Core Lentil and Potato Soup

Also suitable for slow cooker - simmer on high for 1 1/2 - 2 hours

Serves: 6 x 1 cup serves
Difficulty: Easy
Points: 1 pt per cup
Cooking time: 20 mins

Ingredients:

• 2 cloves garlic
• 1 large onion, diced small
• 4 vegetable stock cubes, and 1L water
• 100 g  Lentils, split type
• 300 g Potato (3 medium), peeled and diced to under 1cm
• 1 bunch spinach, finely chopped (or 150 g, frozen spinach)
• 1/2 tsp dried thyme

Method:
Spray pot with oil.
Heat and brown onion and garlic.
Add remaining ingredients and simmer with lid on until potato is tender (15-20 mins)

Not on Core? The total Points for this recipe is 7 pts, or 1 pt per cup

Core Creamy Roast Cauliflower and Potato Soup

Serves: 8 x 1 cup serves
Difficulty: Easy
Points: 1.5 pts per 1 cup
Cooking time: 30-40 minutes

Ingredients: 

• 1 kg cauliflower
• 1 large onion, diced large
• oil spray 
• 3 large potatoes (450g) diced to 1cm
• 750 ml chicken stock (or 3 cups water + 3 stock cubes)
• 3 tsp fennel seeds
• 1/2 tsp tumeric
• 3 cloves garlic, crushed
• 1 x 375ml can Carnation Evaporated Light & Creamy Milk

Method:
Line a baking tray with baking paper, then spray lightly with oil spray.
Spread the cauliflower pieces on the tray and spray lightly with oil spray
Bake for 15-20 minutes at 180*C.
Meanwhile, spray a large pan with oil spray and heat to moderate.
Fry the onions for about 4 minutes, until they are starting to become transparent.
Add potato, garlic, tumeric, fennel seeds and fry for 2 minutes to release fragrance.
Then add the stock, and simmer with lid on for 15-20 minutes.
Add the cauliflower and tin of milk and warm through for 3-5 minutes.
Blend well and serve topped with a little cracked pepper and parsley or chives.

Note - using a stick blender in the pan will result in an unpleasant grainy texture. Blend in a jug in batches, or allow to cool and use a lidded blender. Never blend hot liquids in a lidded blender (the steam will blow the lid off and spray you and your kitchen)

Not on Core? The total Points for this recipe is 10.5 pts, or 1.5 pts per 1 cup serve

Core Roast Pumpkin, Fennel and Apple Soup

Slightly sweet and spicy, the flavours are nicely rounded with red wine vinegar

Serves: 10-12 as soup course or 6 as mains 
Difficulty: Easy
Points: The whole pot (approx 2.5L) is only 7.5 pts, so 0.5 pts serving 10-12 or 1pts serving 6
Cooking time: 80mins

Ingredients:

• 1kg butternut pumpkin, no skin or seeds, cut chunky
• 1 large red capsicum, deseeded
• 2 medium onions, peeled and halved
• 500g of carrots, washed, topped and tailed but left whole with skin on
• 1 large granny smith apple, cored with skin on
• half a fennel bulb
• 1.5L of chicken stock, preferably low salt 
  (note vegetable stock can be substituted to make this vegetarian/vegan)
• 1 tsp cinnamon
• 2 tsp crushed garlic
• 2 tsp red wine vinegar
• salt, pepper
• oil spray

Method:
Spray 1 or 2 baking trays with oil.
Arrange the vegetables and the apple in a single layer. Spray lightly with oil spray
Bake at 180*C for about an hour until there is nice darkisk brown colouring on the vegetables
Blend in batches with the chicken stock, then add the cinnamon, garlic and vinegar.
(I used a stick blender. If using a jug blender, use cool chicken stock, or allow vegies to cool as blending hot soup may blow the blender lid and spray soup on the ceiling - you'll only do this once!)
Add salt and pepper to taste
Warm through and serve.

Not on Core? The total Points for this recipe is 7.5 pts, or 0.5 pts serving 10-12 / 1pts serving 6

Easy FREE Vegie Soup - Slow Cooker or Stove

This is called free soup as it has no Points on the Weight Watchers Program

It is easy as there is no preparation

I often turn this into a more filling meal by adding some of my Steamed Meatballs

Serves: 4 large serves

Difficulty: Easy

Ingredients:

• 1 x 1kg bag of homebrand mixed vegetables
• 1 x 400g diced tomatoes
• 4-6 vegetable stock cubes
• onion - either 1 diced real onion, 1/2 cup frozen diced onion or 1/2 packet french onion soup mix (in which case, just 4 stock cubes)
• 2 tsp crushed garlic
• 2 tsp (or more) Italian herns mix
• optional - a couple bay leaves

Method:
Bung all into large saucepan or slow cooker insert.
Add 4 cans worth of water (about 6 cups).

Slow cooker:  low for 3-4 hours
Stove top: simmer for 15 mins

How easy is that?

Not on Core? The total Points for this recipe is 0 pts

Note for people counting Points - if youx mix has peas or corn, these are not free. You should allocate a small amount of Pts, 1/2 pt per serve, or 1/2 pt for 2 serves depending on how much is in the mix.

Core 'Creamy' Chicken and Vegetable Soup

This makes a thick 'creamy' soup like a chowder.

If you prefer a more liquidy soup, add 1-2 cups boiling water in at the end with 1 tsp extra stock.

Serves: 6-8 (10 cups)

Difficulty: Easy

Ingredients:

• 1 onion diced
• 2 tsp crushed garlic
• 2 cups frozen mixed vegetables
• 1 cup frozen corn kernels
• 3/4 cup frozen spinach
• 300g baked chicken breast, diced or shredded (or use 350 g diced raw chicken breast fillet)
• 1.5 L water
• 1.5 TB chicken stock powder (6 stock cubes)
• 1/2 tsp dried thyme
• 1 cup small pasta or risoni (160g)
• 375 ml can Carnation Light and Creamy Evaporated milk 98.5% fat free
• pepper
• parsley

Method:
Coat your soup pan with oil spray and sautee onion and garlic for about 3 minutes.
If using raw chicken breast, add here and cook until chicken turns white
Add cooked chicken, frozen vegetables, water, stock and thyme and bring to boil.
Add pasta and simmer for 20 mins.
Add evaporated milk, parsley and pepper to taste and simmer for a couple of minutes - do not boil

Not on Core? The total Points for this recipe is 25.5 pts or 3 pts serving 8, or 4 pts for 6 large servings

Core Khao Tom - Thai Rice Soup - Thai Cooking School (Core + 1pt)

I learnt this authentic recipe at Thai cooking school in Patong, Phuket in January.

If using chicken, it's called Khao Tom Gai
Beef = Khao Tom Nua, Pork = Khao Tom Moo, Prawns = Khao Tom Goong

Serves: 1

Difficulty: Easy

Ingredients:

• cooked rice, 60g or 1/3 cup
• 500ml water
• meat - handful of meat of choice, sliced thin (for Pointing, 80g chicken breast or lean steak, you can also use 2 pts of pork or seafood if you wish)
• * 1 TB brown sugar or palm sugar (*1pt)
• 3 TB light soy sauce
• 2-3 pinches ground white pepper (note black pepper may be used for taste, but it looks like burnt flecks)
• 4 baby corns, cut to 2cm
• 1 handful cabbage, cut to 2-3cm square
• 1/3 small carrot, sliced thin

Method:
In a small pot bring the water to the boil.
Add meat and keep boiling until meat is cooked.
Add cooked rice and remaining ingredients.
Cook for 3-4 minutes, being careful not to over cook the vegies.
Serve and enjoy.

This is traditionally served with 2 garnishes - 2 pinches of pickled radish and a pinch of fried garlic.

Not on Core? The total Points for this recipe is 4pts for a large bowl

On Core you need to allow 1 pt for the sugar

Me in cooking school serving Khao Tom. Yes I am very sunburnt from snorkelling the day before.

Core Meatball Soup

Serves: 6

Difficulty: Easy

Ingredients:

• 1 x 500g quantity of 2 cm meatballs
• 2 medium Carrots, diced (2 cup)
• 150 g Sweet Potato, diced (1 cup)
• 1 large onion, diced (1 cup)
• 3 TB garlic, crushed
• 250 g Potatoes, diced (2 cup)
• 4 TB BeefStock Powder
• 200 g of McKenzies Soup Mix
• 10 cup Water
• 1 can (400g) Diced Tomato
• 3 TB Worcestershire Sauce
• 2 tsp Oregano Leaves
• 3TB tomato paste
• 2 cup Cabbage, shredded
• Salt/pepper to taste

Method:
Make the meatballs. If frozen, if fine to use without defrosting
Sautee onion, carrot, potato, sweet potato and garlic for 5 mins in pan sprayed with oil.
Add rest of ingredients except cabbage and simmer with lid on for 30 mins.
Take off heat, stir cabbage through.
Allow to rest for a few minutes before serving, trying to get an even number of meatballs in each bowl.

Not on Core? The total Points for this recipe is 22 pts , or 3.5pts each serving 6

Core Tomato and Lentil Stew/Soup (V)

Suitable for vegans and vegetarians.

Serves: 5 as mains, 8+ for starter

Difficulty: Easy

Ingredients:

• 1 cup dried lentils, prefereably the whole ones, not the more common split ones
• 1 cup of soup mix (has pearl barley, peas etc in it)
• 2 x 400g diced tomatoes
• 8 vegetable stock cubes
• 3 cloves garlic, crushed
• 1 large onion chopped
• 2 large carrots chopped to 1 cm
• 1 large or 3 small zucchini chopped to 1 cm
• dried basil, around 2 tsp
• salt and pepper

Method:

Put all except last 4 ingredients into a large pot with 6 cups water, bring to boil, then simmer with lid on for about 20 minutes, stirring once or twice.
Add vegies, simmer for another 10 minutes, then season.

This can be served more like a stew than a soup, depending on the water level. If you want it soupy, then add 1 cup extra boiling water with 1 stock cube, and repeat until the consisitency is as you wish.

CORE Asian Noodle Soup - Vegetarian or Chicken

Options to suit meat eaters, Vegans and Lacto Vegetarians

Serves: 1

Difficulty: Very easy - no cooking

Ingredients:

Optional: 100g firm tofu, diced to 1cm or 100g cooked chicken, diced or shredded

• 75g thin hokkien noodles, chopped to about 3cm
• 1 1/2 to 2 cups of thinly sliced or grated vegies
  suggestions: spinach, cabbage, grated carrot, corn kernels, peas, beans, beansprouts, bok choy
  I used beans sprouts, grated cabbage and a couble of TB of frozen beans and peas
• 1 spring onion, white chopped fine, green chopped to 2cm
• 2 tsp of vegetable or chicken stock
• 1 TB skim milk powder (omit for Vegans)
• 1-2 tsp each of basil and coriander
• crushed chili - start with 1/4 tsp - omit if you don't tolerate spicy
• 1/2 tsp coconut essense

Method:

Put the the tofu or chicken (if using) into the bottom of a large noodle bowl (3-4 cup capacity).
Layer the raw vegetables on top
In a heat proof bowl or jug, mix stock powder and milk powder.
Stir in 2 cups boiling water and herbs, then add coconut.
Pour into noodle bowl, leave to sit for 3 mins, then enjoy

Not on Core? The total Points for this recipe is 2 pts as Vegetarian, no tofu with free vegies (1.5 for Vegan)
Add 2 pts for tofu, 3 pts for chicken

CORE Ham Minestrone Soup in 10 minutes

A quick, easy, cheap and filling soup.

Serves: 6-12 (makes about 5 litres, but can be scales down easily)

Difficulty: Easy

Ingredients:

• vegetable stock cubes/powder
• 1/2 pack french onion soup mix
• 1 cup small sized pasta
• 1kg bag frozen mixed vegies
• a couple of cubes of frozen spinach
• handful of chopped smokey bacon/ham
• crushed garlic
• 1-2 tins diced tomatoes
• Italian herbs mix

Method:

Boil a large pot of water, add everything
Cook on medium with lid on until pasta is tender (about 10 mins).
Season with some Italian herbs mix and pepper.

Not on Core? With 200g ham off the bone and 100g pasta, the whole pot is approx 10-12 points, depending on how much peas and corn are in the mixed vegies.

CORE Morrocan Pumpkin & Roast Capsicum Soup

Serves: 4+ as mains (lunch), 6+ as starter course.

Difficulty: Easy

Ingredients:

• 750 g butternut pumpkin
• 350 g carrot
• 350 g sweet potato, peeled
• 1/2 onion
• 4 chicken stock cubes (vegetarians - use vegetable stock)
  
• Morrocan spice mix
• cracked pepper
• parsley, chopped or dried
• 1 large red capsicum or 2 small ones
• oil spray

Method:
Deseed pumpkin and chop into 1 inch chunks, leaving skin on.
Chop other vegies to about an inch
Add to pot with stock and 6 cups boiling water
Simmer with lid on for about an hour, then take off heat and cool

Meanwhile, deseed the capsicum and cut into wide strips. Put in one layer on baking tray and spray lightly with oil. Bake for close to an hour, until there is some blackening around the edges.

Blend all and put in another pot or bowl.
Add cracked pepper, some parsley (for colour mainly) and Moroccan spice. The amount of Moroccan spice will depend on brand, mine was 6 tsp. Add 3 tsp and taste before adding more.

Note - it is important for the soup to have cooled somewhat before putting in the blender as hot air rises, blowing the top off the blender and decorating your roof. If in a hurry, seperate vegies and broth and it cools quicker (about 10-15 mins, instead of about an hour)

Not on Core? The total for this recipe is approx 8 pts

CORE Chilli Carne Soup

Serves: 8 as starter course, 4-6 as mains

This bulks out well with vegies if you need it to stretch out. Fresh, frozen or leftover vegies, throw them in...

Difficulty: Easy

Ingredients:

• 250g premium mince
• 1 garlic clove, chopped/grated/pressed
• 1 onion, chopped fine
• 6 cup beef stock
• small sweet potato, peeled and cut into 1cm cubes (approx 300g)
• 1 x 400g mixed beans or kidney beans, rinsed
• 1 x 400g tin crushes/diced tomatoes
• 2 cubes frozen spinach (100g)
• 1 1/2 tsp cumin
• 1 tsp paprika
• 1/2 tsp cayenne pepper *
• 1 cup frozen beans
• 1 cup frozen corn kernels (or tin)

*Go easy with cayenne pepper, it's powerful stuff! You can always add more, but you can't take any out! At 1/2 tsp, it is quite mild, so try this first.
I use 1 1/2 tsp cayenne as I like a bit of spice

Method:
Brown beef, onions and garlic in 3 TB of water.
Add tomatoes, tinned beans, frozen spinach, stock and sweet potato and simmer for 20 minutes.
Add rest of ingredients and simmer for 5 to 10 minutes.

Not on Core? The total for this recipe is 17 points.

CORE Carrot and Chickpea Soup

This recipe is supplied with extra low point variation (3.5 for 6 serves) and a tasty "Cream of" version (5.0 points for 6 serves)

Serves: 4 -6

Difficulty: Easy

Ingredients:
Regular Carrot and Chickpea Soup (Core)

• 1 onion, chopped
• 800g Carrot, chopped
• 1 orange
• 4 cups chicken stock (or vegetable)
• 1/3 cup dry Chickpeas or 300g can
• 1/2 teaspoon mixed spice
• 3 TB chopped coriander

Cream of Carrot Soup (Core)

• as above, plus
• 1/4 cup skim milk powder

Optional - top with natural low fat yoghurt (Core)

Method:
Grate 1/2 tsp orange rind, then peel the orange and drop into a big pot all ingredients.
If using dried chickpeas, add a cup of water.
Bring to boil, then simmer for 3o mins for canned chickpeas or 60 mins for dried.
Allow to cool, (add milk powder),add herbs nad spices then blend.
Add salt and pepper
Serve warm

Not on Core? The total for thes "regular" recipe is 3.5 points

Not on Core? The total for the "cream of" recipe is 5.0 points

CORE Farmhouse Beef and Veg Soup

Serves: 15-20 cups

Difficulty: Easy

Ingredients:

• 500g premium beef miced (or diced beef)
• 1 packet french onion soup
• 4 beef stock cubes
• 2 cloves garlic, chopped/crushed
• 1 tsp curry
• 1/2 cup pearl barley
• 2 cups (300g) potato
• 1 cup (150g) 200g pumpkin
• 1 cup carrot
• 1 cup beans
• 1 cup cauliflower and / or broccoli
• 2-3 cups of watery vegie - cabbage, spinach, zucchini, celery

All vegies should be diced to approx 1cm

Method:

Add beef, garlic, french onion soup mix and 1/4 cup water to a hot saucepan. Brown beef.
Add 6 cups water, curry powder, stock cubes, pearl barley, potato, carrot, beans and pumpkin.
Simmer for 20 minutes, covered.
Add waterey vegies, simmer for 10 mins.

Serve as is for a very thick soup, or add 1/4 cup water to each 1 cup soup for thinner style

Not on Core? The total for this recipe as soup is 24 points

To turn into a stew, add 1 1/2 cups rolled oats and simmer 10 mins
See CORE Farmhouse Beef and Veg Stew

Not on Core? The total for this recipe as stew is 32 points

CORE Laksa Soup (Thai)

Serves: 3-4 as lunch (4-6 as starter course)

Difficulty: Easy

Ingredients:

• 1 cup left over vegies or frozen vegies
• 1/2 cup corn kernels
• 1 tsp coconut essence
• 1/4 cup skim milk powder
• 75 g rice stick noodles (vermicelli)
• 100-150 g left over chicken (or beef), or 1 small grilled chicken breast, chopped
• 4 cups of chicken stock (or beef if using beef)
• handful of beansprouts (if you have them)
• 1-2 tsp dry Thai herb mix (I use crushed herbs from fridge section of f+v - 1 tsp basil, 1 tsp coriander and 1/4 tsp lemongrass)

Method:

Bring stock to boil. Add noodles and vegies, cook 2-3 mins, add chicken and herbs. Turn off heat and stir through the coconut essence, skim milk powder and bean sprouts (if using)

Optional - serve with a little chilli

Not on Core? The total for the recipe is 7.5 pts
(assuming 150g roast chicken breast no skin, Trident rice stick noodles and all veg except corn is point free)

CORE Curried Lentil and Pumpkin Soup

Serves: 4

Difficulty: Easy

Ingredients:

• 1 tablespoon olive oil
• 1 onion, finely chopped
• 1 clove garlic, crushed
• 2 teaspoons Madras curry powder
• 1 1/2 cups dried red lentils
• 1.75kg butternut pumpkin, peeled, seeds removed, and chopped
• 5 cups vegetable stock
• natural low fat yoghurt, to serve

Method:

Heat oil, add onion and garlic and cook for 2 to 3 minutes until soft.
Stir in curry powder and cook, stirring, for 30 seconds.
Add lentils, pumpkin, and stock.
Bring to the boil, reduce heat and simmer for about 20 minutes until pumpkin is just tender.
Serve immediately, topped with a dollop of natural yoghurt if desired.

Not on Core? The total for this recipe is 24 points

CORE Chicken and Sweetcorn Soup

Based on CORE Corn & White Bean Chowder

Serves: 4

Difficulty: Easy

Ingredients:

• 2 tsp Olive Oil
• 1 onion, chopped
• 2 crushed garlic cloves
• 1 x 425 g corn kernels
• 2 x 425g cannellini beans
• 3 cups chicken stock
• 150 - 200g left over skinless chicken, chopped (or cook a chicken breast)
• 1 egg, lightly beaten

Method:

Heat oil in a 2 l+ saucepan and fry onions over medium heat for 5 mins until softened.
Add garlic and cook another minute
Add corn - reserve about 1/4
Add beans and stock.
Cover, bring to boil, then simmer for 10 mins.
Blend, then add the reserved corn and chicken
Warm until it bubbles and turn off heat
Slowly pour in the beaten egg and stir gently and quickly so it forms ribbons
Serve straight away

CORE Curried Cauliflower and Lentil Soup

Serves: 4

Difficulty: Easy

Ingredients:

• 2 tsp olive oil
• 1 onion
• 2 cloves garlic, crushed
• 1TB curry powder
• 4 cups vegetable stock
• 1 TB rolled oats
• 1TB cumin
• 1/4 cup red lentils
• 700g cauliflower

Method:

Heat oil and cook onion for 5 mins until softened
Add garlic and curry, stir for 30 secs
Add stock, cauli, oats, lentils and cumin
Simmer for 30 mins
Blend and serve with parsley and salt and pepper

Optional: This is really nice with a little grated low fat cheese (10g Coon Extra Light and tasty = 0.5pts)

CORE Broccoli Soup

Serves: ?

Difficulty: Easy

Ingredients:

• 1 kg brocolli, including stalk
• 1/2 cup dried green lentils
• 3 l water
• 1 TB vegetable stock
• 1 TB chicken stock
• 1 tsp curry powder
• 1 can canneloni beans, drained and rinsed
• 1 onion
• 150 g spinach
• 2 tsp garlic

Method:

Throw all into large saucepan, simmer for 20mins.
Cool slightly and blend.

It is a slightly bland soup - dress up with a swirl of natural yoghurt and spring onions or chives. Also good with *low fat sour cream (* Points)