Vegetable soup

A good way to use left-over xmas veggies

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Rating: (1)Serves: 10Serve With: BreadCooking Method: BoilReady In: 2 hours Prep Time: 1 hours Cook Time: 1 hours
LOW
Energy Density
0.6kcal/g
LOW
FAT
3g per serve
LOW
SATURATES
0.0g per serve
LOW
SUGARS
8g per serve
MED
SALT
1.8g per serve
Free-from:
Suitable for:FreezingHalalKetogenicKosherLong-lifePescetariansPregnant WomenVegansVegetarians

I originally made this as a way to use up lots of left over xmas vegetables, but now make it from fresh year round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

Ingredients

  • 1tbsp olive oil
  • 4 leeks
  • 3 onions
  • 1 tin tomatoes
  • 5 carrots
  • 3 stalks celery
  • 1 red cabbage
  • 1 head brocoli
  • 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

Notes

Nutritional Facts

  • Serving size: 241g
  • (5% / 7%)   Calories: 133kcal
  • (5%)Total fat: 3g
  • (0%)   Saturated fat: 0.0g
  • (6%)   Unsaturated fat: 2g
  • (0%)   Cholesterol: 0.0mg
  •   Trans Fat: 0.0g
  • (9%)Total carbohydrates: 27g
  • (27%)   Sugars: 8g
  • (28%)   Fibre: 7g
  • (8%)Protein: 4g
  • Salts
  • (36%)   Sodium: 729mg
  • (21%)   Potassium: 728mg
  • Minerals
  • Calcium: 16%
  • Iron: 60%
  • Zinc: 10%
  • Magnesium: 15%
  • Phosphorus: 15%
  • Copper: 0%
  • Manganese: 9%
  • Selenium: 10%
  • Fluoride: 11%
  • Cryptoxanthin: 7mg
  • Lycopene: 56%
  • Lutein: 364mg
  • Vitamins
  • Vitamin A: 450µg
  • Thiamin (B1): 0%
  • Riboflavin (B2): 0%
  • Niacin (B3): 13%
  • Vitamin B5: 20%
  • Vitamin B6: 0%
  • Folate (B9): 15%
  • Vitamin B12: 0%
  • Choline: 5%
  • Vitamin C: 40%
  • Vitamin E: 13%
  • Vitamin K: 68%
  •  
  • Arginine: 0mg
  • Aspartic Acid: 1g
  • Glutamate: 0mg
  • Glycine: 0mg
  • Proline: 0mg
  • Serine: 0mg
  • Tyrosine: 0mg
  • Alanine: 0mg
  • Cystine: 0mg
  • Amino Acids
  • Histidine: 0mg
  • Isoleucine: 0mg
  • Leucine: 0mg
  • Methionine: 0mg
  • Phenylalanine: 0mg
  • Threonine: 0mg
  • Tryptophan: 0mg
  • Valine: 0mg
  • Lysine: 0mg
  • Betaine: 1mg

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