CHUNKY VEGETABLE SOUP

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

Steps:

  1. In a large pot, heat the canola oil and add chopped garlic.
  2. Once heated, add the carrot, celery, capsicum and cauliflower and stir fry until almost cooked through.
  3. Add the can of peeled tomatoes, including juice, then add 1 – 2 litres water (depending on preferred consistency and dilution).
  4. Bring to the boil, before adding frozen corn kernels and five-bean mix.
  5. Once boiled, serve and enjoy.

Notes:

  • 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

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