Vegetable soup
A good way to use left-over xmas veggies
LOW
Energy Density
0.5kcal/g
0.5kcal/g
LOW
Fat
3ز / serving
3ز / serving
LOW
Saturates
0.4ز / serving
0.4ز / serving
LOW
Sugars
16ز / serving
16ز / serving
LOW
Salt
1.4ز / serving
1.4ز / serving
HIGH
Fibre
11ز / serving
11ز / serving
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I originally made this as a way to use up lots of left over xmas vegetables, but now make it from fresh year round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
- chop the leeks and onions and microwave for 6 دقائق, stirring after 3 mins
- Fry in a medium pan until softened and a little caramelised
- Blitz in a blender with the tin of tomatoes, then tip into a large pan
- chop the carrots and celery and then gently sweat in the medium pan
- Then blitz in the blender and add to the large pan with the onions
- 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.
- Blitz in the blender and add to the large pan
- Peel and chop the butternut squash and potatoes and then boil with the brocoli
- Mash the potato and blitz the squash and brocoli and all to the large pan
- Boil the peas and sweetcorn, then blitz and add to the large pan
- crush teh garlic and add it and the salt, pepper, and herbs, so the large pan
- Cook together until simmering then serve hot
الملاحظات
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: 662.9ز
- (14% / 17%) Calories: 343kcal
- (5%)Total fat: 3ز
- (2%) Saturated fat: 0.4ز
- (5%) Unsaturated fat: 1.8ز
- Mono: 1.1ز
- Poly: 0.7ز
- (0%) Cholesterol: 0mg
- Trans Fat: 0ز
- (25%)Total carbohydrates: 76ز
- Starch: 0ز
- (53%) Sugars: 16ز
- Sucrose: 1.3ز
- Glucose: 3.1ز
- Maltose: 0ز
- Lactose: 0ز
- Fructose: 3ز
- Galactose: 0.1ز
- (44%) Fibre: 11ز
- (19%)Protein: 9.7ز
- Salts
- (27%) Sodium: 548mg
- (55%) Potassium: 1.9ز
- Minerals
- Calcium: 24%
- Iron: 60%
- Zinc: 16%
- Magnesium: 42%
- Phosphorus: 38%
- Copper: 56%
- Manganese: 12%
- Selenium: 35%
- Fluoride: 1%
- Cryptoxanthin: 4ز
- Lycopene: 11%
- Lutein: 3.4ز
- 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: 0.2ز
- Aspartic Acid: 0.4ز
- Glutamate: 0.7ز
- Glycine: 0.2ز
- Proline: 0.2ز
- Serine: 0.2ز
- Tyrosine: 0.1ز
- Alanine: 0.2ز
- Cystine: 54mg
- Amino Acids
- Histidine: 81mg
- Isoleucine: 0.2ز
- Leucine: 0.3ز
- Methionine: 55mg
- Phenylalanine: 0.2ز
- Threonine: 0.2ز
- Tryptophan: 45mg
- Valine: 0.2ز
- Lysine: 0.2ز
- Betaine: 0mg
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