recipe!
Directions
| Step 1 | Put all of the prepared vegetables into a large stock pot or sauce pan and add 1 litre of boiling water, into which the stock cube has been dissolved and the mixed dried herbs have been added. (Fresh herbs can be used such as parsley and thyme, about one tablespoon of fresh herbs) |
| Step 2 | Bring to the boil and then reduce the heat and add the red lentils and pearl barley and simmer with a lid on for about 45 minutes to 1 hour, or until the vegetables are soft and the lentils and pearl barley are cooked. Season to taste with salt and pepper and serve immediately with crackers, croutons or bread. |
| Step 3 | Makes 6 generous servings at only 146 calories per bowl, not including bread, crackers or croutons etc. |
