• spray olive or canola oil spray
  • 1/2 onion, chopped
  • 1 clove garlic, finely chopped
  • 1 stalk celery, finely chopped
  • 1 potato, diced
  • 1 cup cauliflower, cut into florets
  • 1 x 400g can no-added-salt corn kernels
  • 1 tsp reduced-salt vegetable stock
  • 200 g marinara mix or seafood of your choice
  • 1/4 cup reduced-fat milk
  • pepper, to taste
  • 4 slices wholemeal or multigrain bread


  1. Heat a large pot and spray with oil; add onion and celery.
  2. Cook for 2-3 minutes over medium-high heat, stirring often, until vegetables have softened.
  3. Stir in garlic and cook for 1 minute until fragrant. Add potato, cauliflower, corn including the water it is canned in, stock and 1/2 cup water per person. Add pepper to taste; stir until well combined.
  4. 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.
  5. Ladle 1 cup of soup into a large heatproof jug and puree with a stick blender, potato masher or in a food processor. Return puree to soup pot with the milk and place on medium heat. Add extra water if you want a thinner soup.
  6. Stir in marinara mix and simmer, uncovered, until the seafood is just cooked through.
  7. Serve soup with black pepper and bread.

Variation: *To make this in the slow cooker, add the seafood just before serving. It will only need a few minutes. *If making this to freeze for later, leave the seafood out, and add at the last minute during reheating.
Comment: *Choose gluten-free bread to make this recipe gluten free

Healthy tip!

Chilli, lemon and herbs add flavour - great alternatives to butter and salt!

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Nutrition Information

per serving per 100g
Energy 2105 kJ 316 kJ
Protein 38 g 6 g
Fat, total 9 g 1 g
— saturated 2 g 0.2 g
Carbohydrate 60 g 9 g
— sugars 12 g 2 g
Sodium 911 mg 137 mg
Fibre 12 g 2 g

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Comments (1)

  • Avatar

    This is really easy to make and tasty. I made my own bread to serve with it.
    April Foord
    Posted on: 20 Apr 18

Rating (3 ratings)