Roasted Courgette and Sweet Pepper Soup | Low Fat Courgette and Pepper Soup | Reflux Recipe

Roasted Courgette and Sweet Pepper Soup | Low-Fat Courgette and Pepper Soup | Reflux Recipe

I had the idea for this roasted courgette and sweet pepper soup when I made the roasted sweet pepper sauce.   This soup variation is delicious, rich, filling and low-fat, as well as reflux*-friendly.

Although it takes a little bit of time to make (not too much time), it is actually a very easy recipe.

If you are a reflux sufferer who does not tolerate garlic, simply leave it out of the recipe.  The soup will still taste delicious as the other ingredients pack a powerful flavour punch!   For those around your dinner table who do not suffer from reflux, this soup is delicious with the addition of a sprinkling of ground chilli flakes (these can be added to individual portions so everyone can have the soup as spicy – or not – as they wish).

Roasted Courgette and Sweet Pepper Soup | Low Fat Courgette and Pepper Soup | Reflux Recipe

Ingredients (for 8 generous portions as a main meal)

  • 10 peppers (mixture of red, orange and yellow – red and orange are tastier, in my opinion, than yellow, so I use more of those)
  • 8 large courgettes
  • 2 bulbs of garlic
  • 4tbsp olive oil
  • a generous sprinkling of dried oregano
  • sea salt
  • 1l chicken stock (or vegetable stock for a vegetarian / vegan alternative) – I use Knorr Chicken Stock Pots (2, dissolved in 1l boiling water)

Method

Pre-heat your oven to 220°C (fan).

Cut the courgettes into quarters lengthways, then cut each length into roughly 1.5cm pieces.  Place into a large roasting tin (you may need to spread these over two roasting tins, as there will be quite a lot to start with), drizzle 2tbsp olive oil over the top, add a light sprinkling of sea salt and a generous sprinkling of oregano (how much oregano you use depends on how much you like the taste).

De-seed and cut the peppers into large chunks.  Remove all the garlic cloves from their bulbs, removing any excess/loose ‘skin’, without peeling the garlic cloves.  Lightly squash the cloves, using the side of a large knife and pressure from the palm of your hand – enough to burst the skins a little and flatten the cloves a bit, but not enough to peel the cloves or break them up.  Place the peppers into a large roasting tin (or two, depending on the size of your tins!), drizzle 2tbsp olive oil over the top, add a light sprinkling of sea salt and a generous sprinkling of oregano (how much oregano you use depends on how much you like the taste).

Place your tins in the oven (you may need to do this in stages if you can’t fit them all in at once).  Roast for approximately 40 minutes, mixing halfway through cooking.  You are aiming for the vegetables to be very well cooked and soft, with blackened bits, and for the garlic cloves to have gone very soft.

Put the roasted courgettes (and any remaining roasting juices) into a blender, add just a little bit of chicken stock (enough to aid the blending process) and blend to desired consistency (I like to leave a little bit of courgette texture so I don’t blend it to a completely smooth consistency, but almost).  Transfer the resulting purée into a large pan / stockpot.

Tip: If you are doing this while it is still hot, ensure the jug on your blender is heat proof, that the jug is not over-full (do in batches if needed) and that the removable centre section of the lid is removed.  Before you start blending, place the lid (with the hole in the top) firmly on the jug, then loosely hold a tea towel folded into a square over the hole.  Doing this will ensure that steam can escape and that your hot sauce doesn’t burst out of the blender.

Repeat the process with the peppers and garlic, including skins.  Do not pour the blended peppers directly into the blended courgettes, but pour them into a fine sieve resting above the courgette ‘soup’.  Do this in small batches and, using a spoon, stir the sauce so that it can go through the sieve, leaving behind only the tiny pieces of garlic and pepper skins. Keep doing this until you have sieved the entire contents of the blender and you cannot push any more pulp through the sieve. Use the rest of the chicken or vegetable stock stock to ‘wash out’ the blender jug and get every drop of this delicious roasted sweet pepper purée into your bowl.

Stir the courgette and pepper purées well to ensure they are completely mixed together.  Taste and, if required, adjust seasoning by adding salt.  The roasted courgette and sweet pepper soup will be quite thick, so you can add additional stock to make it runnier, if you prefer.

You can make this in advance and then re-heat it in a pan.  Serve hot with delicious fresh bread of your choice!

Any leftovers (if there are any!) can be refrigerated or frozen to be eaten another day in its soup form or used as a sauce for pasta, fish, and meat.

Gloriously Simple, Gloriously Low Fat, Gloriously Reflux-Friendly, Gloriously Good!

*Please note I am not a doctor, speech therapist or in any way medically qualified.  The recipes are a combination of my interpretation of the rules outlined in the ‘Dropping Acid – The Reflux Diet’ book and ingredients that work for my reflux.  If you believe you suffer from reflux, please seek advice from a medical professional to confirm your diagnosis and work out the best course of treatment/management for you.  I hope that my recipes can help you as part of this management.  The recipes are, by their nature, very low in fat, so are also suitable for anyone wishing to follow a low-fat diet. 

Vegetable Soup | Low-Fat Vegetable Soup | Reflux Recipe | Vegetable Soup with Peas and Barley

Quick and Easy Vegetable Soup with Peas and Barley | Low-Fat Vegetable Soup | Reflux Recipe

A Vegetable Soup packed with Nutrients!

This is an easy no-fuss vegetable soup recipe that I love to make in bulk so I can eat it for a few days for lunch when I’m working from home.  It’s very filling and nutritious and very low in fat, which also makes it excellent for reflux sufferers*.

The quantities are not precise in this soup – it’s one of those ‘chuck everything in’ type of soups, so here are some guidelines to get you started.

Vegetable Soup | Low-Fat Vegetable Soup | Reflux Recipe | Vegetable Soup with Peas and Barley

Ingredients

  • Pea and Barley Soup Mix (I use Sainsbury’s version, but there are others, for example Tesco Soup and Broth Mix) – 3-4 handfuls, depending on how much soup I’m making and how much bulk I want in it.  These usually need soaking overnight – follow pack instructions.  You can also use lentils instead, for a different taste & texture, or leave these out altogether.  The vegetable soup is delicious on its own.
  • A selection (or all) of the following vegetables:
    • Savoy Cabbage, trimmed and quartered – I usually use a couple of quarters
    • Curly Kale – lots!
    • Fresh spinach leaves – lots! (whatever vegetables you choose to add or omit, I find that the spinach makes this soup extra special so I always include this)
    • 2-3 carrots, trimmed, peeled/scraped and cut into big 2-3 cm long chunks
    • 1 parsnip, trimmed, peeled and cut into big 2-3 cm long chunks
    • Swede / Turnip, about half of one, depending on how large it is and how much you like the taste, peeled and cut into 2-3 big chunks
    • 1 potato, peeled and cut into 4 big chunks
    • Chicken stock cubes or stock pots – I use Knorr Chicken Stock Pots, but you could use vegetable stock instead and any good brand of stock pot or stock cube will work (quantities according to pack instructions, but typically 1 for each 500ml of water used)
    • Water

Method

Soak the Pea and Barley Soup Mix overnight as indicated on the pack instructions.

When you’re ready to make your soup, drain the pea and barley mix and place in a small saucepan, cover with enough cold water to have as much depth of water over the peas and barley again as there is depth in the peas & barley mix (i.e. if you have a 2cm depth of pea & barley mix in the pan, make sure you have about 2cm of water above the pea & barley mix).  Add enough stock cubes / stock pots to make a normal consistency stock, based on the amount of water you have used.  For Knorr Chicken Stock Pots, this is 1 Stock Pot per 0.5l of water.  Place on the hob and bring to the boil, then turn down and simmer for the cooking time recommended on the pack (usually around 50 minutes).  The stock will reduce during this time and become quite thick.  Do not let the mix boil dry – add more stock if required, but make sure there is only a little stock and it is quite thick by the end of cooking.

While the pea & barley mix is cooking in chicken stock, prepare your vegetables as described in the ingredients listing above.  Place them all – but NOT the spinach! – into a large stockpot, add enough water to just cover the vegetables and enough stock cubes / stock pots to make a normal consistency stock, based on the amount of water you have used. Bring to the boil, then reduce heat and simmer until the hardest vegetables (usually the carrots) are soft.  This can take approximately 30 minutes, but sometimes longer, depending on the size of the chunks.

Once the vegetable soup is cooked, turn off the heat and add the spinach leaves, pushing them down with a large spoon and stirring them into the soup.  They will wilt within seconds.  Let the soup cool for a few minutes, then blitz it to a fine consistency, either in a food blender or by using a hand-held blender in the stockpot itself (this is the easiest option, and the one I use!).  Take care to avoid splashing with the hot soup!

Once your pea & barley mix is cooked and the chicken stock it sits in is nice and thick, add the pea and barley mix, with its thick stock, to the lovely bright green vegetable soup.  Stir it in and serve.

Gloriously Good, Gloriously Simple, Gloriously reflux-friendly!

*Please note I am not a doctor, speech therapist or in any way medically qualified.  The recipes are a combination of my interpretation of the rules outlined in the ‘Dropping Acid – The Reflux Diet’ book and ingredients that work for my reflux.  If you believe you suffer from reflux, please seek advice from a medical professional to confirm your diagnosis and work out the best course of treatment/management for you.  I hope that my recipes can help you as part of this management.  The recipes are, by their nature, very low in fat, so are also suitable for anyone wishing to follow a low-fat diet. 

Chicken Chowder | Chicken Soup | Low-Fat Chicken Chowder | Reflux Recipe

Chicken Chowder (Updated recipe to make it suitable for Reflux sufferers*)

This is a recipe inspired by the amazing ‘soup van’ soup that we used to get when I used to work in an office, a few years ago.  Theirs was definitely NOT low-cal, but this is my own low-fat version.

CLICK HERE FOR ORIGINAL VIDEO RECIPE (please note adaptations for reflux sufferers in recipe, below)

Ingredients – for 4 hungry people or for 6 people as a starter/first course

  • 6 skinless boneless chicken thigh fillets, all visible fat removed
  • 4 medium-sized potatoes (approx 450g)
  • 1 large tin sweetcorn, drained (285g drained weight)
  • 10g butter
  • 4tbsp plain flour
  • 4 cloves garlic (If you are a reflux sufferer affected by garlic, then either leave the garlic out altogether or replace it with a sprinkling of thyme)
  • 2l chicken stock (you can use home-made, or any good commercial stock…I like to make it up with 2l boiling water and 4 Knorr Chicken Stockpots)
  • Salt (to taste)
  • Dried chilli flakes (to taste – do not add these if you are a reflux sufferer and chilli affects you.  I personally find I can easily tolerate a very light sprinkling added during cooking, but definitely not as shown in the photo below!)

Method

  1. Melt the butter in a large stockpot
  2. Add the chicken and garlic (if using – if you are using thyme instead, you can add it at this stage), season with salt & chilli flakes (if using)
  3. Brown the chicken on a high heat for a minute or two
  4. Turn down the heat to minimum & add the flour, stirring it in well
  5. Add a few drops of chicken stock and stir these in well, making a paste around the chicken pieces
  6. Keep adding the stock, a little bit at a time, each time stirring it in well before adding more
  7. Once you’ve added all the stock, add the potatoes and sweetcorn
  8. Bring to the boil, then reduce the heat
  9. Simmer for 20-30 mins, until the potatoes are soft but not mushy, stirring occasionally
  10. Serve immediately

Tip: Don’t put too many chilli flakes in at the cooking stage, but put some on the table, allowing individuals to make this soup as fiery as their tastebuds will tolerate!  Even if you cook this without chilli to avoid setting off your reflux, everyone else around the table can still turn this into a fiery soup by adding chilli flakes at the table.

Gloriously Simple, Gloriously Good, Gloriously Reflux-Friendly!

*Please note I am not a doctor, speech therapist or in any way medically qualified.  The recipes are a combination of my interpretation of the rules outlined in the ‘Dropping Acid – The Reflux Diet’ book and ingredients that work for my reflux.  If you believe you suffer from reflux, please seek advice from a medical professional to confirm your diagnosis and work out the best course of treatment/management for you.  I hope that my recipes can help you as part of this management.  The recipes are, by their nature, very low in fat, so are also suitable for anyone wishing to follow a low-fat diet.