'Clean Out The Fridge' Soup Recipe

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'Clean Out The Fridge' Soup
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Ingredients
18
Count
Nutrition
128
Calories
Total time
150
Minutes
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Ingredients:

Directions:

  1. Heat oil or butter in large pan, then add onion and garlic.
  2. Add the chicken or boneless meat, thinly sliced or finely chopped, and cook, stirring, until browned.
  3. Add firm vegetables as they take the longest to cook.
  4. Cook, stirring, until vegetables are just soft.
  5. Add enough stock to cover the vegetable mixture in pan.
  6. Bring the stock to the boil.
  7. For a tomato-based soup, add a can of undrained crushed tomatoes.
  8. For a hearty soup, at this stage add pasta, if desired.
  9. Simmer, uncovered, until grains and vegetables are just tender.
  10. Pasta takes about 10 minutes to cook.
  11. When grains and vegetables are almost tender, add quick-cooking green vegetables, such as chopped broccoli, spinach, beans, peas, onions, or canned vegetables.
  12. If you prefer a thicker, smooth soup, blend or process mixture to the desired consistency.
  13. For a thicker soup with chunks of vegetables, blend only half of the soup until smooth.
  14. Return the soup to pan, adjust the consistency with a little water or extra stock, if necessary, and stir until hot.
  15. If using canned beans or lentils, drain, rinse, then add them.
  16. Stir until hot.
  17. Season soup with salt, pepper and chopped fresh herbs (or a teaspoon of dried) to taste.
  18. If soup needs a little more flavour, ingredients such as Worcestershire sauce, soy sauce, chilli sauce, tomato paste, tomato puree or a can of creamed corn are great boosters.
  19. Suitable to freeze.
  20. Suitable to microwave.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 128.49 Kcal (538 kJ)
Calories from fat 34.49 Kcal
% Daily Value*
Total Fat 3.83g 6%
Cholesterol 14.75mg 5%
Sodium 351mg 15%
Potassium 479.45mg 10%
Total Carbs 13.58g 5%
Sugars 2.76g 11%
Dietary Fiber 4.05g 16%
Protein 10.35g 21%
Vitamin C 23.1mg 39%
Vitamin A 0.2mg 5%
Iron 0.7mg 4%
Calcium 32mg 3%
Amount Per 100 g
Calories 48.86 Kcal (205 kJ)
Calories from fat 13.12 Kcal
% Daily Value*
Total Fat 1.46g 6%
Cholesterol 5.61mg 5%
Sodium 133.47mg 15%
Potassium 182.32mg 10%
Total Carbs 5.16g 5%
Sugars 1.05g 11%
Dietary Fiber 1.54g 16%
Protein 3.93g 21%
Vitamin C 8.8mg 39%
Vitamin A 0.1mg 5%
Iron 0.3mg 4%
Calcium 12.2mg 3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.1
    Points
  • 3
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • low cholesterol

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