CFTH 2

Affordable, tasty recipes for breakfast, lunch and snacks – good for the whole family.

Quick veggie soup

Serves 6 (1,5 litres)

Ready in 1 hour

Make a big batch of this soup and freeze in lunch-sized portions for work. It is also perfect as a light supper – keep any left-overs for lunch.

Ingredients

1 tbsp (15 ml) sunflower or olive oil

1 onion, finely chopped

2 celery stalks, chopped

2 baby marrows, chopped

1 medium sweet potato with the skin, grated

4 cups (1 litre) water

1 x 410 g tin butter beans, drained and rinsed

½ tsp (2,5 ml) salt

1 tsp (5 ml) dried thyme

100 g broccoli, cut in florets

2 spinach leaves, shredded

1 tsp (5 ml) prepared mild mustard

lemon juice and black pepper to taste

2 tbsp (30 ml) chopped fresh parsley (optional)

Method

  1. Heat oil in a large pot over a medium heat. Fry onion until soft and add celery and baby marrows. Fry for a few more minutes and add sweet potato, water, beans, salt and thyme.
  2. Cover with a lid and simmer for 15-20 minutes or until the sweet potato is cooked.
  3. Add broccoli, spinach and mustard and season with lemon juice and pepper. Simmer for another 10 minutes or until the broccoli is just cooked. Blend until smooth or mash with a potato masher for a chunkier soup. Season with lemon juice and pepper.
  4. Stir in the parsley and serve hot. See tips for serving ideas.

Tips

  1. Serve soup with a dollop of plain low-fat yoghurt, more fresh herbs or a few drops of olive oil.
  2. Season the soup to your preference with spices like paprika, cumin, garam masala or curry powder.
  3. Left-over chicken or fish can be stirred into soup to make it more filling. Any other tinned or cooked beans can be added.
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