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–+ servings

Vegetable Soup

Lunch
Vegetable soup is an easy way to increase your daily intake of vegetables, as well as being a money-saver as you can throw in any mix of leftover vegetables each week.
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Calories430kcal
Carbs35.9g
Protein31.3g
Fats17.6g
For Rest Day
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Performance Benefits

This recipe has a good quantity of fat, protein and fibre which will keep us feeling full for longer, making it an ideal rest day recipe.
Health Benefits

Vegetable soup is rich in nutrients that can be lacking if you are not a regular vegetable eater. This soup is packed with fibre, iron, calcium, vitamin A, vitamin C and potassium!
Expert Tips

Turn this recipe into a light pre-exercise snack by adding in some homemade bread.

Equipment

  • Hand blender
  • Large pan

Ingredients

  • 3 Onion (chopped)
  • 4 cloves Garlic (chopped)
  • 2 tsp Butter (or coconut oil)
  • 2 Leeks (thinly chopped)
  • 1 Courgette (chopped)
  • 1 Carrot (peeled and chopped)
  • 1 Head of broccoli (chopped)
  • ½ Head of cauliflower (chopped)
  • 1 cube Chicken stock
  • 1000 ml Water
  • 2 tbsp Crème Fraiche (or cream)
  • Salt and pepper
2

Instructions

  • In a large pan, melt butter and sweat the onions and garlic for 10 minutes.
  • Add leeks and sweat for a further 5 minutes before adding the remaining vegetables.
  • Cover the vegetables with stock, adding a little extra water if necessary.
  • Bring to the boil and simmer for 15 minutes or until vegetables become tender.
  • Blend the vegetable to a smooth consistency using a hand blender. (If you are using a large food blender, allow to cool before blending. You should never blend hot liquid in a blender).
  • Add cream or crème Fraiche, and season to taste.

Notes

1 portion of "Vegetable Soup" is equivalent to 1380g.

Nutrition

Serving: 1servingCalories: 430kcalCarbohydrates: 35.9gProtein: 31.3gFat: 17.6gSaturated Fat: 7.7gPolyunsaturated Fat: 3.5gMonounsaturated Fat: 3.8gTrans Fat: 0.32gCholesterol: 29.5mgSodium: 1320mgPotassium: 3089mgFiber: 19.2gSugar: 27.8gVitamin A: 1740ugVitamin C: 269mgCalcium: 306mgIron: 8.1mg
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