Harvest vegetable soup - Change4Life

Name: Harvest vegetable soup - Change4Life
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: European, British
Ingredients: 1 medium-sized onion, finely chopped; 1 leek, trimmed and sliced; 1 carrot, diced; 200g swede or turnip, diced; 1 medium-sized potato, diced; 400ml reduced-salt vegetable or chicken stock; 1 tbsp cornflour; 600ml 1% fat milk; 75g sweetcorn; 1 pinch ground black pepper; 4 wholemeal rolls, to serve

3 steps

Prep:15minCook:30min

Updated at: Thu, 17 Aug 2023 14:04:12 GMT

Nutrition balance score

Great

Glycemic Index

Moderate

Glycemic Load

High

Nutrition per serving

Calories208.5 kcal (10%)

Total Fat2.5 g (4%)

Carbs39.3 g (15%)

Sugars16.3 g (18%)

Protein8.9 g (18%)

Sodium227.3 mg (11%)

Fiber4.4 g (16%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1onion

medium-sized, finely chopped

200gswede

400mlreduced-salt vegetable stock

or chicken

1 Tbspcornflour

600ml1% fat milk

75gsweetcorn

1 pinchground black pepper

4wholemeal rolls

to serve

Instructions

Step 1

Put the onion, leek, carrot, swede or turnip, potato and stock into a large saucepan. Bring to the boil, then reduce the heat and simmer, partially covered, for 25 minutes, until the vegetables are tender. (You could use butternut squash instead of swede or turnip, if you prefer.)

Step 2

Blend the cornflour to a smooth paste with 2 to 3 tablespoons of the milk. Add the remaining milk to the saucepan with the sweetcorn, then stir in the blended cornflour. Heat gently, stirring constantly, until the soup thickens and just begins to boil.

Step 3

Season with black pepper and ladle into bowls. Serve each portion with a wholemeal roll.

View on nhs.uk

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