200 grams (about 8 oz.) mixed vegetables (beans, carrots, potatoes) finely chopped.
1 medium onion(s) chopped
2 tablespoon(s) butter
1 tablespoon(s) plain flour (maida)
4 teacups milk
1 teacup(s) water
salt and pepper to taste

Preparation Method

Boil the vegetables in water on medium heat for about 6 minutes or till tender and cooked.

In a pan, heat butter on medium level for a few seconds.

Add the chopped onions and fry for about 3 minutes or till onions are transparent.

Add the flour and milk. Stir well. Now add the vegetables and water.

Mix well and keep on medium heat for about 4 minutes. Season with salt and pepper.

Serve hot with: croutons.

Serves 4.

4 cups spinach leaves
2 cup(s) water
1 onion(s) chopped
1 cup(s) milk
2 tablespoon(s) plain flour (maida)
1 tablespoon(s) fresh cream
2 tablespoon(s) butter
salt and pepper to season.

Preparation Method

Wash the spinach leaves and discard the thick stems. Boil along with the water for 8 minutes or till the spinach is well cooked.

Cool and puree in a blender. Keep aside. Heat the butter in a pan.

Add the chopped onions and saute on medium heat for 3 minute(s) or till the onions are transparent.

Now, add the plain flour and fry briefly on low heat.

Add now the spinach puree, milk, salt and pepper. Simmer on low heat for 3 minute(s).

Add the fresh cream just before serving.

Serve hot with cheese crackers.

Serves 4.

A small handful of quorn steak strips.
A big carrot
A few peas
A little bit of turnip
A little bit of swede
A big handful of green beans
Half a small red onion
A medium sweet potato
A small potato
A tin of chopped tomato
2 vegetable oxos
water
pepper
garlic pepper
milk to be used to thin

Preparation Method

A large saucepan is needed. The quorn strips gets put into the pan and then the veg gets peeled and chopped and is added.

The 2 oxo cubes get put in a jug and about 2 pints of boiling water get added. This is stirred until they dissolve and is poured into the pan.

The tinned tomatoes then gets added and stirred.

To this a shake of pepper is added and a little garlic pepper.

It is all brought to the boil and left to simmer until everything is cooked and tender.

1 x medium/ large sweet potatoes
2 large carrots or 3 medium/ small carrots
1 x vegetable stock cube
Half a pint of boiling water

Preparation Method

Peel you sweet potatoes as you would a normal potatoes.

Cut into smallish chucks and place in a saucepan of water boil until cooked (as with normal potatoes).

Smaller chunks work best as they take less time to cook and are much easier to blend up.

Once your potato has been put in the saucepan to cook peel and chop your carrots, again boil in a saucepan of water as you would usually.

Once the carrots and potatoes have been cooked (soft when a fork is put into them).

boil a pint of water in the kettle, whilst waiting for the water to boil remove both the carrots.

The potato from the heat and strain the water out, put both the chunks of potato and slices of carrot in a mixing bowl together along with the vegetable stock cube.

Pour in about half a pint of boiling water and blend the carrots, potato, stock cube and water together using a hand blender (or food processor which ever you have).

Blend until the soup is smooth and serve.

1 medium onion, chopped
3 celery stalks, chopped
1 tbsp olive oil
2 garlic cloves, crushed or finely chopped
1 leeks, chopped
2 carrots, peeled and chopped
1 tbsp fresh rosemary, chopped
3 bay leaves
1 (14oz) can chopped tomatoes, drained
Hot vegetable low salt stock (or you can use chicken stock)
100g (4 oz) cabbage, shredded
1 small (3 oz) zucchini, chopped
Small shelled pasta (or can be substituted for rice)

To garnish:
Salt and pepper to taste
Fresh Parmesan cheese, grated -1/2 tbsp per soup bowl.
3 tbsp fresh basil, torn into rough pieces

Preparation Method

Heat a large stock pot over medium-low heat saute the onions and celery in olive oil until onions are translucent. Covering the pot with a lid helps to cook more quickly.

Then add the garlic, leek, carrots, rosemary, bay leaves and saute for a few minutes until tender.

Add the chopped tomatoes and cook for further1-2 minutes.

Add the stock, cabbage and zucchini to the soup so that it stays lightly crisp and doesn’t get mushy by overcooking, slowly bring it to the boil.

Add pasta and simmer until pasta is cooked for a further 5-10minutes, it is important not to over cook just to allow the flavours to combine.

Take out the bay leaves, add salt and ground pepper to taste.

Finally serve in warm bowls garnished with the fresh basil and parmesan cheese.

1lb of carrots
2 pints of vegetable stock or vegatable cubes will do
one large onion
salt and pepper to taste
large bunch of corriander.

Preparation Method

To make the souop is easy just chop and peel the onion and carrots into small pieces.

Then boil until soft in the vegertable stock and add the finely chopped corriader leaves.

When the carrots are really soft take off the heat and let cool for a few minutes so as not to burn yourself.

Blend all the mixture carefully with a hand blender and it will thicken like soup, add the salt and pepper to taste re- heat and serve with crusty bread or toast.

125g of streaky bacon, rinded and chopped.
25g of margarine.
100g of red lentils.
2 leeks, trimmed, washed and finely chopped.
2 carrots, peeled and finely chopped.
1 litre of chicken stock.
30ml of chopped fresh parsley.
Salt and pepper.
Orange shreds to garnish (optional).

Preparation Method

Place the bacon and margarine in a large bowl and microwave on high for 2 minutes.

Add the lentils and toss to coat them in the fat, then add the leek, carrots and stock.

Cover and microwave on high for 18 minutes or until the lentils are cooked.

Stir two or three during the cooking time.

Cool slightly, then puree the soup in a blender or food processor.

Add the parsley, season and microwave on high for 2-3 minutes or until hot.

Garnish with orange shreds and serve.

Serves: 6 people.

1/2 cup finely chopped onion
1/2 cup finely chopped green bell pepper
1 teaspoon vegetable oil
1 tablespoon taco seasoning
1 can (15 oz.) diced tomatoes with green chilies
2 cups prepared chicken broth
1 can (15 oz.) garbanzo beans, drained
2 cups (about 10 oz.) cubed cooked chicken
1/2 cup frozen corn
1 tablespoon fresh lime juice (optional)

Preparation Method

1. In 2-quart microwave-safe casserole, stir together onion, pepper, oil and seasoning.

Microwave on HIGH, 1-2 minutes, stirring once, or until vegetables begin to soften.

Add tomatoes and chicken broth. Microwave, covered, on HIGH, 5-6 minutes or until mixture begins to bubble.

Stir in beans, chicken and corn. Microwave, covered, on HIGH, 5 minutes until mixture begins to bubble. Stir in lime juice, if desired.

Cover casserole. To simmer, microwave on Level 4, 10 minutes on power.Stir before serving.

Makes six, 1-cup servings.

Tips : If desired, top each serving with slightly crushed tortilla chips. Substitute garbanzo beans with black beans, if desired. Packages of ready-cooked chicken are widely available in the refrigerated section of most supermarkets.

1 can (6 oz.) tuna, drained
1/2 cup fi nely chopped mango
3 tablespoons mayonnaise
2 slices bread
2 slices Swiss cheese

Preparation Method

In medium bowl, combine tuna, mango and mayonnaise.

Place 2 slices of bread over paper towel on microwave-safe dish.

Divide mixture evenly between bread slices. Place cheese slices over tuna mixture.

Microwave on HIGH, 30-45 seconds or until cheese begins to melt. Serve.

Makes 2 sandwiches.

3 cups water
1 cup mixed vegetables diced fine
1/4 tsp. each ginger, garlic crushed
2 tsp. cornflour mixed in 1/4 cup water
1/2 tsp. green chilli sauce
1/4 tsp. soya sauce
2-3 nutri nuggets or 1/2 tbsp. crushed vermicelli or 1 slice bread toasted
lightly
1 tbsp. grated cheese
salt to taste

Preparation Method

Place the vegetables and water, in a deep microwave proof dish.

Microwave on high for 3 minutes.

Mix the cornflour paste, sauces, salt, ginger, garlic together.

Add to the soup, mix well.

Crush the bread, nuggets or vermicelli, before adding to the soup.

Add and mix thoroughly.

Microwave on high for 3 minutes, stirring once in between.

Sprinkle some grated cheese on top.

Serve steaming hot with warm garlic rolls or bread.

Variation: Add tiny pasta instead or nuggets or vermicelli. Chop vegetables big instead of fine, for a more fibrous soup.