When I was training to be a chef we used to make minestrone. The golden rule, the head chef told me, was there should be so much veg that, once cooked, the wooden spoon should stand up in the centre of the pot. With that in mind, try this summer vegetable soup packed with lots of veg plus flavours such as ginger, lemongrass and oregano. You can add a little dried spaghetti or rice to make another variation, if you want.
PREPARATION TIME 30 MINUTES
COOKING TIME 25-30 MINUTES
2 onions, peeled and chopped
4 celery sticks, chopped
2 medium carrots, peeled and chopped
1 yellow pepper, deseeded and chopped
1 red pepper, deseeded and chopped
1 orange pepper, deseeded and chopped
2 small potatoes, peeled and chopped
10g reduced-salt vegetable stock cube
1 tbsp lemongrass purée
1 tbsp ginger purée
1 tbsp dried oregano
1 small cauliflower, cut into small florets
200g green beans, chopped into 1cm pieces
100g baby spinach leaves
2 small bunches of fresh basil
freshly ground black pepper
1. Place all the vegetables up to and including the potato in a large saucepan along with the stock cube, lemongrass and ginger purées and oregano. Cover with approximately 1 litre of water. Bring to the boil, then simmer for 15-20 minutes until the vegetables are just cooked.
2. Add the cauliflower, green beans, mangetout and baby spinach leaves and cook for a further 5 minutes.
3. Remove the summer vegetable soup from the heat, season, then add the basil when serving.
Cauliflower is very low in calories and contains lots of essential vitamins and minerals.
ENERGY 155kcals PROTEIN 7.7g FAT 1.4g SATURATED FAT 0.2g CARBOHYDRATE 30g
TOTAL SUGARS 18g SALT 0.2g SODIUM 74mg FIBRE 12g
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