Low Fat, Low Sugar: Essential vegetarian collection

cups vegetable stock or water

salt and freshly ground black pepper

1–2tbsp chopped spring

(green) onion or chives, to serve

Heat the oil in a large saucepan, add in the onions, stir, then fry them slowly for 15–20 minutes until they’re lightly browned and very tender, stirring often, particularly towards the end of cooking time. Stir in the flour, cook for a few seconds, then pour in the stock or water. Bring to the boil, then let it simmer gently, uncovered, for 10 minutes, to cook the flour. Season with salt and freshly ground black pepper. Serve with a sprinkling of spring (green) onions or chives.

creamy curried parsnip soup (#ulink_569732c2-bfe9-575d-8287-09f9c7b93356)

A light curry flavour adds zing to parsnip soup whilst some soya milk gives a creamy texture – a very pleasant combination. Ordinary curry powder is fine for this recipe: use your favourite. I prefer a medium one.

serves 4

1 onion, finely chopped

1 carrot, finely sliced

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

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in dice

1tbsp curry powder

600ml/20fl oz/2

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cups vegetable stock or water

300ml/10fl oz/1

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cups soya milk

salt and freshly ground black pepper

1–2tbsp chopped fresh chives, to serve

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 and parsnip. Stir, then turn down the heat, cover and leave to cook gently for a further 5 minutes, until the vegetables are getting tender, stirring often to prevent sticking. Stir in the curry powder, cook for a few seconds until it smells aromatic and then add the stock or water. Bring to the boil, reduce the heat, cover and leave to boil gently for about 15 minutes, stirring occasionally, until the vegetables are very tender.

Pour the mixture into a food processor or blender with the soya milk, and whiz until smooth. Return to the saucepan and season with salt and freshly ground black pepper. Reheat gently before serving, but don’t let it boil or the soya milk will curdle. Serve each bowlful topped with chopped chives.

mexican black bean soup with tomato salsa (#ulink_0e15b48f-ba81-5c5b-9795-8d5b9ec799cc)

This is a very hearty and filling soup which makes a satisfying meal, especially if you serve it with some wholewheat bread. You can buy the black beans at large supermarkets and health food stores.

serves 4

250g/9oz/1

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cups dried black beans

1 onion, chopped

1 large carrot, diced

1 celery stalk, diced

1 garlic clove, chopped

2 sprigs of parsley

1 bay leaf

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tsp cumin seeds

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tsp ground coriander

1tsp dried oregano

juice of

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a lemon

salt and freshly ground black pepper

for the tomato salsa

4 tomatoes, chopped

4 spring (green) onions, thinly sliced

small bunch of fresh coriander (cilantro), chopped

juice of