Affordable, tasty recipes for breakfast, lunch and snacks – good for the whole family.
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- Vegetarian chickpea salad
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- Crispy chicken strips
- Crunchy lentil salad
- Roasted chickpea dip
- Quick veggie soup
- Easy tomato soup
- Sandwich with spicy tuna
- Salad sandwich
- Spinach and corn bakes
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.
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)
- 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.
- Cover with a lid and simmer for 15-20 minutes or until the sweet potato is cooked.
- 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.
- Stir in the parsley and serve hot. See tips for serving ideas.
- Serve soup with a dollop of plain low-fat yoghurt, more fresh herbs or a few drops of olive oil.
- Season the soup to your preference with spices like paprika, cumin, garam masala or curry powder.
- Left-over chicken or fish can be stirred into soup to make it more filling. Any other tinned or cooked beans can be added.