3 delicious warming winter soups

Winter is here! And when better to make a big batch of delicious soup so you have a warming meal on hand whenever you need it. I thought I’d collate a couple of my sleeve friendly favourites: Hearty chicken and vegie, carrot and ginger, and pumpkin and lentil.

After a sleeve, the key to a good soup is to make sure it’s high in protein (chicken, beef, tofu or lentils) and packed with vegetables so you’re getting the nutrition you need. If you struggle to get enough protein in during the day, add a scoop of clear protein powder before serving.

All of these soups freeze well, too – freeze them in one-cup portions so you can defrost and reheat them quickly and in the right portion size. If you’re on the puree phase, you can blend these as much as you need so they’re the correct consistency.

Enjoy!

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Pumpkin and Red Lentil Soup

A great high protein vegetarian option

Total Time30 minutes mins

Course: Main Course

Keyword: Vegetarian

Servings: 4 bariatric serves

Calories: 151kcal

Ingredients

• 1/2 brown onion finely chopped
• 1 garlic cloves crushed
• 1/2 teaspoon finely grated fresh ginger
• 1 teaspoon curry powder
• 500 g butternut pumpkin peeled, deseeded, cut into 1cm-pieces
• 1/2 cup red lentils rinsed
• 2.5 cups vegetable stock

Instructions

• Heat a large saucepan with a dash of olive oil over medium-low heat. Add the onion and cook, for 3-5 minutes or until soft and translucent. Add the garlic, ginger and curry powder and cook, stirring, for 1 minute or until aromatic.
• Add the pumpkin, lentils and stock. Bring to the boil. Reduce heat and simmer, partially covered, for 15-20 minutes or until the pumpkin and lentils are soft. Set aside to cool.
• Blend the soup with a stick blender or food processor until smooth. Season with salt and pepper and serve with a dollop of Greek yoghurt.

Notes

• Recipe adapted from Taste
• If you’re feeding others, 2 bariatric serves are equal to one regular, non-sleeved serve. Use the slider above to adjust the serving sizes you need. 

Nutrition

Calories: 151kcal | Carbohydrates: 32g | Protein: 7g | Fat: 1g | Saturated Fat: 1g | Sodium: 595mg | Potassium: 675mg | Fiber: 10g | Sugar: 5g | Vitamin A: 13600IU | Vitamin C: 28mg | Calcium: 76mg | Iron: 3mg

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Hearty Chicken & Vegie Soup

Wintery days call for warming soups and this one hits the spot.

Total Time35 minutes mins

Course: Main Course, Soup

Keyword: Chicken

Servings: 8 bariatric serves

Calories: 176kcal

Ingredients

• 2 tsp olive oil
• 1 brown onion, finely chopped
• 2 cloves garlic, crushed
• 2 carrots peeled & finely chopped
• 3 stalks celery, finely chopped
• 1 large potato washed & finely chopped
• 2 large chicken breast fillets, trimmed
• 200 g green beans, finely chopped
• 400 g can cannelini beans
• 1 L salt reduced chicken stock
• 500 ml water
• cracked black pepper to taste
• ¼ cup fresh parsley chopped

Instructions

• Heat oil in a large stockpot over a medium heat. Add onion and garlic. Cook, stirring occasionally, until soft. Add carrots, celery and potato. Cook, stirring occasionally, for about 5 minutes, or until soft.
• Add chicken, green beans, stock and water. Season with pepper. Bring to boil. Simmer, uncovered, for 15 minutes, or until chicken is cooked and vegetables are tender.
• Remove chicken. Cool slightly. Shred and return to soup. Stir in cannellini beans and parsley.
• Ladle soup into bowls to serve

Notes

• This recipe will freeze well – freeze in 1 cup portions
• If you’re feeding others, 2 bariatric serves are equal to one regular, non-sleeved serve. Use the slider above to adjust the serving sizes you need. 
• Make this suitable for the post op puree phase by blending . You may need to add a little more liquid to do this. 
• Increase the protein further by stirring through a clear, tasteless protein powder before serving

 

Recipe adapted from New Idea Food and Minimalist Baker

Nutrition

Calories: 176kcal | Carbohydrates: 19g | Protein: 19g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 36mg | Sodium: 242mg | Potassium: 612mg | Fiber: 5g | Sugar: 3g | Vitamin A: 3007IU | Vitamin C: 15mg | Calcium: 74mg | Iron: 2mg

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Carrot and Ginger Soup

The perfect winter warmer with a boost for the immune system

Total Time40 minutes mins

Course: Main Course

Keyword: Vegetarian

Servings: 6 bariatric serves

Calories: 175kcal

Ingredients

• 1 tablespoon extra virgin olive oil
• 1 kg carrots peeled, chopped
• 2 medium potatoes peeled, chopped
• 2 tablespoons grated ginger
• 2 teaspoons ground cumin
• 2 cups vegetable stock
• 12 tablespoons Greek Yoghurt to serve

Instructions

• Heat oil in a large pan on medium. Cook carrots, potatoes, ginger and cumin, stirring, for 1-2 mins, or until fragrant and well-combined. Add 2 cups of vegetable stock and 3 cups water. Bring to boil, then reduce heat to low. Simmer, covered, for 20-30 mins, or until carrot is tender.
• Using a hand blender, blend carrot soup until smooth. Ladle into bowls and top with a dollop of yoghurt and black pepper to serve.

Notes

• This recipe will freeze well – freeze in 1 cup portions
• If you’re feeding others, 2 bariatric serves are equal to one regular, non-sleeved serve. Use the slider above to adjust the serving sizes you need. 
• Increase the protein further by stirring through a clear, tasteless protein powder before serving

 

 

 

Recipe adapted from Taste

Nutrition

Calories: 175kcal | Carbohydrates: 31g | Protein: 6g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 2mg | Sodium: 446mg | Potassium: 854mg | Fiber: 6g | Sugar: 10g | Vitamin A: 28036IU | Vitamin C: 24mg | Calcium: 105mg | Iron: 1mg