Affordable, tasty recipes for breakfast, lunch and snacks – good for the whole family.
- Mini meat balls
- Spicy butter bean bites
- Tuna and corn cakes
- Creamy fish spread
- Vegetarian chickpea salad
- Green salad with chicken
- Crispy chicken strips
- Crunchy lentil salad
- Roasted chickpea dip
- Quick veggie soup
- Easy tomato soup
- Sandwich with spicy tuna
- Salad sandwich
- Spinach and corn bakes
Easy tomato soup
Serves 6 (1,5 litres)
Ready in 1 hour
Make this soup the night before and pack for a light lunch. Prepare it for supper, using the tips to add meat, fish or beans and pack left-overs for lunch.
2 tsp (10 ml) sunflower or canola oil
1 onion, finely chopped
2 carrots, cubed
2 tsp (10 ml) finely grated fresh ginger
4 celery stalks with the leaves, sliced
2 tbsp (30 ml) dried mixed herbs or origanum
2 bay leaves
2 x 410 g tins chopped tomatoes
4 cups (1 litre) water
1 tsp (5 ml) sugar
½ tsp (2,5 ml) salt
lemon juice and black pepper to taste
- Heat the oil in a large pot over a medium heat. Fry onion, carrots, ginger and celery until soft.
- Add herbs and fry for a few more minutes. Add bay leaves, tomatoes, water and sugar and simmer over a low heat for 30 minutes or until the veggies are cooked to your preference.
- Add the salt and season with lemon juice and pepper and serve hot. (See serving tips below.) The soup can be eaten with 2 slices of wholewheat bread or a handful of nuts and some fresh fruit.
- Serve the soup with a dollop of plain low-fat yoghurt, fresh herbs like basil or origanum or slices of avocado.
- Left-over meat like chicken strips or flaked fish can be added to the soup. For a vegetarian soup add a tin of baked beans and blend for a creamier texture.