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♥ #28DaysSoupChallenge. Eating soup on a daily basis can help you lose weight. They are high in nutrients, filling but low in calories.
♥ Soups aren’t only meant to be eaten warm, you can have CHILLED SOUPS too. Read below for the full ingredient list.
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♥ Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
Here are more ideas on the ingredients you can use:
• VEGETABLES – Beets, cucumbers, summer squash, tomatoes, onions, bell peppers, celery, ginger, corn, avocado, scallions, spinach, arugula, basil, watercress, lettuce.
• FRUITS – Mango, watermelon, peaches, cherries, strawberries, apples, papaya, cantaloupe
• CREAMINESS – Yoghurt, silken tofu, milk or almond / cashew nuts.
• ZEST – Add fresh citrus juice (lemon or lime) or a dash of vinegar for a better, more complex flavour.
• RICHNESS – Add a drizzle of olive oil or avocado oil. Avoid coconut oil, which will harden if cold.
• FULLNESS – Add beans such as black beans, white beans, chickpeas, lentils and more to make it a filling meal.
• EXTRA KICK – Cayenne, minced jalapeños, garlic cloves, chilli, harissa, sriracha, tabasco or paprika.
• TEXTURE – Pulse very quickly if you like chunky soups or blend until smooth.
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CHILLED MINT CUCUMBER YOGHURT SOUP (Serves 4)
1) 4 cups Cucumber, roughly chopped – 64Cals
2) ½ cup Fresh Mint Leaves, roughly chopped – 8Cals
3) 1 Garlic Clove, minced – 5Cals
4) 1.5 cups Greek or Plain Yoghurt – 225Cals
5) 2 tbsps. freshly squeezed Lemon Juice – 14Cals
6) 2 tbsps. Extra Virgin Olive Oil – 138Cals
7) Salt & Pepper to Taste
8) ½ cup Cold Water
Per Serving = 113.5Cals
———-
CHILLED CHICKPEAS SESAME SOUP (Serves 4 or 5)
1) 2 cans of Chickpeas, rinsed & drained – 584Cals
2) 1 Garlic Clove, minced – 5Cals
3) 2 tbsps. Sesame Seeds – 104Cals
4) ¼ tsp. Ground Cumin – 2Cals
5) 3 tbsps. freshly squeezed Lemon Juice – 21Cals
6) 2 tbsps. Extra Virgin Olive Oil – 238Cals
7) Salt & Pepper to Taste
8) 1.5 – 2 cups Cold Water
Per Serving: 238.5Cals or 159Cals
———-
CHILLED SPICED TOMATO SOUP
1) 3 cups Tomatoes, chopped – 96Cals
2) ¼ cup Cucumber, diced – 4Cals
3) ¼ cup Red Onion, diced – 15Cals
4) ¼ cup Red Bell Pepper, diced – 11.5Cals
5) 1 Garlic Clove, minced – 5Cals
6) 2 tbsps. Balsamic Vinegar – 28Cals
*more if you like the taste of it.
7) 2 tbsps. Extra Virgin Olive Oil – 138Cals
8) 1 tsp. Cayenne Pepper – 6Cals
9) ½ tsp. Cumin – 4Cals
10) Salt & Pepper to Taste
11) 1 cup Cold Water
Per Serving – 73Cals
———-
CHILLED AVOCADO SPINACH SOUP
1) 4 cups of Fresh Baby Spinach – 28Cals
2) 1 ripe Avocado, peeled and diced – 240Cals
3) 1 Garlic Clove, minced – 5Cals
4) 2 tbsps. Fresh Basil – 2.5Cals
*Option: Parsley or Coriander
5) ¼ cup Plain or Greek Yoghurt – 37.5Cals
6) 2 tbsps. freshly squeezed Lemon Juice – 14Cals
7) 1 tsp. Smoked Paprika – 6Cals *optional
8) Salt & Pepper to Taste
9) 1 – 2 cups Cold Water
Per Serving = 83Cals
———-
– No cooking required! Add all the ingredients into the blender and just blend it up. Chill in the fridge for at least 2 hours or overnight.
– These recipes are easily adaptable to suit your diet, whether you’re a vegan or vegetarian. Just change or omit the ingredients as needed.
– The soups will keep well in the fridge for up to 3 days or freeze them up for up to 2 weeks.
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43 comments
Joanna thank you so much for sharing these recipes. Honestly, I was a bit skeptical to try them but I just tried the "mint cucumber yoghurt" soup – it tastes like tzatziki! It's in the fridge waiting to be eaten at supper. I can't wait to try the other 3 recipes. Great work!!
Okay, I am trying to be vegan but what can I substitute the yogurt and Greek yogurt with????
Excellent recipes…I would use oregano and/or basil in the tomato soup for a Mediterranean twist.
The tomato soup was popularized by the Spaniards, who originated it…there, it’s called gazpacho,
Do they taste good cold as well? (It's almost summer that's why I'm asking)
Thank you for these recipes! All the best Xx.
I love them all. But not much point in mincing the garlic, bearing in mind the machine you are putting it into 🙂
Hi from india..avacoda is not easy to get here.. substitute??
Ever heard of "tarator"?
I never used food cans.
i love this i‘m getting so hungry now 😭
For the past week Ive been making these soups. As of right now i already made the cucumber soup and the chick pea soup. I ABSOLUTELY LOVE BOTH OF THEM!! cant wait to make the last 2 😉
You are so preety joanna
Hi the soups seems delicious. M gonna try all of them. But just wanna confirm can we even use them for dinner? As some of them seems really filling??
Wonderful, my summer foods. Thankyou
That wasn't basil on the last soup
Omg you r professional cook. I have watched lots of videos on YouTube of making soup and others but they don’t give the amount of ingredients and process. Your video have showed details. I love it.
Oh man. I have a date coming over in a couple of days and it will be 95 degrees here. I didn't want to cook. I'm going to try that spinach avocado soup along with some tabbouli and a charcuterie platter. No cooking!
Something new for me. Thank you, Joanna
can we store in room temperature at overnight
Superb❤️
Chickpeas and spinach don't have to be cooked?pl reply.
the first soup is called "cacik" in Turkey and the third one's called 'gazpacho' in Spain
Such a nice timing.. I was looking after this. Thanks Joanna!
Can these be eaten in dinner ?
I like your justify style of your food good job keep it up
Just tried the first one. Love it!
Yassssss!!!!!!!!!!!!!!!!!!!!Thanks for the creative inspiration!
Nice soup jonnah👍
recipy starts at 1:13
So the "savory smoothies" I've been looking for AGES are called cold soup. Good to know…
Like good
Yey mam tell me about gain weight in arms shoulders
Really you are super please do more videos on VEGAN recipes And
Your are so Beautiful
More cold soup upload
Nice
2021….will try them soon
I tried the spinach soup
The cucumber mint soup was really bland 😑
Thanks for sharing
Great recipes 👌👌👌👌👌👌
Wow, I made all of them and they are so tasty and amazing! Yummy!!
These soups sound amazing!! I am going to try them especially the tomato one as it is very similar to a traditional salad from my country which I absolutely love!! Thank you so much, Joanna!! <3 xxx
I don't have that vinegar any option or can I go with lemon juice?