Vegetable soup

A good way to use left-over xmas veggies

Rating: (1)Serves: 10Serve With: BreadCooking Method: BoilReady In: 2 hours Prep Time: 1 hours Cook Time: 1 hours
LOW
Energy Density
0.5kcal/g
LOW
Fat
3g / serving
LOW
Saturates
0.4g / serving
LOW
Sugars
16g / serving
LOW
Salt
1.4g / serving
HIGH
Fibre
11g / serving
Free-from:
Suitable for:FreezerHalalKetogenicKosherLong-lifePescetarianPregnancyVeganVegetarian

I originally made this as a way to use up lots of left over xmas vegetables, but now make it from fresh year round

Preparation

  1. chop the leeks and onions and microwave for 6 मिनट, stirring after 3 mins
  2. Fry in a medium pan until softened and a little caramelised
  3. Blitz in a blender with the tin of tomatoes, then tip into a large pan
  4. chop the carrots and celery and then gently sweat in the medium pan
  5. Then blitz in the blender and add to the large pan with the onions
  6. Quarter the red cabbage and cut out the stem, then chop into 1cm wide sliced and steam for around 45minutes in a large pan with a lid. I use red wine, but you could use fruit juice or just water.
  7. Blitz in the blender and add to the large pan
  8. Peel and chop the butternut squash and potatoes and then boil with the brocoli
  9. Mash the potato and blitz the squash and brocoli and all to the large pan
  10. Boil the peas and sweetcorn, then blitz and add to the large pan
  11. crush teh garlic and add it and the salt, pepper, and herbs, so the large pan
  12. Cook together until simmering then serve hot

Notes

    Ingredients

    • 1tbsp olive oil
    • 4 leeks
    • 3 onions
    • 1 tin tomatoes
    • 5 carrots
    • 3 stalks celery
    • 1 red cabbage
    • 1 head broccoli
    • 2 large potatoes
    • 100g peas
    • 100g sweetcorn
    • 1 butternut squash
    • 5 cloves garlic
    • 2tsp salt
    • 2tsp gound black pepper
    • 1tbsp dried oregano
    • 1tbsp dried thyme
    • 1tbsp dried marjoram
    • 1tsp dried mint

    Equipment

    • Microwave
    • Medium pan
    • Large pan
    • Chopping board
    • Knife

    Nutritional Facts

    • Serving size: 662.9g
    • (14% / 17%)   Calories: 343kcal
    • (5%)Total fat: 3g
    • (2%)   Saturated fat: 0.4g
    • (5%)   Unsaturated fat: 1.8g
    •     Mono: 1.1g
    •     Poly: 0.7g
    • (0%)   Cholesterol: 0mg
    •   Trans Fat: 0g
    • (25%)Total carbohydrates: 76g
    •   Starch: 0g
    • (53%)   Sugars: 16g
    •     Sucrose: 1.3g
    •     Glucose: 3.1g
    •     Maltose: 0g
    •     Lactose: 0g
    •     Fructose: 3g
    •     Galactose: 0.1g
    • (44%)   Fibre: 11g
    • (19%)Protein: 9.7g
    • Salts
    • (27%)   Sodium: 548mg
    • (55%)   Potassium: 1.9g
    • Minerals
    • Calcium: 24%
    • Iron: 60%
    • Zinc: 16%
    • Magnesium: 42%
    • Phosphorus: 38%
    • Copper: 56%
    • Manganese: 12%
    • Selenium: 35%
    • Fluoride: 1%
    • Cryptoxanthin: 4g
    • Lycopene: 11%
    • Lutein: 3.4g
    • Vitamins
    • Vitamin A: 1.3mg
    • Thiamin (B1): 33%
    • Riboflavin (B2): 17%
    • Niacin (B3): 38%
    • Vitamin B5: 18%
    • Vitamin B6: 77%
    • Folate (B9): 45%
    • Vitamin B12: 0%
    • Choline: 8%
    • Vitamin C: 258%
    • Vitamin D: 0%
    • Vitamin E: 27%
    • Vitamin K: 143%
    •  
    • Arginine: 0.2g
    • Aspartic Acid: 0.4g
    • Glutamate: 0.7g
    • Glycine: 0.2g
    • Proline: 0.2g
    • Serine: 0.2g
    • Tyrosine: 0.1g
    • Alanine: 0.2g
    • Cystine: 54mg
    • Amino Acids
    • Histidine: 81mg
    • Isoleucine: 0.2g
    • Leucine: 0.3g
    • Methionine: 55mg
    • Phenylalanine: 0.2g
    • Threonine: 0.2g
    • Tryptophan: 45mg
    • Valine: 0.2g
    • Lysine: 0.2g
    • Betaine: 0mg

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