Yummy 5 A Day soup. 

 

Serves: 6 adult 
Preparation and cooking time: 45 minutes 

 

Ingredients

 

½ tbsp vegetable oil 

1 medium onion, sliced 

2 small carrots, sliced 

3 celery sticks, sliced 

400g tin of chopped tomatoes 

80g green beans 

1½ tbsp tomato purée 

1 leek, sliced 

80g frozen peas 

50g dried wholewheat pasta 

1 litre boiling water 

pepper to taste 

1½ tsp dried herbs

 

Method

 

 

  1. Heat the oil in a large pan, add the onions, carrots, leeks and celery, and fry until sizzling. Lower the heat, cover and cook gently for 5 minutes, stirring occasionally if needed.

  2. Add the tin of tomatoes, water, tomato purée, green beans and frozen peas. Raise the heat to maximum. Bring to the boil and add the pasta, herbs and pepper.

  3. Lower the heat and simmer for 15 minutes or until the pasta's cooked, stirring frequently to make sure the pasta doesn't stick.

  4. If you're not going to eat all of the dish, the leftovers should be cooled within 1 to 2 hours and placed in the fridge (for up to 2 days) or frozen 

  5. When reheating, always make sure the dish is steaming hot all the way through before serving 

  6. Never reheat food more than once

 

Cheese and Tomato toastie.

 

Serves: 1 adult 
Preparation and cooking time: 10 minutes 

 

Ingredients

 

1 wholegrain crispbread: 39kcal (164kJ) 

15g grated 30%-less-fat mature cheese: 47kcal (197kJ) 

40g tomato: 7kcal (29kJ) 

an optional sprinkling of chopped spring onion (calories nominal)

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Method

 

  1. Simply chop the tomato and spring onion, sprinkle them over a slice of crispbread

  2. Cover with grated cheese.

  3. Place under a pre-heated grill for a couple of minutes.