Spicy Low Calorie Vegetable Soup (Cauliflower, Onions, Carrots, and Tomatoes)

This can be made vegetarian Vegan and Gluten-Free dependant on your stock cube choice/curry powder

So often, when we are looking into soups they have added ingredients we really do not want. This one is low carb, low calorie and low salt.

The only salt added is whatever is in the stock cube so you can choose one that suits you.

It really doesn’t matter what flavour stock cube you use.

I wanted to incorporate some cauliflower leaves and stalk so I threw these in. It goes well with the small amount of curry I’ve incorporated into this recipe. you could alternatively omit the cauliflower leaves or you could use cabbage instead. I used 2 medium onions and 3 smallish carrots.

I’ve used a soup maker to make this which is the quickest way. If you make it in a pan instead chop the vegetables small so they cook quicker.

This makes 4 servings of 400 ml. So to get this ensure the soup maker is filled to the 1600 ml max level

Ingredients

• Approx 100g of Cauliflower leaves and stalks/scraps
• 155g of onions roughly chopped
• 170g of carrots washed and top cut off-not peeled
• 1 stock cube
• A couple of good squirts of tomato puree
• Half teaspoon chilli flakes or powder or half of a red chilli
• 1 heaped teaspoon medium curry powder (or mix your own)
• 800 ml cold water (I filled up the empty tomato can twice)
• For 4 servings fill to the 1600 ml level markings

Method

1. Wash and chop the cauliflower leaves, onions and carrots
2. Put these into the soup maker
3. Add the tinned tomatoes-whole or chopped
4. Chop up the stock cube-I open the foil wrapper and chop it into 12 pieces on the foil wrapper
5. Add the stock cube, chilli powder, garlic and curry powder.
6. Fill up the tomato tin twice with cold water and empty it into the soup maker.
7. Set to smooth which, on mine takes 21 minutes.

Extra Info

Total calories 320 approx so 65 calories per 400 ml serving. This is a decent-sized bowl full.

If you do not need low calories add a small chopped potato.

You could also add in some cooked pasta or use this as a base for a sauce if you wish rather than just soup.

Tweak the recipe to suit.

I’ve put in less chilli than I usually do because I wanted to taste the slight curry flavour that compliments the cauliflower in the soup.