Good vegetable soup

Name: Good vegetable soup
Prep time: 1 h
Cook time: 1 h
Total time: 2 h
Cuisine: Asian, Indian
Ingredients: 2 tbsp olive or sunflower oil, or 30g/1oz butter; 1 onion, peeled and chopped; 1 garlic clove, peeled and chopped; 1 bouquet garni; and/or 1-2 fresh red chillies, de-seeded and chopped; or 1 tsp or more curry paste or curry powder or spices, e.g. cumin, fennel seeds, cinnamon, etc; 1 potato, or other thickener if needed, peeled and cut into chunks; 500g/18oz vegetables, prepared as appropriate and roughly chopped; 1-1.5 litres/1¾-2¾ pints) vegetable or chicken stock, or vegetable cooking water, or a mixture of water and milk; salt; freshly ground black pepper

4 steps

Prep:1hCook:1h

The ultimate vegetable soup is a meal in itself, packed full with healthy veggies, spices and aromatics. This meal, if served as four portions, provides 110kcal, 3g protein, 13g carbohydrate (of which 5g sugars), 14g fat (of which 0.6g saturates), 4g fibre and 1g salt per portion.

Updated at: Thu, 17 Aug 2023 10:04:58 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories215.3 kcal (11%)

Total Fat8 g (11%)

Carbs30.7 g (12%)

Sugars7.2 g (8%)

Protein5.7 g (11%)

Sodium1012.7 mg (51%)

Fiber7.6 g (27%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

2 Tbspolive oil

de-seeded and chopped

1 tspcurry paste

or curry powder or spices, cumin, fennel seeds, cinnamon

1potato

or other thickener if needed, peeled and cut into chunks

500gvegetables

prepared as appropriate and roughly chopped

1 litresvegetable stock

or chicken, or vegetable cooking water, or a mixture of water and milk

salt

freshly ground black pepper

Instructions

Step 1

Heat the oil or butter gently in a large saucepan, then add the base ingredients, the aromatics and the main ingredients. Stir around to coat everything in the fat, then sweat very gently for 10-15 minutes.

Step 2

Add 1litre/1¾pints of stock or other liquid, saving the rest for thinning down (if necessary), and season with salt and freshly ground black pepper. Bring up to the boil, then simmer gently for about 20 minutes until all the vegetables are tender.

Step 3

Liquidise in several batches, and return to the pan. Thin down with the reserved stock, water or milk as required, and check the seasoning

Step 4

Reheat when needed.

View on bbc.co.uk

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