Low Fat, Low Sugar: Essential vegetarian collection. Rose Elliot

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СКАЧАТЬ ground cumin

      600ml/20fl oz/2¹/₂cups vegetable stock or water

      salt and freshly ground black pepper

      Preheat the oven to 200°C/400°F/gas mark 6.

      Cut the squash in half, down through its stem. Scoop out the seeds, then put the halves cut-side down on to a baking tray and bake for 45–60 minutes, or until they are tender, turning them over about half way through cooking time. Cool. Scoop the flesh away from the skin using a spoon and discard the skin. All this can be done well in advance if convenient.

      When you’re ready to make the soup, put the onion into a non-stick pan, cover and cook gently for about 7 minutes, until the onion is tender and lightly browned, stirring from time to time. Add the garlic and cumin, stir over the heat for a few seconds, until the cumin smells aromatic, then add the squash flesh and the stock or water. Bring to the boil, reduce the heat and leave to boil gently for about 10 minutes, to allow all the flavours to blend and to ensure everything is cooked. Purée in a food processor or blender. Add a little more stock or water if necessary to get the consistency to your liking. Season with salt and freshly ground black pepper and serve.

lentil and carrot soup

      Lentil soup is always soothing and sustaining, and this is a particularly delicious recipe for this favourite. If you have a pressure cooker, you can speed up the cooking time by cooking at high pressure, after the lentils and stock or water have been added, for 5 minutes.

      serves 4

      2 onions, chopped

      2 carrots, sliced

      225g/8oz/heaping 1 cup red lentils

      1 litre/35fl oz/4¹/₂ cups vegetable stock or water

      2 garlic cloves

      salt and freshly ground black pepper

      Put the onion into a non-stick pan, cover and cook gently for about 7 minutes, until the onion is tender and lightly browned, stirring from time to time. Add the carrot, lentils and the stock or water, bring to the boil, then reduce the heat, cover and leave to boil gently for 20 minutes, stirring occasionally, until the lentils are pale golden and soft. Put in a food processor or blender with the garlic and whiz until smooth. Return to the saucepan and simmer gently for 3–4 minutes to cook the garlic. Season with salt and freshly ground black pepper.

tomato, ginger and chick pea soup

      An unusual, delicious and filling soup.

      serves 4

      1 onion, chopped

      450g/1lb potatoes, peeled and cut into 1cm/¹/₂ in dice

      1 large garlic clove, chopped

      walnut-sized piece of fresh ginger, chopped

      425g/15oz can chick peas (garbanzo beans), drained and rinsed

      425g/15oz can tomatoes in juice

      600ml/20fl oz/2¹/₂ cups vegetable stock or water

      salt and freshly ground black pepper

      Put the onion into a non-stick pan, cover and cook gently for about 7 minutes, until the onion is tender and lightly browned, stirring from time to time. Add the potato, cover and cook gently for 5 minutes, until the vegetables are becoming tender, stirring from time to time to prevent sticking. Add the garlic and ginger; cook for a few seconds, stirring, to cook them lightly, then add the chick peas (garbanzo beans), tomatoes and stock or water. Bring to the boil, then cover, reduce the heat and leave to boil gently for 15–20 minutes, until all the vegetables are tender. Season with salt and freshly ground black pepper.

french onion soup

      In this soup, the onions are first browned slowly in very little oil, before the stock is added. This long browning process at the beginning is important because it gives this soup its flavour and colour.

      serves 4

      1tsp olive oil

      450g/1lb onions, finely sliced

      1tbsp brown rice flour

      850ml/30fl oz/3³/₄ cups vegetable stock or water

      salt and freshly ground black pepper

      1–2tbsp chopped spring

      (green) onion or chives, to serve

      Heat the oil in a large saucepan, add in the onions, stir, then fry them slowly for 15–20 minutes until they’re lightly browned and very tender, stirring often, particularly towards the end of cooking time. Stir in the flour, cook for a few seconds, then pour in the stock or water. Bring to the boil, then let it simmer gently, uncovered, for 10 minutes, to cook the flour. Season with salt and freshly ground black pepper. Serve with a sprinkling of spring (green) onions or chives.

creamy curried parsnip soup

      A light curry flavour adds zing to parsnip soup whilst some soya milk gives a creamy texture – a very pleasant combination. Ordinary curry powder is fine for this recipe: use your favourite. I prefer a medium one.

      serves 4

      1 onion, finely chopped

      1 carrot, finely sliced

      450g/1lb parsnips, peeled and cut into 1cm/¹/₂ in dice

      1tbsp curry powder

      600ml/20fl oz/2¹/₂ cups vegetable stock or water

      300ml/10fl oz/1¹/₄ cups soya milk

      salt and freshly ground black pepper

      1–2tbsp chopped fresh chives, to serve

      Put the onion into a non-stick pan, cover and cook gently for about 7 minutes, until the onion is tender and lightly browned, stirring from time to time. Add the carrot and parsnip. Stir, then turn down the heat, cover and leave to cook gently for a further 5 minutes, until the vegetables are getting tender, stirring often to prevent sticking. Stir in the curry powder, cook for a few seconds until it smells aromatic and then add the stock or water. Bring to the boil, reduce the heat, cover and leave to boil gently for about 15 minutes, stirring occasionally, until the vegetables are very tender.

      Pour the mixture into a food processor СКАЧАТЬ