Healthy Creamy Vegetable Soup Recipe
Ingredients
- 250 g pumpkin, peeled and cut into chunks
- 1/2 head cauliflower, cut into florets
- 1 zucchini, chopped
- 1 large onion, diced
- 2 large potatoes, peeled and diced
- 6 cups salt-reduced chicken stock
- 1/2 cup low-fat evaporated milk
Method
- Combine pumpkin, cauliflower, zucchini, onion, potato and stock in a large pot.
- Cover and cook over gentle heat for 15 minutes or until vegetables are tender.
- Remove from heat and puree in a blender until smooth.
- Stir through milk.
Hint
If you do not have a blender, push soup through a sieve.
Recipe from Healthy Food Fast © State of Western Australia, 2012. Reproduced with permission.
Variation:
This soup can be made using 1 ½ kg of any chopped vegetables. Try sweet corn and sweet potato and 5 minutes before the end of cooking throw in a few outside lettuce leaves and a handful of parsley or mint, then puree.
Serving Suggestion:
Serve with crusty bread.
Healthy tip!
Try mustard instead of mayonnaise to add extra flavour to your salads and sandwiches.
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 491 kJ | 108 kJ |
| 117 Cal | 26 Cal | |
| Protein | 6.4 g | 1.4 g |
| Fat, total | 1.8 g | 0.4 g |
| — saturated | 0.6 g | 0.1 g |
| Carbohydrate | 17.2 g | 3.8 g |
| — sugars | 7 g | 1.5 g |
| Sodium | 681 mg | 150 mg |
| Fibre | 3.8 g | 0.8 g |
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