Hearty vegetable soup

Hearty vegetable soup

* NUT FREE    * DAIRY FREE

Ingredients Serves 10 Serves 15 Serves 25
Olive oil 20mL 30mL 50mL
Onions, finely chopped 1 medium 1 ½ medium 2 ½ medium
Butternut pumpkin, peeled and diced 650g  1kg 1.65kg
Carrots, diced 2 large 3 large 5 large
Potatoes, diced 2 large  3 large 5 large
Leek, washed and thinly sliced 1 1 ½  2 ½
Vegetable stock (reduced salt) 750mL 1 litre 1.75 litres
Water 750mL  1 litre 1.75 litres
Brown lentils, canned, drained and rinsed 1 x 400g can 2 x 400g cans 3 x 400g cans
Wholegrain/wholemeal bread rolls (to serve) 10 15 25

 

Method

  1. Heat oil in a large saucepan.
  2. Add onion, pumpkin, carrots, potatoes and leek. Cook over a medium to high heat for 3 to 4 minutes.
  3. Pour in stock, water and lentils.
  4. Bring to the boil and then reduce the heat and simmer, covered, for 30 minutes.
  5. Serve the soup with a bread roll or a slice of crusty wholemeal bread.

 

Tips

  • For variation, try adding 200g lean bacon, chopped, in step 2.
  • Any combination of vegetables can be used in this recipe. Look for what’s in season, or use frozen vegetables to keep it economical.
  • Frozen chopped onion and crushed garlic can be used for convenience. Replace 1 medium onion with 125g frozen chopped onion, and 1 clove garlic with 1 heaped teaspoon of crushed garlic.

 

Healthy Choices category: GREEN (Best choice)

 

Recipe reproduced with permission of Hurstbridge Primary School.

The nutritional information provided is based on the exact ingredients and method as shown. Any variation/s to the ingredients or method may alter the nutritional outcome.

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