Miso Soup

Serves 2
1 Serve = ½ Protein + 1 Fat 
Best Choice Recipe

Prep: 10 min

Cook: 15 min

10ml (2 tsp) Weigh-Less Extra Virgin Olive Oil
½  onion, sliced thin
Garlic cloves, minced
15ml fresh ginger, minced
Large carrot, sliced thin
750ml (3cups) vegetable broth
20g Miso paste
150g firm tofu, cubed
Large handful of spinach

Heat the oil over medium heat. Add the onions and sauté until translucent and fragrant, about 8 minutes. Stir in the garlic and ginger and cook for another minute. Add the carrot and vegetable broth. Bring to a boil then reduce heat and let simmer for 5 minutes, until carrots are tender.   Stir in the miso. Add tofu and spinach and cook until spinach is wilted. Serve immediately.

Tip: Add in your own choice of vegetables such as mushrooms or celery to suit your own personal taste.

Ready in

25 min

Roasted Tomato Soup

Serves 4

1 Serve = 2 Veg + 2 Fat 
Best Choice Recipe 

Prep 5 min

Cook 1 hour 

900 g Roma (plum) tomatoes, quartered 
20 ml Weigh-Less Extra Virgin Olive Oil 
4 cloves garlic 
900 ml chicken stock 
10 g chopped fresh basil 
8 ml balsamic vinegar 
Salt and ground black pepper

Place the tomato halves, cut side up, on a baking tray with the garlic cloves. Drizzle with the olive oil, and sprinkle with salt and pepper. Roast at 195°C for 1 hour.  Snip the ends off the garlic cloves, and squeeze the insides into the bowl of a food processor along with the entire contents of the baking tray. Add stock, basil, and vinegar; blend until smooth. Season to taste. Serve either hot or cold. 

Tip: This soup will keep warm in a flask until lunch time.  
 

Ready in

65 min

Red Lentil and coconut soup

Serves 6

1 serve = 1 veg + 2 protein + 1 ½ fat
Best choice recipe

Prep: 10 min
Cook: 30 min

400g red split lentils, raw weight
1 tbsp. Weigh-Less Virgin Olive Oil
1 tbsp. curry powder
cup tomato paste
1 can unsweetened light coconut milk
1 tablespoon freshly squeezed lime juice
1 fresh jalapeno or serrano chilli, finely chopped, including seeds
fresh coriander and lime wedges for serving
salt and pepper

Heat oil in a large pot and add the finely chopped onions, red pepper and jalapeno and cook until the onions become soft and translucent. Add the garlic, ginger, spices and tomato paste and continue to cook for a further five minutes before adding the water, coconut milk, lentils and drained chickpeas and cook uncovered for 20 to 25 minutes adding the lime juice at the end of cooking. Serve the soup topped with sprinkling of fresh cilantro and some extra limes on the side.

Ready in

40 min

Weigh-Less

Moroccan chickpea soup 

Serves 6

1 Serve = 1 Veg + 2 Protein + 1 Fat

Best Choice Recipe

Prep: 10 min

Cook: 30 min

200g red onion

100g celery

30ml Weigh-Less Extra Virgin Olive Oil

3 garlic cloves

1 tsp ginger paste

1 tin chickpeas

1 tin lentils

1 piece cinnamon

1 tsp ground cumin

½ tsp paprika

½ tsp turmeric

1 tin canned chopped tomatoes

300g chicken breast, raw weight

50g rice, raw weight

¼ cup coriander

¼ cup parsley 

Heat the olive oil in a large pot and fry the finely sliced onions and celery until the onion has softened. Add the garlic, ginger and thinly sliced chicken and fry for 2 minutes.

Sprinkle in the spices and seasoning and fry for one minute. Stir in the drained lentils and chickpeas, rice and tin of tomatoes and top with 1 litre of water.

Bring to a gentle simmer and leave to cook for 15 minutes. Add the roughly chopped fresh herbs and cook for a further 10 minutes, stirring every few minutes.

 

Tasty tip: if you don’t like chickpeas double up on the lentils

Ready in

40 min

Butternut and chickpea soup

1 Serve = 1½ Veg + 1 Protein + 1 Fat
Serves 6

Best Choice recipe 

Prep: 10 min

Cook: 40 min

30ml Weigh-Less Extra Virgin Olive Oil 
1 leek
1½ tsp garlic
1 tsp dried oregano chopped fresh oregano
½ tsp curry powder
½ tsp chilli powder 
1 tsp cumin
1ℓ chicken stock (made with two stock cubes) 
1kg butternut chunks 
1 tin chickpeas 
½ tsp cinnamon powder  
Salt and pepper 

Heat the olive oil in a large pot and fry the sliced leeks until soft. Add the garlic, dried herbs and spices and fry for a further 30 seconds. Add the stock and scrape the bottom of the pan to release any cooked-in spices. Add the butternut and drained chickpeas. Reduce heat to a slow simmer and leave to cook until the butternut is soft. Blend the mixture until smooth using a hand blender or food processor.Serve.

Ready in

50 min

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the Weigh-Less way."

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