Skip to main content

Ingredients

  • 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 400 g 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

Method

  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!

We are family! Enjoy some quality time together at the dinner table and switch off all other distractions.

Nutrition Information

per serving per 100g
Energy 2105 kJ 316 kJ
503 Cal 76 Cal
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

Member comments & rating

Log in or sign up to join the discussion.

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)

4