Ferrari. Wine. The leaning tower of Pisa. The Colosseum. See where we’re going with this? Yep, it’s Italy week.

And what better way to kick it all off than one of the all time greats – tomato and mozzarella with bread. This classic dish has a real summer feel to it – perfect for a warm, relaxing evening.

Basil (and a glass of red of course) is the key to making this meal a real success – but what to do if you end up with more basil leaves than you can shake a tomato at? Why, make pesto of course!

It’s a super simple 5 minute way to use up those spare basil leaves, and means you’ve got another meal ready to go. Just click the link to see how it’s made.

Health Benefits – Tomato Mozzarella Bread

Everybody knows we need calcium right? It helps our bones grow, our muscles contract and our blood clot (Critical Calcium).

One serving of this dish provides over 50% of your GDA – no excuses. It also contains high levels of protein and vitamin C.

NB: This dish is relatively high in fat, so if you’re keeping an eye on your intake then perhaps consider it as a bit of a treat 😉

More Recipes Like This

The other day I found this Mozzarella in Carrozza from fellow blogger Marcellina. If you have a little more time at hand, give it a whirl – it’s basically like a French Toast Mozzarella Bread combo!

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4.50 from 8 votes

Tomato Mozzarella Bread

Tomato Mozzarella Bread. Easy to make Italian tomato and mozzarella bread. High in calcium and Mediterranean flair. Delicious.

Course Appetizers, Breakfast, Lunch

Cuisine Italian, Mediterranean

Diet Egg Free, Low Calorie, Vegetarian

Time Max 10 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet egg-free

Prep Time 5 minutes minutes

Cook Time 5 minutes minutes

Total Time 10 minutes minutes

Servings 2

Calories 353kcal

Author HurryTheFoodUp

Ingredients

• 1 cup cherry tomatoes (or swap ½ cup cherry tomatoes for 1 large tomato. Dave prefers the former, Hauke the latter. Choose your side!)
• 1 ball low fat mozzarella (1 ball = ca. 125g/4.5oz)
• ¼ cup basil, fresh
• ½ tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt and pepper to taste
• 4 slices wholegrain bread (or rustic farm bread)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Preheat oven to 180°C/360°F.
• Slice the tomatoes to about ¼ cm thick and the cheese a little thinner.
  1 cup cherry tomatoes, 1 ball low fat mozzarella
• Spread a little olive oil on the bread.
  ½ tbsp olive oil, 4 slices wholegrain bread
• Layer the mozzarella and then the tomatoes on the bread.
  1 ball low fat mozzarella
• Chop and add basil, salt and pepper.
  ¼ cup basil, fresh, Salt and pepper to taste
• Bung in oven for 5 mins or so, or until golden brown with melted cheese.
• Put the vinegar on last for the fullest flavour.
  1 tbsp balsamic vinegar
• Eat!
  

Notes

Tip: Skip the bread if you like – the cheese and tomatoes are still fantastic on their own!

Freezable? Yes, absolutely!

Nutrition

Nutrition Facts

Tomato Mozzarella Bread

Serving Size

 

211 g

Amount per Serving

Calories

353

% Daily Value*

Fat

 

16

g

25

%

Saturated Fat

 

7

g

44

%

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

6

g

Cholesterol

 

40

mg

13

%

Sodium

 

882

mg

38

%

Potassium

 

373

mg

11

%

Carbohydrates

 

30

g

10

%

Fiber

 

4

g

17

%

Sugar

 

6

g

7

%

Protein

 

23

g

46

%

Vitamin A

 

825

IU

17

%

Vitamin C

 

18

mg

22

%

Calcium

 

596

mg

60

%

Iron

 

2

mg

11

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

The post Tomato Mozzarella Bread (10 Min, Vegetarian) appeared first on Hurry The Food Up.

If you like beetroots, you’re a lucky person. I’ll explain why in a minute. If you don’t, and you’re like me, you might still want to eat beets anyway. Or at least drink the odd beetroot smoothie.

Although I was recently convinced by one of our chefs that meals including beetroot can be surprisingly pleasant (see here for example), I still hold my nose when drinking beetroot juice.

Fancying myself a bit of a runner, and taking the idea of fueling myself (and nutrition in general) quite seriously, beetroots have some amazing properties.

Turning them into palatable smoothies is a win-win for me.

What is a beetroot smoothie?

Beetroot smoothie is a purplish-red blend of fresh beets and other nutritious elements.

It makes the best use of beets taste- and health-wise so that even the most ardent beetroot avoiders can enjoy its benefits to the fullest.

Oh yes, why do I like this smoothie so much? Well, primarily because I don’t need to hold my nose while drinking it!

The lime juice and mint take the edge off that earth taste that beetroot is famous for, and the small amount of maple syrup gives it just a hint of sweetness.

The apple also provides a welcome smoothness, both to taste and texture. Off we go then!

Beet smoothie benefits

A serving of this healthy beet smoothie contains a wide range of vitamins, minerals and antioxidants.

It’s loaded with vitamin A, vitamin C, potassium, calcium and iron. Plus it has dietary fiber to keep you full for longer and support your digestive health.

Mint is helpful in soothing indigestion which can be very useful for detoxing.

If you have weight-loss goals, this recipe is low in fat and calories, and it results in a wonderful beetroot smoothie for weight loss.

Enjoying the delicious combination of smoothies and weight loss benefits? Check out these protein super smoothies for losing weight.

Ingredients for making a beetroot smoothie

Beets

You’ll need one small precooked beetroot which you can prepare yourself by boiling or roasting. Another option is to buy a pack of cooked beets.

Liquid base & sweetener

The liquid base here is water, simple and straightforward. You can use beetroot juice if you need to replace the beet and water duo.

To add some sweetness, I opted for a teaspoon of maple syrup.

Add-ins and toppings

Some apple, lime juice and fresh mint help nail the taste of this beet smoothie. You can also garnish your ready-to-drink smoothie with a sprig of mint for aesthetic pleasure.

Preparing the beets

How you prep your beets for this beet smoothie recipe is up to you but I’d like to make sure you know your options.

Here’s how to prepare beets for smoothie:

1. Choose a small fresh beetroot with no wrinkles or blemishes.
2. Wash them under cold water and scrub them to remove any leftover dirt.
3. Peel the beet with a knife or vegetable peeler. You can also postpone this step until after the cooking.
4. Another optional step is to cut your beet into cubes for easier blending.
5. Steam, boil or roast your beet or beet cubes until they become tender.

How to steam beets

Place your beetroot in a steamer basket over boiling water and steam on low heat until you can easily pierce the beet with a knife or fork.

How to boil beets

Cover your beet with water in a pot, bring it to a boil and after reducing the heat simmer until ready. It usually takes about 20 minutes for a small beet.

How to roast beets

Place the beetroot on a parchment-lined pan and roast it in a preheated oven at 180°C/ 350°F for about 35 minutes. I like to wrap my beets with foil for even roasting.

Raw beets vs. frozen or canned beets

You can use any form of this root vegetable for your smoothie depending on what you have on hand. Raw, frozen and canned beets all have their favourable aspects.

Raw beets are the most unprocessed and nutrient-rich option. I don’t particularly enjoy their intense earthiness but if it works for you, go for it!

Frozen beets can provide a frosty kick to the smoothie which is quite nice if you like ice-cold drinks. They also retain more nutrients than canned beets.

Check out this blog post on how to freeze beetroot for a beet boost year-round!

Canned beets in turn are the simplest idea without any prior prep. But it’s best to choose a no-salt version which wouldn’t alter the beetroot flavor.

Cooked or uncooked beets

If you’re doubting whether to use cooked or uncooked beets, you can rely on your taste preferences.

Raw beet in smoothie recipes might muffle other components with its intensity. So if you’re not a fan of the earthy taste in the first place, it can be too overwhelming.

Cooked beetroot is softer and easier to blend delivering a smoother texture and sweeter flavor notes. However, it’s worse at retaining nutritional benefits than raw beetroot.

How to make a perfect beetroot smoothie

Making a beetroot smoothie is super simple and lightning-fast if you have a decent blender and pre-cooked beets. Everything else is the work of blending magic!

Tips and tricks for making the perfect beetroot smoothie every time

When it comes to beet smoothies, I’m all about the right consistency and balance of flavors which you can achieve with these tips:

• Taste your smoothie as you go and adjust sweetness/acidity levels with maple syrup and lime juice.
• Control the texture by adding more liquid.
• If you enjoy chilled smoothies, add some ice cubes or use frozen beets. You can make a slushy drink by blending ice cubes with your smoothie.

Recipe variations

This smoothie with beets recipe can be tailored to your taste and needs. Here are some ideas:

Different sweetener: You can opt for a touch of honey or agave syrup instead of maple syrup.

Different juice: If you don’t have any lime juice, you can use lemon juice for a similar tartness.

Extra protein: Some nut butter, chia seeds or even a scoop of protein powder can add extra protein if you’re looking for a more filling smoothie.

Toppings: Try topping your smoothie with some chia seeds or nuts for a little crunch.

Flavor enhancers: For complexity, you can experiment with different flavors that suit your taste buds. A touch of ginger can add a kick, while cinnamon can pair nicely with the beetroot + apple combo.

Health benefits of drinking a beetroot smoothie

Research has already shown that beetroot juice can make small, but telling changes to athletic performance.

The nitrate (or nitric oxide) takes care of this – it is believed the oxide increases the delivery of oxygen to muscles during exercise.

For someone who knows that in sport a small help is still a help, I’ll take that, thanks.

If sport isn’t your thing, there are many other reasons to incorporate this root vegetable into your daily diet.

It unquestionably lowers blood pressure, a serious issue for many, and something we should all keep an eye on.

The polyphenols in beetroots have also been linked to helping prevent cancer, mainly by fighting free radicals. They are also believed to promote brain health.

As always though, moderation is key. Going too far with most things is never good, and beet consumption is no exception.

Large amounts of beet juice could be harmful, so don’t go overboard. Rather, let your body get used to them as you up your intake, and keep beets to a couple of times a week.

Nutritional value of a beetroot smoothie

This beetroot smoothie for weight loss has only 116 calories which makes it a great choice for a quick snack or breakfast smoothie.

It also has 6 grams of dietary fiber and 2 grams of protein. To be honest, this sounds amazing for a low-calorie vegan smoothie.

Here’s a quick overview:

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4.75 from 16 votes

Beetroot Smoothie

Looking for a beetroot smoothie for weight loss? Grab the impressive health benefits from the little purple power balls!

Course Breakfast, Smoothies

Cuisine Vegan, Vegetarian

Diet Gluten Free, Egg Free, Low Calorie, Low Fat, Dairy Free, Vegan, Vegetarian

Time Max 10 min

Calories 0 – 150 kcal

Type meal plan recipes

Diet dairy-free, egg-free, gluten-free, vegan

Prep Time 4 minutes minutes

Total Time 4 minutes minutes

Servings 1 person

Calories 116kcal

Author HurryTheFoodUp

Equipment

• Blender
• Peeler
• Cutting board
• Knife

Ingredients

• ½ apple (eg. Golden Delicious)
• 1 small beetroot, pre-cooked
• ½ lime (juiced)
• 1 tsp maple syrup
• 10 mint, fresh
• 1 ¼ cups water

Optional:

• 1 cup beetroot juice (only if you need to the replace a real beet and the water)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• You know the story: throw everything into the blender. Swirl, noise, rattle.
  ½ apple, 1 small beetroot, pre-cooked, ½ lime, 1 tsp maple syrup, 10 mint, fresh, 1 ¼ cups water, 1 cup beetroot juice
  
• Done. Enjoy! 🙂
  

Notes

Opened a pack of beets and don’t want to drink beet smoothies the entire week? No problem! Try out our bangin’ Beetroot Pasta, or this beautiful Chickpea Salad (incl. beets). If you’re looking to fuel yourself pre-run, then you must check out the famous iskiate. For recovering from long runs or workouts, get a runner’s sandwich down you!

Nutrition

Nutrition Facts

Beetroot Smoothie

Amount per Serving

Calories

116

% Daily Value*

Fat

 

0.4

g

1

%

Saturated Fat

 

0.1

g

1

%

Polyunsaturated Fat

 

0.2

g

Monounsaturated Fat

 

0.04

g

Sodium

 

79

mg

3

%

Potassium

 

448

mg

13

%

Carbohydrates

 

29

g

10

%

Fiber

 

6

g

25

%

Sugar

 

19

g

21

%

Protein

 

2

g

4

%

Vitamin A

 

515

IU

10

%

Vitamin C

 

21

mg

25

%

Calcium

 

69

mg

7

%

Iron

 

1

mg

6

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

Beetroot smoothie FAQs

Check out our free 7-day vegetarian weight loss meal plan to learn the best practices and healthy recipes for weight loss.

More recipes for you

If you like refreshing summer treats, check out these protein popsicle recipes. They’re super simple and healthier than store-bought sweets.

If you’re a student or just looking for quick and affordable vegetarian meals, click the link for 58 wonderful ideas.

Don’t throw away your leftover veg! It’s wasteful, especially when you can create amazing recipes with them!

Last but not least, check out our new high-protein overnight oats recipe. It’s delicious, low calorie and weight loss friendly!

I hope you enjoyed learning about the amazing benefits of beet smoothies! Give this recipe a try and share your thoughts in the comments.

The post Beetroot Smoothie – Perfect for Weight Loss and Detox appeared first on Hurry The Food Up.

I don’t know about you but I think this is such a delicious sandwich filling! When I left Britain years ago I would have times where I felt homesick, so Kat made this for me one day and it really helped.

It’s safe to say I’ve been having it on repeat ever since!

If you’ve never heard of coronation chicken, it’s traditionally made with chicken, in a spiced creamy mayo with added sultanas for a juicy sweet kick.

It was created to celebrate the coronation of Queen Elizabeth II, and this vegetarian version is fit for any coronation banquet.

Vegetarian sandwich fillings don’t have to be boring and they definitely don’t need to be tasteless – this recipe will certainly prove that!

Let’s jump in and see what makes this cracking coronation sandwich.

Ingredients

There are a few parts to this puzzle but it’s really simple if you group them together, so let’s get started,

‘Meat’

Veggie of course, think Quorn or Linda McCartney ‘chicken’, or you could crumble some tofu if that’s what you prefer.

Sauce

I made a super easy sauce using mayonnaise, olive oil, and water. Then I added some spice with curry paste and sweetness with mango chutney.

Balance it out with some lemon juice and tomato puree and we’re halfway there!

Want to make a vegan coronation chicken? I tried this recipe with vegan mayo and it was so tasty so feel free to swap it out if you like!

You could also go with a completely different sauce style – vary just like at Subways: here is an idea: this tasty Onion Ring Sauce by fellow blogger Frank doesn’t only work on onions!

Seasonings

Into the spicy mayo I like to add thyme, parsley, salt and black pepper; it’s really going to pique that flavour!

Extras

If you thought this sandwich filling couldn’t get any better why not add in some raisins? Or my personal favourite, some Dijon mustard for an added kick!

Favourite bread

I love to use a fresh crusty baguette, cut lengthways and stuffed with creamy filling. Then I’ll add some lettuce leaves and grated cheese to finish – perfection!

How many calories are in a chicken coronation sandwich?

This sandwich has a healthy balance of calories and protein to give you a tasty lunch any day of the week.

In this recipe there are 546 calories, and 22 grams of protein.

You can see the full information on the recipe card but here’s a quick overview:

Health benefits

There are lots of fresh ingredients in this creamy dressing. The coronation sauce contains tomato paste which is high in vitamin C and folate.

The chicken pieces (either Quorn or whichever you decide to use) are a good source of protein and are low in saturated fat.

That means that eating this jubilee chicken is a great way to stay fuller for longer, helping to hit those protein goals.

I often use seitan-based pieces in mine as the protein levels are very high.

Protein is a great food group to incorporate into every meal, not only does it help me build and maintain muscle, but I also find I have fewer cravings in between meals. If weight loss is a goal, then high-protein is the way!
For more ideas of high-protein meals to help boost your health goals, check out this Free 7-Day High Protein Meal Plan.

And there is even a weekly plan if you want the inspiration to continue past a week.

I think my favourite collection of recipes has to be 38 High-Protein Breakfasts.

How to make coronation (not) chicken

Veggie сoronation сhicken FAQs

I can’t tell you if the Queen ever ate this herself, but I can answer these instead:

Whichever way you describe it, it’s delicious!

Recipe variations

There are a couple of ways you could vary this recipe if you didn’t like certain ingredients or if you couldn’t get hold of them, for instance:

• Protein: Why not try chickpeas or tofu if you’re not keen on the soy pieces of chicken? Seitan pieces also work really nicely.

• Sauce ingredients: If you can’t get lemons try using lime juice. You could swap out the normal mayo for creme fraiche or even vegan mayonnaise. If you can’t get curry paste use a mild curry powder, or try apricot jam instead of mango chutney, the possibilities are endless.

You really could experiment with making your own version it’s always going to make a really good sandwich!

More recipes like this

If you love this recipe I think you’ll these too!

• Another royal favourite for buffet tables Perfect Cucumber Sandwiches
• 37 Best Ever Vegetarian Sandwich Recipes
• Supreme Vegetarian Chickpea Salad Sandwich (with 20g of protein!)

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5 from 2 votes

Vegetarian Coronation Chicken

If you want a classic veggie picnic then high-protein coronation (not) chicken sandwiches are just what you need!

Course Appetizers, Dinner, Lunch, Main Course

Cuisine Vegetarian

Diet Dairy Free, Vegetarian

Time Max 20 min

Type meal plan recipes

Prep Time 15 minutes minutes

Cook Time 5 minutes minutes

Total Time 20 minutes minutes

Servings 4

Calories 546kcal

Author HurryTheFoodup

Equipment

• Pan
• Mixing bowl
• Knife
• Cutting board

Ingredients

• 1 cup veggie ‘meat’ (like Quorn, Linda McCartney etc. Crumbled tofu would also work, 1 cup = 200g)
• 1 tbsp olive oil
• 3 tbsp curry paste (korma for low spice, tikka for mid, tandoori/madras for hot)
• 3 tbsp mayonnaise
• 3 tbsp mango chutney
• 3 tbsp lemon juice
• 3 tbsp tomato puree
• 1 tsp thyme, dried (or 1 tbsp fresh, chopped)
• 1 tsp parsley, dried (or 1 tbsp fresh, chopped)
• Salt and pepper to taste
• 3 tbsp water
• 1 baguette (around 300g)
• 4 leaves lettuce
• 4 tbsp cheddar cheese, grated

Optional:

• 1 handful raisins (or dried apricots if you like it sweet)
• 1-2 tsp dijon mustard (for an extra kick – Dave’s fave)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Heat up the oil in a pan and fry the veggie bites until lightly browned and crispy – around five minutes. When done, remove from heat and let cool.
  1 cup veggie ‘meat’, 1 tbsp olive oil
  
• Mix together the curry paste, mayonnaise, mango chutney, lemon juice, tomato puree, thyme, parsley, salt, pepper and mustard and raisins/apricots (if using).
  3 tbsp curry paste, 3 tbsp mayonnaise, 3 tbsp mango chutney, 3 tbsp lemon juice, 3 tbsp tomato puree, 1 tsp thyme, dried, 1 tsp parsley, dried, Salt and pepper to taste, 1 handful raisins
• Give it all a good stir. If the sauce seems very thick, add a couple of tbsp water. Stir again.
  3 tbsp water
  
• When the veggie bites are cold, mix them in too.
• Serve in a baguette layered with shredded lettuce and sprinkle grated cheddar on top.
  1 baguette, 4 leaves lettuce, 4 tbsp cheddar cheese, grated
• That’s it!
  
• More serving ideas: If you’re looking to cut down on bread then a baked potato is excellent with coronation (not) chicken instead! It’s as versatile as the queen 😉

Nutrition

Nutrition Facts

Vegetarian Coronation Chicken

Amount per Serving

Calories

546

% Daily Value*

Fat

 

23

g

35

%

Saturated Fat

 

6

g

38

%

Trans Fat

 

0.02

g

Polyunsaturated Fat

 

8

g

Monounsaturated Fat

 

7

g

Cholesterol

 

19

mg

6

%

Sodium

 

1180

mg

51

%

Potassium

 

462

mg

13

%

Carbohydrates

 

63

g

21

%

Fiber

 

6

g

25

%

Sugar

 

14

g

16

%

Protein

 

22

g

44

%

Vitamin A

 

2164

IU

43

%

Vitamin C

 

10

mg

12

%

Calcium

 

249

mg

25

%

Iron

 

5

mg

28

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

This will always be one of my favourite sandwich fillings and I hope it will become one of yours too. I may not live in the UK at the moment but it’s always nice to be able to have a reminder wherever I am in the world.

Do you prefer your coronation (not) chicken on a baguette or a baked potato? Let me know in the comments.

The post Very Vegetarian Coronation Chicken: Royally Delicious! appeared first on Hurry The Food Up.

But this recipe isn’t like all the others out there, oh no, this is probably the most delicious soup you’ll try this fall!

If you know this blog, then you’ll know we like to get our food quickly. But when we say quickly, we mean with speed and not haste.

A good soup should never be rushed, merely encouraged. If we rush too much, we’ll sacrifice flavour. And we don’t want that.

In fact, that’s really the opposite of what we want. So for good measure, we’re going to add extra flavour too.

Ingredients

Let’s see what takes this carrot pumpkin soup to a whole new level!

Veggies

In many vegetarian soup recipes, pumpkins and squashes can be used interchangeably. In fact, pumpkins are really members of the squash family – and you can use any you like.

We recommend trying several types as the flavours always vary a little, then settle on your favourite.

We usually use the Hokkaido pumpkin (a small relative of the traditional big orange one you see at Halloween), or a butternut squash.

It wouldn’t be a pumpkin carrot soup without sweet carrots of course, but there is another couple of gems that pair so well here.

First off is pickled pumpkin. That sharp bite with a tang of vinegar in the middle of your soup is just fantastic. Once you’ve tried it, there’s no going back.

Fruit

Yes, I’m adding fruit to this soup. Apple to be exact, and it’s no wonder they work so well.

That little surprise burst of sweet and sour is just what this dish needs, and I’d never make it without apples again.

Little extras

To boost these fall flavours a great addition is some vegetable stock, pumpkin seeds, and a little curry powder to warm things up.

To finish off I gave this simple soup a touch of indulgence by adding a swirl of cream. My favourite toppings are roasted pumpkin seeds, and if you have it, some pumpkin oil to top it all off.

How many calories are in this pumpkin carrot soup recipe?

This dish makes a great starter, or healthy light lunch.

It has a well balanced 281 calories, and 7 grams of protein.

The rest of the nutritional information looks a bit like this:

Health benefits

Like a lot of fall soup recipes this one has a lot of health benefits. The nutritious veg included, like pumpkin, is great for your immune system, which is just what your body needs in the colder months for sure!

They’re packed with vitamin C, E, iron and folate.

The pumpkin seeds in this dish are little superfoods too; they’re rich in protein and healthy fatty acids. Protein is a great way to help you feel fuller for longer.

Eating healthy meals that include protein is a great way to help lose unwanted calories.

If you’re looking for more meals like this, take a peek at this FREE 7-day Weight Loss Meal Plan!

How to make the BEST pumpkin soup?

This recipe is souper easy (sorry I couldn’t help it!):

• Prep time: Start by chopping up your pumpkin, carrot and onion and begin warming a large pot on a medium heat.

• Cook time: Cook the veggies with some olive oil. Add in the chopped apple, pumpkin seeds, curry powder, and some water and fry for another five minutes. Add the stock and then simmer for 10 minutes before stirring in the cream.

• Blend time: Grab a food processor, or better yet an immersion blender and give the soup a quick pulse. Once you’ve reached the desired consistency of the perfect creamy soup, add a little salt, black pepper and lemon juice to taste.

• To finish: Top with the roasted seeds, pumpkin oil and pickled pumpkin.

Et voila! The perfect meal to warm you up on those cold days.

Pumpkin carrot soup FAQs

I’ve answered the top soup questions,

How to store and reheat?

If you have any leftover soup this is an easy recipe to store for the next day. Once cooled, pop it in an airtight container and store it in the fridge. It will be good for a few days.

To reheat, pop it into a pan and warm through on the stove, or alternatively put it into a microwave-safe bowl and warm through in a microwave instead.

What to serve with soup?

A top choice to serve with soup is crusty bread, or a sourdough toast. You’ve got to be able to dip it right. You could even make some homemade croutons or toasted garlic bread – delish!

Can I make it ahead?

Like any homemade soups this one is easy to batch cook and make ahead. Increase the quantity of ingredients and it can be kept in the freezer for future meals or eaten fresh throughout the week.

Take a look at these 11 meal prep ideas for inspiration.

Is pumpkin soup healthy?

Pumpkin soup is really healthy as it’s full of vitamins, minerals, and antioxidents like beta-carotene.

Can you lose weight by eating pumpkin soup?

This pumpkin soup recipe is low fat and full of nutrition so it could definitely help you lose weight as part of a calorie-controlled diet (check out these easy low fat vegetarian recipes for more inspo!).

Recipe Variations

• Different veg: You could switch up the seasonal veg in this recipe if you can’t get hold of a pumpkin. I definitely prefer fresh pumpkin, but at a push canned pumpkin would be a great alternative.
  
• Go vegan: If you’re looking for a vegan soup option, you can switch out the dairy cream for a vegan alternative like cashew cream or coconut cream.
  
• Toppings: You could change the toppings if you can’t get pumpkin oil or you’re not keen on pumpkin seeds.

Try heating things up more with a sprinkle of chili flakes, or cool it down with some sour cream and fresh parsley.

More Recipes Like This

If you love this pumpkin carrot soup as much as I do take a look at these other delicious recipes:

• Creamy Vegan Cauliflower Soup
• Curried Parsnip Soup
• Carrot and Ginger Soup

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4.80 from 15 votes

The Best Pumpkin Carrot Soup

Pumpkin and carrot soup is a hearty fall favorite of mine. There is nothing like a warming soup at this time of year!

Course Appetizers, Soups

Cuisine American, British, German

Diet Gluten Free, Egg Free, Low Calorie, Vegetarian

Time Max 30 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet egg-free, gluten-free

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 4 servings

Calories 281kcal

Author Heiko & HurryTheFoodUp

Equipment

• Knife
• Cutting board
• Pot
• Hand blender (or masher)

Ingredients

• ½ hokkaido pumpkin (roughly 500g/17.5 oz)
• 4 carrot
• 1 apple
• 1 onion
• 2 tbsp olive oil
• ¼ cup water
• 3 cups vegetable broth
• 1 tbsp curry powder
• 0.5 cup low fat cream cheese (roughly 10% fat)
• Salt and pepper to taste
• ½ lemon juiced

For garnish:

• ¼ cup pumpkin seeds
• pumpkin oil (for garnish)
• pickled pumpkin (for garnish)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Chop the pumpkin and carrots into rough cubes.
  ½ hokkaido pumpkin, 4 carrot
  
• Dice the onion.
  1 onion
• Add the oil to a large pot and put on medium heat.
  2 tbsp olive oil
• Add the chopped veg and fry gently for five minutes, stirring occasionally.
• Chop the apple.
  1 apple
• Add the curry powder, apple and water and fry for another 2 minutes.
  ¼ cup water, 1 tbsp curry powder
• Add the vegetable broth and let it all simmer for 15 minutes.
  3 cups vegetable broth
• Take off the heat. THEN, add the cream cheese and give it a good stir. NOTE: Don't boil the soup once the dairy is in, the fat might separate then.
  0.5 cup low fat cream cheese
• Use a masher or hand blender to give the soup a quick pulse. To finish the soup off add a pinch of salt and pepper and lemon juice. Have a test and see if it needs a little more salt or lemon. Done!
  Salt and pepper to taste, ½ lemon
• As you serve the soup, add some pickled pumpkin pieces, (roasted) pumpkin seeds and pumpkin oil to each bowl.
  pumpkin oil, pickled pumpkin, ¼ cup pumpkin seeds
• Voilà, done!

Notes

Gotta love a good soup! We also have a sped up, but still delicious, red onion soup over here. Yummy. If you’re looking for something more ‘main meal’, then this African peanut soup is top of the league!

Nutrition

Nutrition Facts

The Best Pumpkin Carrot Soup

Amount per Serving

Calories

281

% Daily Value*

Fat

 

16

g

25

%

Saturated Fat

 

4

g

25

%

Trans Fat

 

0.003

g

Polyunsaturated Fat

 

3

g

Monounsaturated Fat

 

8

g

Cholesterol

 

16

mg

5

%

Sodium

 

1010

mg

44

%

Potassium

 

878

mg

25

%

Carbohydrates

 

32

g

11

%

Fiber

 

6

g

25

%

Sugar

 

15

g

17

%

Protein

 

7

g

14

%

Vitamin A

 

12481

IU

250

%

Vitamin C

 

24

mg

29

%

Calcium

 

121

mg

12

%

Iron

 

2

mg

11

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

If I could give this recipe a five star rating I would. With it’s beautiful orange glow and warming taste, my pumpkin soup recipe is a firm family favourite, and I’m sure it will become a treasured recipe in your home too (and if you like it, we’ve got 25 more pumpkin soup recipes for you to try this fall!).

If you’d like more recipes with simple ingredients take a look at this collection of 60 Low Calorie Vegetarian Meals.

The post The Best Pumpkin Carrot Soup EVER! appeared first on Hurry The Food Up.

Did you know that a Mexican street corn salad recipe is also called esquites, or elote en vaso which means corn in a cup!

Ingredients

Veggies

Of course, corn is a key ingredient in this delicious Mexican street corn salad, but specifically, you want to choose fresh over canned corn if it’s available.

If you can’t get corn on the cob where you live at this time of year, don’t worry though canned corn will work fine. You could also use frozen corn if you only have that.

For an even more traditional dish, see if you can acquire some white corn, rather than yellow, as this is what they tend to use in Mexico!

I’m also using red onion for extra sweetness and crunch, alongside baby spinach, and fresh cilantro which is really going to make the colour of that crisp golden corn pop.

Dairy

Cheese

So traditionally Mexican corn salad recipes like this require queso fresco or cotija cheese.

However, you can also use ricotta Salata, or any other salty, crumbly cheese like mature cheddar or feta cheese if that’s what is available to you.

Yogurt

For my no mayo esquites recipe I chose to use greek yogurt, not only is it healthier than mayonnaise, but it’s also full of protein!

This is going to be used to mix with the cheese, and just from the corn mixture to create such delicious flavors that will definitely bring out the sweetness of the corn.

I’ve got to say, the combination of colors and flavors in this recipe really makes the perfect side dish or snack. I think I’ll be making more street corn recipes from now on!

For the rest of the ingredients please check out the recipe card below.

How many calories are in this fresh corn salad?

There are 193 calories in this recipe, and 11 g of protein, so it’s just the right amount for a healthy snack.

Here’s a full overview:

Health Benefits

Over the years corn has fallen victim to many myths including the one that says corn isn’t very nutritious.

However, corn is actually full of vitamin C and contains two phytochemicals needed for good vision.

But it gets even better, as when corn is cooked its cancer-fighting antioxidants increase by 25-50 percent! Now that’s a health benefit if ever I heard one!

It is also really fibrous so it’s great to use in your diet if you’re trying to lose weight.

The protein that you’re going to get from the cheese and yogurt is also great for weight loss as well as repairing and gaining muscle.

A high-protein snack like this one will be a great tool to help satiety levels between meals.

And at less than 200 calories it’s just the amount I’d recommend when following a healthy lifestyle.

Did you know we’ve prepared a Free 7-Day Weight Loss Meal Plan if you need more inspiration?

How to make healthy corn esquites?

This is a super easy recipe that you can knock up in just 15 minutes. It would be the best snack on the go or potluck-perfect side!

Corn Salad FAQs

Recipe Variations

You could jazz up this Mexican corn salad recipe in a few ways.

• Add in some extra veggies other than just sweet corn. You could try black beans as well, red bell pepper, or juicy cherry tomatoes.
  
• Try some different toppings like cooling sour cream. Kick up that heat with hot sauce or chili powder. Or give it a fresh taste with a lime vinaigrette.

There are so many different ways to try it, it will soon make the perfect addition to your recipe collection.

More Recipes Like This

If you loved this healthy Mexican street corn salad recipe then you’ll love these:

• Smashed Cucumber and Edamame Snack
• High-Protein Red Kidney Bean Salad
• 14 Healthy High-Protein Vegetarian Snacks

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5 from 2 votes

Healthy Mexican Corn Salad

This esquites-style Mexican corn salad is my healthy answer to indulgent street food. High in protein and super tasty!

Course Appetizers, Lunch, Salads, Snack

Cuisine Mexican

Diet Gluten Free, Egg Free, Low Calorie, Dairy Free, Vegetarian

Time Max 20 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet egg-free, gluten-free

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 2 servings

Calories 193kcal

Author Abril Macías

Equipment

• Knife
• Cutting board
• Pan
• Spatula
• Mixing bowl

Ingredients

• 1 tsp butter
• ½ red onion (chopped)
• 1 cup corn kernels (from yellow or white tender corn on the cob)
• 2 oz queso fresco (cotija or ricotta salata, grated or finely crumbled; can also be aged cheddar)
• 4 tbsp Greek yogurt
• 1 oz baby spinach (chopped)
• 1 handful cilantro leaves (chopped)
• ½ tsp garlic powder
• ½ tsp salt
• chili flakes (per taste)
• Lime (per taste)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• In a skillet over medium-high heat, melt the butter.
  1 tsp butter
• Add the chopped onion and the corn with a pinch of salt. Cook for about 5-7 minutes, until the kernels are golden brown.
  ½ red onion, 1 cup corn kernels
  
• Turn the heat to low and add ¼ cup of water and mix, scraping the bottom of the pan. Once you have about 1-2 tbsp of water left, turn off the heat.
• In a medium sized bowl add the grated or crumbled cheese, Greek yogurt, chopped baby spinach, chopped cilantro, garlic powder, ½ tsp salt and the corn with its liquid. Mix thoroughly, until everything is incorporated.
  2 oz queso fresco, 4 tbsp Greek yogurt, 1 oz baby spinach, 1 handful cilantro leaves, ½ tsp salt, ½ tsp garlic powder
• Serve in two cups. Top with red pepper flakes and lime per taste.
  chili flakes, Lime
  

Notes

Want more healthy corn recipes?

• Crispy & easy Easy Sweetcorn Fritters
• Satisfying Easy Vegan High Protein Black Bean Salad with Corn
• Incredibly tasty Spicy Corn Chowder
• Smooth and creamy Asian-style Creamy Corn Soup
• Sweet and savoury mix Cornmeal Porridge

Nutrition

Nutrition Facts

Healthy Mexican Corn Salad

Amount per Serving

Calories

193

% Daily Value*

Fat

 

10

g

15

%

Saturated Fat

 

5

g

31

%

Trans Fat

 

0.3

g

Polyunsaturated Fat

 

1

g

Monounsaturated Fat

 

3

g

Cholesterol

 

26

mg

9

%

Sodium

 

1003

mg

44

%

Potassium

 

326

mg

9

%

Carbohydrates

 

17

g

6

%

Fiber

 

3

g

13

%

Sugar

 

7

g

8

%

Protein

 

11

g

22

%

Vitamin A

 

1794

IU

36

%

Vitamin C

 

8

mg

10

%

Calcium

 

219

mg

22

%

Iron

 

1

mg

6

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

And there you have it, if you’re looking for a lettuce-less salad to take to a summer barbeque, or you want some fakeaway street food that’s full of taste but without the guilt then this is the best recipe.
It’s got the perfect combination of healthy veggies and cheesy sauce that makes you feel like you’re having a bit of a treat without the extra calories. I just know you’re going to love it!
If you love Mexican food take a look at this collection of 50 Vegan Mexican Recipes.

The post Healthy Mexican Corn Salad: Tasty Street Food At Home appeared first on Hurry The Food Up.

This delicate pea and mint soup is a British classic. Use fresh or frozen sweet peas to keep the colour a vibrant green and the flavours light and refreshing.

This also happens to be one of our favourite vegan soup recipes and is perfect as a starter for a dinner party, or by itself with bread or a side salad.

Pea and Mint Soup Ingredients

Peas

Frozen or fresh peas are fine, because most peas are snap frozen you won’t lose any taste or flavour.

Fresh Mint

I haven’t noticed a difference if you add the mint at the beginning or the end, so do as you wish, but be sure to use fresh mint leaves rather than dried for the vibrancy of flavour.

Shallots

I use shallots but yellow onion, red onion or spring onions also work well in this soup recipe, each lends the soup a slightly different flavour.

Garlic

The garlic in this green pea soup is entirely optional but I love how it adds another tang of flavour to this simple soup.

Vegetable Broth

I recommend using vegetable stock for the perfect soup, but if you’re not veggie and prefer a meatier flavour, chicken stock is always an option.

How many calories are in pea and mint soup?

This pea and mint soup is one of the best summer soups for a filling but not overly heavy meal. 

Although this pea and mint soup only contains 234 kcal per serving, each bowl packs 9 grams of protein (it’s one of our favorite filling low calorie soups!)

One serving of this mint soup recipe contains:

This soup is egg free, gluten free, dairy free and vegan!

Health Benefits of Pea and Mint Soup

The health benefits of this fresh pea soup are numerous. You might not think of peas as a great source of nutrition because they’re so small and often served up as a plain, unseasoned side.

However, peas actually contain plenty of zinc and vitamins C and E, which are antioxidants that help strengthen your immune system.

Like carrots, peas also contain carotenoids that protect your eyes from chronic diseases such as cataracts. Pretty impressive for such a small legume, huh?

Meanwhile, mint, the other key player in this delicious soup, also boats benefits for those who may suffer digestive issues. Mint has been used medicinally for centuries to soothe indigestion and IBS by regulating muscle relaxation and controlling inflammation.

Consuming plenty of protein while losing weight is important because your body uses the amino acids in protein to build lean muscle. This makes you more toned while also burning calories even when you’re not active. 

Check out our high protein meal plan to take the hassle out of meal planning, and to keep on track with your weight loss goals.

I like to make a big batch of this soup and enjoy it throughout the week as a delicious meal on busy weeknights. However, if you’ve got some to spare, this soup freezes well and is one of my favourite healthy recipes that can warmed on the hob in a jiffy.

How to Make the Best Pea and Mint Soup

• Prep work: Finely chop the mint leaves, and the shallot and garlic if you’re using them. Alternatively, use a food processor to blend the ingredients into fine bits.
• Cooking: Heat the olive oil over a low heat in a small pan and add the finely chopped or blended ingredients. Leave the pan on a gentle simmer for a few minutes until the chopped onions turn translucent. Add the peas and broth and allow to simmer for another fifteen minutes. Now blend the soup until it’s creamy, ideally with an immersion blender. If a stick blender or hand blender is all you have in your kitchen, this will also work.
• Serving: Season with salt, black pepper and a drizzle of extra-virgin olive oil.

Check out the recipe card for further instructions, but this pea and mint soup really is this simple!

Pea and Mint Soup FAQs

Can I make this soup ahead?

This pea and mint soup is a great recipe to make ahead of time, and in fact, tastes better the next day as the flavours have more time to develop.

How to store and re-heat?

Store this soup in the fridge overnight and reheat by transferring it into a large saucepan on the hob, on a low to medium heat until the soup is heated through.

What to serve with pea and mint soup?

Serve this pea and mint soup with a hunk of crusty bread, or as a starter before a summer salad main.

How can I make my pea soup taste better?

Always use fresh herbs, rather than dried, for a fuller flavour, and use a blender to purée soup for a smoother, silkier texture.

Is pea soup good for diets?

Yes, this pea soup is great for losing weight. Despite being amongst the thinner soups in our repertoire, it is nonetheless filling with a whopping nine grams of protein per serving.

Pea and Mint Soup Variations and Alternatives

Look out for petit pois since small, sweet peas are best for flavour.

I recommend using olive oil in this soup for its rich flavour and health benefits, however, you could also melt butter to fry the mint, onions and garlic, or vegan butter to keep this recipe vegan.

If you’re not vegan, and fancy a heavier, creamier soup, try adding some sour cream or creme fraiche.

You could also try a different herb than mint! Here are 20 substitutes for mint – see if there is something that works for you!

Finally, consistency is key to a good soup (which is why I recommend blending the mixture), so if you prefer your soup thinner, add a little water in with the broth.

Onions vs Shallots

While this recipe recommends using shallots, you may be asking yourself ‘Can I just use onions instead?’

The short answer is yes, but be aware that there are some differences between them.

Shallots have a much more delicate taste than onions, to the extent that some recipes ask you to use them raw.

The layers of a shallot are also finer than those of an onion which makes them easier to puree in this pea and mint soup.

However, if you only have onions to hand, these will work, just consider adjusting the amount you add so as not to overpower the other flavours in this soup.

More Soup Recipes

For more tasty soups, check out this high protein creamy vegan cauliflower soup, and this Vietnamese noodle soup.

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4.83 from 45 votes

Pea and Mint Soup

On the search for a quick, tasty homemade soup recipe? This pea and mint soup is deliciously easy and vegan too!

Course Appetizers, Lunch, Sides, Soups

Cuisine Vegan

Diet Gluten Free, Egg Free, Low Calorie, Dairy Free, Vegan, Vegetarian

Time Max 20 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet dairy-free, egg-free, gluten-free, vegan

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 2 people

Calories 342kcal

Author HurryTheFoodUp

Ingredients

• 1 tbsp olive oil
• 3 sprigs mint, fresh
• 6 shallots (feel free to use white, red or spring onions too)
• 4 clove garlic
• 3 cups peas (fresh or frozen)
• 2 cups vegetable broth
• 2 tbsp pumpkin seeds

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Finely chop the shallot, mint and garlic. Alternatively blend into fine bits with a food processor.
  3 sprigs mint, fresh, 6 shallots, 4 clove garlic
  
• Heat the olive oil over low heat in a small pot and add the mint, shallot and garlic mix.
  1 tbsp olive oil
• Let it cook softly for about 2-3 minutes, until the shallots turn translucent.
• Next, add the peas and broth. Give it a little stir and let it simmer for about 15 minutes.
  3 cups peas, 2 cups vegetable broth
• Now blend the soup until it’s creamy, ideally with an immersion blender.
• Optional: In a small pan roast the pumpkin seeds on medium heat. No oil needed.
  2 tbsp pumpkin seeds
• Season with salt, pepper, sprinkle in pumpkin seeds and a drizzle of olive oil.
  

Notes

Tip: Frozen peas are totally fine (and very easy)!

Make-ahead? Yes, prep the night before. It can be reheated.

Freezable? Yes, absolutely.

Check out more of our delicious recipes:

Try something new with this vegan African Peanut Soup

Eat your greens with this Rocket/Arugula Soup

In a hurry? Whip up this Carrot and Ginger Soup in ten minutes

This Zucchini Basil Soup is big on flavour

Finally, try this Curried Lentil Soup with Coconut if you’re in need of a hearty, warming meal 

Nutrition

Nutrition Facts

Pea and Mint Soup

Amount per Serving

Calories

342

% Daily Value*

Fat

 

10

g

15

%

Saturated Fat

 

2

g

13

%

Trans Fat

 

0.01

g

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

6

g

Sodium

 

962

mg

42

%

Potassium

 

854

mg

24

%

Carbohydrates

 

50

g

17

%

Fiber

 

15

g

63

%

Sugar

 

20

g

22

%

Protein

 

16

g

32

%

Vitamin A

 

2232

IU

45

%

Vitamin C

 

95

mg

115

%

Calcium

 

99

mg

10

%

Iron

 

5

mg

28

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

If you enjoyed the delicate flavours of fresh summer peas and fragrant mint in this quick and delicious soup, give this recipe a star rating or let us know in the comments!

The post Easy Pea and Mint Soup Recipe (A British Classic) appeared first on Hurry The Food Up.