Mixed Vegetable Soup
This recipe is great when preparing for surgery and following a Very Low Energy Diet (VLED) or Meal Replacement Program. Based on low energy vegetables (or ‘free vegetables’) it can be used as a meal or snack in addition to your meal replacement product to help fill you up.
For those who have been through surgery, add some chicken, beef or legumes to help satisfy you.
2 cloves garlic, crushed
5 cups salt reduced chicken or vegetable stock
1 carrot, peeled and diced
1 onion, diced
½ zucchini, diced
¼ cabbage, chopped
1 cup green beans, chopped
¼ cauliflower, finely diced
2 tablespoons no added salt tomato paste
1 cup no added salt, chopped tinned tomatoes
1 teaspoon dried basil
1 teaspoon dried oregano
Freshly ground black pepper to taste
Heat a saucepan that has been sprayed with oil. Add the carrots, onion and garlic and cook for about 5 minutes. Add all the remaining ingredients except the zucchini and bring to the boil. Cover, reduce the heat to medium and simmer for about 15 minutes or until the beans are tender. Add the zucchini and cook until zucchini is tender. Season with pepper to taste.
Nutrition information (per serve): kilojoules 405, calories 97, protein 4.5g, fat 2.5g, saturated fat 0.5g, carbohydrate 11g, fibre 6.5g.
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