07 October 2013

5:2 Diet - Carrot, Leek and Mustard Seed Soup


The Scottish Government have teamed up with Greener Scotland to promote eating local and eating in season. Their new campaign is called Eat in Season.

We all know that eating local and in season makes sense. Food is tastier and cheaper when it's in season and buying locally is better for the environment as well as the local economy.

I think we sometimes forget to eat in season, when there's so much exciting produce from around the world available to us, but in these austere times it makes sense to shop in season and save money each week.



  

My soup's made from local carrots and leeks, with a little bit of a kick from mustard seeds.

We loved this soup and I'll be making it again soon. I worked out my soup cost approximately £2.50 to make and it serves 8. That's just 31p per serving or 41p if you divide it between 6.

I used unsweetened soya milk in the soup so Graham could enjoy it too, but you could use regular milk. I finished it off with a little soya milk and some chives. For a bit of luxury, you could also add a dollop of yoghurt.

As you can see from the nutritional analysis it's also super good for you as it's very high in Vitamin A & B12 and high in Dietary Fiber, Potassium and Vitamin C.

Even better the 8 servings work out at 119 calories each, so it's great for the 5:2 Diet. Although if you're watching your calories, don't add the dollop of yoghurt.

I'm pleased to say, after my holiday, I'm back in the swing of my fast days and I've lost 5lbs over the last fortnight. Yippee!!!




print recipe

Scottish Carrot and Leek Soup with Mustard Seeds
This luscious carrot soup is easy to make and only costs 31p per serving. A great way to use seasonal produce to feed your family.
Ingredients
  • 10 large/900g carrots, roughly chopped
  • 1 large leek, roughly chopped
  • 1 large onion, roughly chopped
  • 1 tbsp rapeseed oil
  • 2 tbsp mustard seeds
  • a pinch of salt and pepper
  • 1.5 litres vegetable stock
  • 250ml skimmed or soya milk
  • 50ml low fat yoghurt (optional)
  • a handful of fresh chives, chopped
Instructions
1. Heat the oil in a large pan, then add the mustard seeds, after a couple of minutes they will start to pop. Don't let them heat for any longer or they will burn.2. Add the onions leeks and season them. Saute them for about 5 minutes until they have started to soften.3. Add the carrots and allow them to cook gently for 5 minutes.4. Add the stock and bring to the boil. When it has reached boiling point, reduce it to a simmer and leave it to cook away for about 20 minutes until the carrots have softened.5. Turn of the heat, add the milk and whizz with a hand blender or in a food processor until smooth.6. Serve with a swirl of milk or a dollop of yoghurt and some chives.7. Enjoy!
Details
Total time:
Yield: Serves 8


I'm submitting my soup to three foodie challenges this month:

No Croutons Required

I am hosting NCR this month and the topic is smooth soups.

If you would like to join in with the challenge, just post a smooth soup that is suitable for vegetarians and add it to the linky at the bottom of the announcement post. You have until midnight on the 20th of October 2013.


Cooking with Herbs

The next challenge I am entering my soup into is Cooking by Herbs, which is hosted by my friend Karen over at Lavender and Lovage. Last month Karen had an amazing 70 entries. I don't know how she is going to manage that roundup! So for  this challenge I am highlighting the chives in my soup.

Shop Local

The last challenge I am entering is Shop Local which is hosted by Elizabeth over at Elizabeth's Kitchen Diary. I entered this challenge last month too, which was the inaugural event. It just so happens that is was a soup I entered last month too. My Scottish Tattie, Neep and Carrot Soup.

27 comments:

  1. Looks delicious, never thought to use mustard seeds in soup! Will definitely be giving it a go!

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    1. Thanks Elizabeth. I hope you enjoy it as much as we did.

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  2. As always, I look at your soups with envy. I am, for some reason, absolutely awful at making a proper soup; it's either too thick, or the veg doesn't cook through, or something. I shall aim for more stick blender recipes and more seasonal veg, which means it's definitely carrots and hard squash time.

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    1. Awwwww, never mind Tanita, you are usually so good at cooking in baking. We can't all be great at everything.

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  3. Looks fabulous Jacque, I shall try this one when we reach the cooler months. We love to have a bowl of soup after we've been walking in the hills and this one will definitely fit the bill.....thank you.

    Well done on losing 5lbs.....xxx

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    1. I hope you enjoy it then Jean and thanks :)

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  4. Soup looks awesome.
    Thanks for sharing.

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  5. I like this soup. It seems smooth and aromatic with the soya milk. Probably I like to serve it with toasted bread. A dollop of yogurt is great idea, or maybe cream. :)

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  6. A fabulous entry for Cooking with Herbs Jac and I am still working on last month's round up! LOL! LOVELY photos too! Karen

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  7. Replies
    1. You are so right Tandy. I don't always manage, but I do try.

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  8. The mustard seeds must make an interesting addition to your soup. First time I have ever seen them in a soup. I have go to try adding them to my soups.

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    1. Give it a go and let me know what you think Bintu :)

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  9. This sounds ever so tasty :) I'm not sure if I'll manage to make something for NCR this month - I'm away a lot at the moment so I haven't got as much time for experimenting in the kitchen!

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    1. That's ok there is always next month. Hope you have fun Rachel :)

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  10. Sounds gorgeous and very flavoursome for a low calorie soup. Congratulations on the weight loss! I need to be kicking my own backside in gear and do the same thing! Thanks for sharing your recipe with #ShopLocal again! x

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    1. That's ok Elizabeth, it was a great line-up last month. Fab challenge :)

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  11. I'm a veggie blogger too, and I'm loving your blog! It would be great to connect. I just followed you :)

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  12. sounds delicious, I love soups in the autumn and winter months. ps your link from Karens Cooking with Herbs does not work.

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    1. Thanks Elaine, I will go and check that :)

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    2. How odd, the link worked for me. Was it the photo you were clicking on? I tend not to make my photos links.

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  13. This is such a gorgeous colour. Soup is a complete wonder - quick to make, delicious and nutritious. I have a carrot, courgette and whatever else I have lying around soup planned for this evening - might try adding mustard seeds now.

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    1. It does perk up the flavour Choclettte, but isn't overpowering.

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I love reading comments, so thank you for taking the time to leave one. Unfortunately, I'm bombarded with spam, so I've turned on comment moderation. I'll publish your comments as soon as I can and respond to them. Don't panic, they will disappear when you hit publish. Jac x