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Carrot Soup

Preparation: 10 mins

Cooking: 45 mins

Serves 4, costs under £1.00

Ingredients

  • 1 Onion (60g)
  • ½ Tablespoon Vegetable Oil (5g)
  • 1 Potato (200g)
  • 3 Carrots (420g)
  • 2 Reduced Salt Vegetable Stock Cube (14g)
  • 2 Pints Water (1,200ml)
  • 2 Tablespoons Semi Skimmed Milk (30ml)
  • 1 Pinch Ground Black Pepper (1g) (to taste)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Peel and chop onions and wash and chop the potato and carrots.
  2. Heat oil in a large pan then add onions and fry until golden.
  3. Dissolve stock cubes in boiling water then add to the pan along with carrots and potato.
  4. Bring to the boil, then lower heat and simmer for 30- 35 minutes until vegetables are soft.
  5. Allow the soup to cool a little and then mash or put through a blender or seive.
  6. Add the milk and black pepper to taste then reheat ready to serve. Don't allow the soup to boil as the milk may curdle. 

Nutritional Information


Per 100g
Per 403g serving (% ref. intake)

Energy Kcals
22.00
89.00 (4.00%)
Energy Kj
92.00
371.00 (4.00%)
Protein
0.50g
1.90g
Total Fat
0.50g
2.00g (3.00%)
Saturated Fat
0.10g
0.40g (2.00%)
Carbohydrates
4.00g
16.10g
Total Sugars
1.90g
7.70g (9.00%)
NSP Fibre
0.70g
2.80g
Sodium
25.00g
101.00g
Salt
0.10g
0.40g (7.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.