Hearty Vegetable soup
- Preparation time 15 minutes
- Cooking time 30 minutes
- Serves 4-6
- Freezableyes
Ingredients
- Spray of canola or olive oil
- 1 onion, chopped
- 2 teaspoons minced garlic
- 2 carrots, chopped
- 4 stalks celery, chopped
- 300 g peeled and chopped pumpkin
- 1 large zucchini (courgette), chopped
- 1 litre (4 cups) MAGGI Vegetable Stock
- 400 g can chopped tomatoes
- 1 teaspoon dried oregano
- ½ cup macaroni
- 300 g can butter beans, rinsed and drained
- 2 tablespoons chopped fresh parsley
Method
- Heat the oil in a large pan and cook the onion over medium heat for 3 minutes or until soft.
- Add the garlic and cook for 1 more minute.
- Add the carrot, celery, pumpkin and zucchini and stir into the onion mixture.
- Add the stock, tomatoes and oregano, and bring to the boil.
- Reduce the heat and simmer, partially covered, for 10 minutes.
- Add the pasta and cook a further 10 minutes or until the pasta and vegetables are tender.
- Stir in the butter beans and heat through.
- Just before serving, stir in the parsley.
HINT: This recipe can be adapted with 200g trim lamb fillets (cut into thin strips and quickly stirfried over medium-high heat for 2-3 minutes) added to the soup at the end of cooking. Delicious with damper or crusty rolls.
Nutrition
ANALYSIS per serve (+ bread) | 4 | 6 |
---|---|---|
Energy kJ (Cal) | 1700 (405) | 1130 (270) |
Carbohydrate (g) | 75 | 50 |
Protein (g) | 18 | 11 |
Fat (g) | 4 | 2 |
Vitamin C, Fibre, Iron |
Australian Institute of Sport - From the "Survival for the Fittest" cookbook
05 Nov 2018
HINT: This recipe can be adapted with 200g trim lamb fillets (cut into thin strips and quickly stirfried over medium-high heat for 2-3 minutes) added to the soup at the end of cooking. Delicious with damper or crusty rolls.
yes, Soups and Salads, survival-for-the-fittest
Soups and Salads