Low Fat, Low Sugar: Essential vegetarian collection

roasted butternut squash soup with cumin (#ulink_34b697c4-10f8-5467-bb6c-a8ac3af5efc1)

Butternut squash has a glorious dense golden flesh with a very sweet flavour. I think the best way to cook it, to bring out all the flavour, is to bake it. The squash can be baked in advance, when convenient, then you can whiz up this delicious soup in the minimum of time.

serves 4

1 butternut squash

1 onion, chopped

1 large garlic clove, chopped

1tsp ground cumin

600ml/20fl oz/2

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cups vegetable stock or water

salt and freshly ground black pepper

Preheat the oven to 200°C/400°F/gas mark 6.

Cut the squash in half, down through its stem. Scoop out the seeds, then put the halves cut-side down on to a baking tray and bake for 45–60 minutes, or until they are tender, turning them over about half way through cooking time. Cool. Scoop the flesh away from the skin using a spoon and discard the skin. All this can be done well in advance if convenient.

When you’re ready to make the soup, put the onion into a non-stick pan, cover and cook gently for about 7 minutes, until the onion is tender and lightly browned, stirring from time to time. Add the garlic and cumin, stir over the heat for a few seconds, until the cumin smells aromatic, then add the squash flesh and the stock or water. Bring to the boil, reduce the heat and leave to boil gently for about 10 minutes, to allow all the flavours to blend and to ensure everything is cooked. Purée in a food processor or blender. Add a little more stock or water if necessary to get the consistency to your liking. Season with salt and freshly ground black pepper and serve.

lentil and carrot soup (#ulink_422c8edf-ad90-5a35-9019-a1e207fad8a6)

Lentil soup is always soothing and sustaining, and this is a particularly delicious recipe for this favourite. If you have a pressure cooker, you can speed up the cooking time by cooking at high pressure, after the lentils and stock or water have been added, for 5 minutes.

serves 4

2 onions, chopped

2 carrots, sliced

225g/8oz/heaping 1 cup red lentils

1 litre/35fl oz/4

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cups vegetable stock or water

2 garlic cloves

salt and freshly ground black pepper

Put the onion into a non-stick pan, cover and cook gently for about 7 minutes, until the onion is tender and lightly browned, stirring from time to time. Add the carrot, lentils and the stock or water, bring to the boil, then reduce the heat, cover and leave to boil gently for 20 minutes, stirring occasionally, until the lentils are pale golden and soft. Put in a food processor or blender with the garlic and whiz until smooth. Return to the saucepan and simmer gently for 3–4 minutes to cook the garlic. Season with salt and freshly ground black pepper.

tomato, ginger and chick pea soup (#ulink_1a01d3cc-e1c6-549b-abb3-628eb079a1b0)

An unusual, delicious and filling soup.

serves 4

1 onion, chopped

450g/1lb potatoes, peeled and cut into 1cm/

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in dice

1 large garlic clove, chopped

walnut-sized piece of fresh ginger, chopped

425g/15oz can chick peas (garbanzo beans), drained and rinsed

425g/15oz can tomatoes in juice

600ml/20fl oz/2

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cups vegetable stock or water

salt and freshly ground black pepper

Put the onion into a non-stick pan, cover and cook gently for about 7 minutes, until the onion is tender and lightly browned, stirring from time to time. Add the potato, cover and cook gently for 5 minutes, until the vegetables are becoming tender, stirring from time to time to prevent sticking. Add the garlic and ginger; cook for a few seconds, stirring, to cook them lightly, then add the chick peas (garbanzo beans), tomatoes and stock or water. Bring to the boil, then cover, reduce the heat and leave to boil gently for 15–20 minutes, until all the vegetables are tender. Season with salt and freshly ground black pepper.

french onion soup (#ulink_59ef3599-a1c1-518e-9675-037b81143460)

In this soup, the onions are first browned slowly in very little oil, before the stock is added. This long browning process at the beginning is important because it gives this soup its flavour and colour.

serves 4

1tsp olive oil

450g/1lb onions, finely sliced

1tbsp brown rice flour

850ml/30fl oz/3

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