Market-Fresh Vegetable Soup

Name: Market-Fresh Vegetable Soup
Cuisine: World Cuisine
Ingredients: “2 tablespoons (40 ml) extra virgin coconut oil or 1 tablespoon (20 ml) ghee; 1 leek, white part only, chopped; 1 onion, diced; 3 cloves garlic, crushed; 3 stalks celery, diced; 1 inch (2.5 cm) piece of ginger, peeled and grated; 2/3 cup (5 1/2 oz/160 g) sugar-free tomato paste; 14 oz (400 g) can chopped tomatoes; 5 1/2 oz (150 g) green beans, topped, tailed and cut into 1 1/4–1 1/2 inch (3–4 cm) lengths; 1/2 cauliflower, roughly chopped; 2 zucchini, diced; 1 red pepper, seeded and diced; 1 green pepper, seeded and diced; 1 bunch (1 lb/450 g) kale, chopped; 1 cup (1 1/2 oz/45 g) spinach leaves, chopped; 4 cups (35 fl oz/1 L) vegetable stock or filtered water, plus extra water as needed; 1 handful of mixed herbs (e.g. flat-leaf [Italian] parsley, basil), chopped; freshly cracked black pepper, to taste; nutritional yeast flakes (optional), to serve; watercress leaves, to serve”

5 steps

Updated at: Thu, 17 Aug 2023 10:36:55 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories159.7 kcal (8%)

Total Fat6.7 g (10%)

Carbs22.8 g (9%)

Sugars12.2 g (14%)

Protein6.7 g (13%)

Sodium641.1 mg (32%)

Fiber7 g (25%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

Melt the oil or ghee in a large saucepan over medium heat. Add the leek, onion, garlic, celery and ginger and cook, stirring regularly, for 5 minutes or until lightly browned.

Step 2

Stir in the tomato paste and chopped tomatoes, then cook for another 1–2 minutes. Add the beans, cauliflower, zucchini, peppers, kale and spinach, then cook, stirring frequently, for another 1–2 minutes.

Step 3

Add the stock or water and, if necessary, extra filtered water to cover the vegetables. Bring to a boil, then reduce the heat to low and simmer for 10–15 minutes or until the vegetables are tender. Add the herbs and stir to combine.

Step 4

Remove from the heat and allow to cool slightly, then purée in a food processor or blender to your desired consistency.

Step 5

Serve hot, sprinkled with black pepper, yeast flakes, if using, and watercress.