Flu season has just passed, but many of us are still suffering from the last symptoms. This chunky vegetable soup with a tomato base will help to replenish the fluids and many much needed vitamins and minerals in the body.
Ingredients (Serves 4 – 6):
- 2 x large carrots
- 2 x stalks celery
- 2 x medium capsicums
- 3 x florets cauliflower
- ½ x cup frozen corn kernels
- 2 x cloves garlic, finely chopped
- 1 x large can whole peeled tomatoes, no added salt
- 1 x can five-bean mix, no added salt
- 1 x litre water
- 1 x teaspoon canola oil
- In a large pot, heat the canola oil and add chopped garlic.
- Once heated, add the carrot, celery, capsicum and cauliflower and stir fry until almost cooked through.
- Add the can of peeled tomatoes, including juice, then add 1 – 2 litres water (depending on preferred consistency and dilution).
- Bring to the boil, before adding frozen corn kernels and five-bean mix.
- Once boiled, serve and enjoy.
- Using the peeled tomatoes as a soup base is a healthier alternative to stock soup bases. If you prefer a more intense flavour, be sure to choose reduced-salt or low salt stock options.
- Add any seasonal vegetables! This is a great dish for clearing out the fridge or using leftovers.
Nutrient Break Down:
- 1 x serve (approx. 1 x large bowl of soup) makes up 3 to 4 serves of vegetables
- Full of fibre, protein, iron, potassium, magnesium, beta-carotene, B vitamins, and vitamins A, C and K