♥ #28DaysSoupChallenge. Eating soup on a daily basis can help you lose weight. They are high in nutrients, filling but low in calories.
♥ Soups aren’t only meant to be eaten warm, you can have CHILLED SOUPS too. Read below for the full ingredient list.
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♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
Here are more ideas on the ingredients you can use:
• VEGETABLES – Beets, cucumbers, summer squash, tomatoes, onions, bell peppers, celery, ginger, corn, avocado, scallions, spinach, arugula, basil, watercress, lettuce.
• FRUITS – Mango, watermelon, peaches, cherries, strawberries, apples, papaya, cantaloupe
• CREAMINESS – Yoghurt, silken tofu, milk or almond / cashew nuts.
• ZEST – Add fresh citrus juice (lemon or lime) or a dash of vinegar for a better, more complex flavour.
• RICHNESS – Add a drizzle of olive oil or avocado oil. Avoid coconut oil, which will harden if cold.
• FULLNESS – Add beans such as black beans, white beans, chickpeas, lentils and more to make it a filling meal.
• EXTRA KICK – Cayenne, minced jalapeños, garlic cloves, chilli, harissa, sriracha, tabasco or paprika.
• TEXTURE – Pulse very quickly if you like chunky soups or blend until smooth.
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CHILLED MINT CUCUMBER YOGHURT SOUP (Serves 4)
1) 4 cups Cucumber, roughly chopped – 64Cals
2) ½ cup Fresh Mint Leaves, roughly chopped – 8Cals
3) 1 Garlic Clove, minced – 5Cals
4) 1.5 cups Greek or Plain Yoghurt – 225Cals
5) 2 tbsps. freshly squeezed Lemon Juice – 14Cals
6) 2 tbsps. Extra Virgin Olive Oil – 138Cals
7) Salt & Pepper to Taste
8) ½ cup Cold Water
Per Serving = 113.5Cals
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CHILLED CHICKPEAS SESAME SOUP (Serves 4 or 5)
1) 2 cans of Chickpeas, rinsed & drained – 584Cals
2) 1 Garlic Clove, minced – 5Cals
3) 2 tbsps. Sesame Seeds – 104Cals
4) ¼ tsp. Ground Cumin – 2Cals
5) 3 tbsps. freshly squeezed Lemon Juice – 21Cals
6) 2 tbsps. Extra Virgin Olive Oil – 238Cals
7) Salt & Pepper to Taste
8) 1.5 – 2 cups Cold Water
Per Serving: 238.5Cals or 159Cals
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CHILLED SPICED TOMATO SOUP
1) 3 cups Tomatoes, chopped – 96Cals
2) ¼ cup Cucumber, diced – 4Cals
3) ¼ cup Red Onion, diced – 15Cals
4) ¼ cup Red Bell Pepper, diced – 11.5Cals
5) 1 Garlic Clove, minced – 5Cals
6) 2 tbsps. Balsamic Vinegar – 28Cals
*more if you like the taste of it.
7) 2 tbsps. Extra Virgin Olive Oil – 138Cals
8) 1 tsp. Cayenne Pepper – 6Cals
9) ½ tsp. Cumin – 4Cals
10) Salt & Pepper to Taste
11) 1 cup Cold Water
Per Serving – 73Cals
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CHILLED AVOCADO SPINACH SOUP
1) 4 cups of Fresh Baby Spinach – 28Cals
2) 1 ripe Avocado, peeled and diced – 240Cals
3) 1 Garlic Clove, minced – 5Cals
4) 2 tbsps. Fresh Basil – 2.5Cals
*Option: Parsley or Coriander
5) ¼ cup Plain or Greek Yoghurt – 37.5Cals
6) 2 tbsps. freshly squeezed Lemon Juice – 14Cals
7) 1 tsp. Smoked Paprika – 6Cals *optional
8) Salt & Pepper to Taste
9) 1 – 2 cups Cold Water
Per Serving = 83Cals
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– No cooking required! Add all the ingredients into the blender and just blend it up. Chill in the fridge for at least 2 hours or overnight.
– These recipes are easily adaptable to suit your diet, whether you’re a vegan or vegetarian. Just change or omit the ingredients as needed.
– The soups will keep well in the fridge for up to 3 days or freeze them up for up to 2 weeks.
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