Jeffrey Salazar
Celery soup is a delicious, healthy, and budget-friendly meal that can be made in under 35 minutes. It is a low-calorie, high-nutrient option that can be adapted for vegan diets and is suitable for the 5:2 diet. The soup can be made with a variety of ingredients, including potatoes, milk, and broth, and can be served with crusty bread or cheese garlic bread. Celery is also known for its health benefits, including fighting inflammation, lowering cholesterol, and reducing blood pressure.
| Characteristics | Values |
|---|---|
| Calories | Low |
| Time | 35 minutes |
| Cost | Affordable |
| Vegan adaptable | Yes |
| Ingredients | Celery, onion, garlic, potatoes, vegetable stock, milk, olive oil, lemon juice, Greek yogurt, cayenne, salt, pepper, dill, parsley, nigella seeds, hemp seeds |
| Diet | 5:2 |
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What You'll Learn
Celery soup ingredients
Celery soup is a great option for those looking for a healthy, low-calorie meal. It is also highly adaptable to different dietary restrictions and preferences.
To make a basic celery soup, you will need:
- Celery
- Water
- Salt
From there, you can add other vegetables to create a filling and nutritious soup. Common additions include:
- Onion
- Garlic
- Potatoes
- Ginger
- Parsley
- Dill
Some recipes also include dairy products such as:
- Butter
- Milk
- Sour cream
- Greek yogurt
- Creme fraiche
If you are looking for a vegan option, you can replace the dairy with plant-based alternatives or use cashews cooked right into the soup.
To add some extra flavour to your celery soup, consider including:
- Cayenne
- Curry powder
- Lemon juice
- Olive oil
- Nigella seeds
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How to make celery soup
Celery soup is a delicious, healthy, and budget-friendly meal that can be made in a variety of ways. Here is a step-by-step guide on how to make a basic celery soup, with suggestions for adaptations and toppings.
Ingredients:
- Celery
- Onion
- Garlic
- Ginger (optional)
- Potato (or alternative thickening agent)
- Water
- Stock/broth
- Milk (dairy or non-dairy alternative)
- Salt and pepper
- Olive oil
- Lemon juice
- Fresh herbs (optional)
Method:
- Heat oil in a large saucepan over medium heat.
- Add onion and sauté for a few minutes until softened and translucent.
- Add garlic and ginger (if using) and stir-fry for another minute or so.
- Add the celery, potatoes, and a dash of cayenne (if you like a kick). Pour in enough water to cover the vegetables and add a big pinch of salt.
- Bring to a boil, then reduce the heat and simmer for 15-20 minutes, or until the potatoes are soft and starting to fall apart.
- Use a stick blender or food processor to purée the soup.
- Pour in milk and blitz again. Season with salt and pepper to taste.
- Serve with crusty bread or toast, and a drizzle of olive oil and lemon juice.
Adaptations and Toppings:
- To make the soup vegan, replace the milk with a plant-based alternative, such as oat milk, and use cashews instead of dairy.
- For extra flavour, add some cooked rice, pearl barley, or cannellini beans to the soup.
- Top with crispy celery leaves, nigella seeds, hemp seeds, croutons, or grated vegan parmesan.
- Serve with a dollop of Greek yoghurt or a teaspoon of crème fraîche to balance out the spice if you've added cayenne.
Enjoy your healthy and delicious celery soup!
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Calorie content of celery soup
Celery soup is often touted as a low-calorie option for those looking to lose weight or maintain a healthy diet. The calorie content of celery soup can vary depending on the ingredients used and the serving size. Here is a detailed breakdown of the calorie content of celery soup:
Basic Celery Soup:
A basic celery soup recipe, including celery, water, and minimal spices, has a very low-calorie count. One blog post estimates a bowl of this soup to be around 35 calories. This makes it an excellent option for those on a calorie-restricted diet, such as the 5:2 diet, where women consume under 500 calories and men consume under 600 calories for two days a week.
Creamy Celery Soup:
Adding dairy or other ingredients to celery soup will increase the calorie count. For example, a creamy celery soup recipe that includes potatoes, broth, water, and Greek yogurt has a calorie count of approximately 104 calories per serving. This recipe also includes other nutrients like carbohydrates, protein, and healthy fats, making it a nutritious option.
Celery Soup with Bread:
Serving celery soup with crusty bread or garlic-cheese bread will also increase the calorie count of the meal. Bread is a source of carbohydrates and, depending on the type and serving size, can add a significant amount of calories to the meal.
Calorie-Reduction Tips:
To keep the calorie content of celery soup low, some people substitute potatoes with lower-calorie alternatives like celeriac (also known as celery root) or rice. Others may choose to use plant-based milk instead of dairy milk or omit dairy altogether and use cashews to achieve a creamy texture.
In summary, the calorie content of celery soup can range from as low as 35 calories per bowl to over 100 calories, depending on the ingredients used and the serving size. It is a versatile dish that can be adapted to suit various dietary preferences and calorie requirements.
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Serving suggestions for celery soup
Celery soup is a versatile dish that can be served in a variety of ways. Here are some serving suggestions to elevate your celery soup:
Crusty Bread
The most popular accompaniment to celery soup is a side of crusty bread. The warmth and texture of the bread create a comforting and satisfying meal. For a vegan option, enjoy the soup with crusty bread on the side. Alternatively, you can add a dollop of garlic-cheese spread on the bread before baking it in the oven.
Dairy Products
For a creamy texture and tangy flavour, consider adding a dollop of sour cream, Greek yoghurt, or even milk to your soup. These dairy products not only enhance the taste but also provide a delightful contrast to the soup's warmth. If you're feeling adventurous, try using oat milk or cashew cream for a vegan option.
Herbs and Spices
Fresh herbs are a must when serving celery soup. Parsley, dill, and nigella seeds (also known as black cumin or black caraway seeds) can elevate the flavour profile of your soup. For an extra punch of heat, add a dash of cayenne pepper, but be cautious if you're sensitive to spicy food. A squeeze of fresh lemon juice and a drizzle of olive oil can also brighten up the flavours.
Crispy Celery Leaves
As a beautiful garnish, fry some celery leaves in olive oil until crisp. Not only do they add a unique texture to your soup, but they also showcase a creative use of the entire celery plant.
Vegan Options
Celery soup is highly adaptable to vegan diets. Simply skip the dairy and consider using cashews cooked directly in the soup. You can also explore vegan sour cream or vegan parmesan grated over the top. For a grain-free option, try millet croutons.
Combination with Other Vegetables
For a heartier meal, celery soup can be combined with other vegetables to create a chunky vegetable soup. Carrots, onions, and potatoes are excellent choices to add both flavour and nutrition to your dish. Ginger, garlic, and thyme can also be incorporated to create a warming and peppery flavour profile.
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Health benefits of celery soup
Celery soup is a tasty and healthy meal option. It is low in calories and high in water and fibre content, making it a great addition to a weight loss plan. The fibre in celery also helps support digestive function and can help fill you up, reducing your desire for more calories.
The vegetable is also packed with antioxidants, which help fight inflammation and cellular damage. Celery contains flavonoids, vitamin C, lunularin, and bergapten, which are all types of antioxidants that help cancel out free radicals in the body. These free radicals can cause harm to cells and lead to cancer and other diseases.
Celery is also a good source of potassium, vitamins, calcium, folate, and vitamin K. These nutrients are important for heart health, the formation of red blood cells, and effective blood clotting. Celery is also rich in a plant compound called phthalide, which helps relax artery walls, improving blood flow and lowering blood pressure.
In addition to its direct health benefits, celery is a very versatile ingredient. It can be added to soups, smoothies, salads, and stir-fries. It can also be enjoyed raw as a snack or with dips. When cooked, celery has a mild flavour and adds a nice texture to dishes.
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Frequently asked questions
The celery soup diet is a 5:2 diet where you restrict your calories to under 600 for a man and 500 for a woman for 2 days a week, but the rest of the time eat what you want. Celery soup is a good option for a fast day lunch because it is low in calories but high in nutrients.
To make celery soup, heat oil in a large saucepan over medium heat. Add in the onion and saute for 3 minutes, then stir in the garlic for 30 seconds. Next, add in the celery, potatoes, broth, water, a dash of cayenne and salt and pepper to taste. Bring to a boil and then reduce the heat to a simmer. Cook until the potatoes are tender but not mushy. Use a stick blender to puree the soup, then pour in the milk and blitz again.
You can make vegan celery soup by skipping the dairy and making the soup with cashews, or with vegan parmesan grated on top.
Celery soup can be served with crusty bread, cheese garlic bread, croutons, or millet croutons if going grain-free.
