3 zero ProPoints value vegetable soups

We’ve developed three new, delicious variations on this much-loved theme.
Bowl of soup

Besides their great flavour, we love the versatility of these soups. Puree part or all of a batch to thicken it; stir in a little flavoured oil or reduced fat sour cream just before serving for added taste and texture; blend in beans for a hearty consistency; or toss in cooked prawns, chicken or pasta for a fast, satisfying one dish meal.

Since these soups freeze so well, try keeping an extra batch in your freezer in individual portions. Any time you're short on time, heat up a serving and embellish with an ingredient or two (if you wish) for a quick meal in minutes.

We used fresh vegetables and herbs in these recipes for maximum flavour, but you can substitute thawed, frozen vegetables, canned vegetables and dried herbs, too. (When using dried herbs, cut measurements in half as dried herbs are stronger than fresh).

So start chopping, stirring and savouring. These soups are so good you might even forget they have a ProPoints value of 0. In fact, as the recipe developer of these soups, I enjoyed them so much that I dropped several pounds during the two weeks I worked on the assignment!

Asian-Inspired Zero ProPoints Value Soup

Makes 12 servings
ProPoints® value | 0 per serving

Ingredients

  • 140g pak choi, chopped
  • 150g Chinese cabbage, chopped
  • 3 cloves garlic, minced
  • 20g fresh ginger root, thinly sliced and julienned
  • 100g oyster mushrooms
  • 100g spring onions, chopped
  • 140g canned water chestnuts, sliced
  • 1 red pepper, thinly sliced
  • ¼ tsp red pepper flakes
  • 1440ml vegetable stock
  • 70g beansprouts
  • 200g mangetout
  • 2 tbsp low-sodium soy sauce
  • 25g coriander, finely chopped

Instructions

  • Put pak choi, Chinese cabbage, garlic, ginger root, oyster mushrooms, spring onions, water chestnuts, pepper, red pepper flakes and vegetable stock into a large soup pot. Cover and bring to a boil over high heat. Reduce heat to low and simmer, partly covered, for about 10 minutes. Toss in beansprouts and mangetout during the last 3 to 4 minutes of simmering.

  • Add soy sauce and coriander. Serve.

Italian-Inspired Zero ProPoints Value Soup

Makes 12 servings
ProPoints® value | 0 per serving

Ingredients

  • 40g chicory, chopped
  • 2 cloves garlic, minced
  • 160g onions, chopped
  • 30g baby spinach
  • 2 small courgettes, cubed
  • 1 medium red pepper, chopped
  • 1 fennel bulb, thinly sliced
  • 1440ml vegetable stock
  • 800g canned chopped tomatoes
  • ¼ tsp crushed red pepper flakes
  • 2 tsp fresh thyme, finely chopped
  • 1 tsp fresh oregano, finely chopped
  • ¾ tsp salt
  • ¼ tsp black pepper
  • 25g fresh parsley, chopped
  • 25g fresh basil

Instructions

  • Put the chicory, garlic, onions, spinach, courgette, red pepper, fennel bulb, vegetable stock, chopped tomatoes, red pepper flakes, thyme and oregano into a large soup pot. Cover and bring to a boil over high heat. Reduce heat to low, and simmer, partly covered, for about 10 minutes.

  • Stir in salt, black pepper, parsley and basil. Serve.

Mexican-Inspired Zero ProPoints Value Soup

Makes 12 servings
ProPoints® value | 0 per serving

Ingredients

  • 200g sugar snap beans, cut into bite-size pieces
  • 3 cloves fresh garlic, minced
  • 2 small courgettes, cubed
  • 120g tomatillos, chopped (optional)
  • 1 jalapeno pepper, finely chopped
  • 400g canned chopped tomatoes
  • 25g green chilli
  • 1 medium onion, chopped
  • 1 medium green pepper, chopped
  • ½ tsp cumin
  • 1 tsp fresh oregano
  • 1440ml vegetable stock
  • 2 roasted peppers, pureed with …
  • 1 Tbsp chipotle peppers in adobo sauce
  • ¾ tsp salt
  • 2 Tbsp fresh lime juice
  • 25g fresh coriander, chopped

Instructions

  • Put sugar snap beans, garlic, courgettes, tomatillos, jalapeno, chopped tomatoes, green chilli, onion, green pepper, cumin, oregano and vegetable into a large soup pot. Puree roasted peppers with chipotle in adobo sauce in a blender or food processor, and add to soup. Cover and bring to a boil over high heat. Reduce heat to low, and simmer, partly covered, for about 10 minutes.

    Stir in salt, lime juice and coriander. Serve.

Next Steps

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