Ingredients
- olive or canola oil spray
- 1 large brown onion, diced
- 2 sticks celery, diced
- 2 cloves garlic, crushed
- 2 medium potatoes, peeled and diced
- 1/4 head cauliflower, cut into florets
- 400 g no-added-salt corn kernels (reserve liquid)
- 500 mL salt-reduced chicken stock
- pepper
- 250 g raw or cooked crab meat
- chives, chopped, to serve
Method
- Heat a large pot and spray with oil; add onion and celery.
- Cook for 2-3 minutes over medium-high heat, stirring often, until vegetables have softened.
- Stir in garlic and cook for 1 minute until fragrant. Add potato, cauliflower, corn including the water it is canned in, stock and pepper to taste; stir until well combined.
- Bring to the boil and simmer on medium heat, partially covered, stirring occasionally for 10 - 15 minutes until vegetables are tender. Remove pot from heat.
- Ladle 2 cups of soup into a large heatproof jug and puree with a stick blender. Alternatively, add 2 cups of soup to a food processor bowl. Return puree to soup pot and place on medium heat.
- Stir in crab and simmer, uncovered, until raw crab meat is barely cooked, or cooked crab meat is warmed through.
- Ladle soup into bowls; season with pepper and sprinkle with chives, if desired.
Hint
If no-added-salt corn is not available, drain corn of brine and add to soup with 200 mL of water.
Variation: Substitute a diced leek for onion.
Include 1 small zucchini, diced.
Substitute 250g fresh corn kernels cut from 2-3 cobs of corn and 200mL water for canned corn.
Replace crab with a shredded cooked skinless chicken breast.
Healthy tip!
Try mustard instead of mayonnaise to add extra flavour to your salads and sandwiches.
Start to LiveLighter today
Become a member for free and receive your personalised meal plan.
Nutrition Information
per serving | per 100g | |
---|---|---|
Energy | 906 kJ | 197 kJ |
217 Cal | 47 Cal | |
Protein | 16 g | 3 g |
Fat, total | 4 g | 1 g |
— saturated | 0.4 g | 0.1 g |
Carbohydrate | 25 g | 6 g |
— sugars | 7 g | 1 g |
Sodium | 655 mg | 143 mg |
Fibre | 7 g | 2 g |
Member comments & rating
Log in or sign up to join the discussion.
Comments (2)
-
As above
Anonymous
Posted on: 16 Sep 16 -
This is delicious, very filling and very easy to cook for lunch.
Anonymous
Posted on: 15 Sep 16