Looking for a meal starter that will fill you up but won't stack on the kilos? Try a nourishing soup. With a few cooler days starting to come our way, soup is a great way to boost your vegetable intake. A tasty homemade vegetable soup can be low in calories and fat and rich in vitamins, minerals and fibre and can be eaten at any time. If you add a protein such as meat, chicken, lentils or dried beans then the soup can become a meal together with a wholegrain bread roll. It's easy to make a big batch of soup and place in containers in the freezer for later. It's an easy lunch on the go.
Try the following herbs and spices to add some extra zing
3 sticks celery
3 medium potatoes
3 leaves spinach
2 cups cabbage, shredded
½ cup green beans
3 beef stock cubes and 2 litres water or 2 litres home made beef stock
8 tablespoons tomato paste
310g can cannellini beans, drained
310g can kidney beans, drained
- Peel and chop onions, carrots, celery and potatoes. Dice zucchini, wash and slice spinach.
- Heat a large saucepan, add 1 tsp oil and fry onions until transparent.
- Add other vegetables (except tinned beans), tomato juice, pepper and stock.
- Bring to the boil, reduce heat, cover and simmer 2 hours or until soup is thick. During last 10 minutes, add rinsed cannellini and kidney beans.
1 leek, sliced (white part only)
2 potatoes, cut into cubes
2 chicken breast fillets, cut into thin strips
420g can creamed corn
3 cups chicken stock
Sprinkle of fresh/dried chives
Cracked black pepper
- Spray a large saucepan with oil, add leek and cook, stirring until soft.
- Add potato, chicken, corn and stock. Stir to combine, bring to boil, reduce heat and simmer for approx 20 minutes until potato is soft.
- Garnish with chives and season with cracked black pepper before serving.