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Diabetes Health

Chunky Vegetable Soup

On a cold winter’s day, nothing sounds better than a hot bowl of vegetable soup. There are many health benefits associated with including vegetable soup into your diet. It promotes good sleep, aids digestion, increases mineral consumption, helps to detox your liver, reduces inflammation and is recommended for weight loss.

Preparation time: 15 minutes

Cooking time: 60 minutes

Makes: 8 servings

Ingredients:

  • 2 onions, chopped
  • 2 carrots, chopped
  • 4 tomatoes, chopped
  • 4 celery sticks, chopped
  • 1 zucchini, chopped
  • 1 tbsp. olive oil
  • 4 garlic cloves, crushed
  • 2 bay leaves
  • 100 g can French beans, chopped
  • 1 litre vegetable stock
  • 25 g parmesan cheese, grated
  • 100 g small pasta like penne/fusilli/macaroni
  • 4 to 5 mint leaves
  • Salt and pepper to taste

To make vegetable stock at home

Heat olive oil in a large pot. Add 3 chopped carrots, 2 chopped onions, 2 to 3 chopped mushrooms, 1 celery stalk and 4 cloves of garlic. Sauté for 10 minutes and add 2 bay leaves, 1 tablespoon crushed black peppercorns, 3 bay leaves and 1 tablespoon raisins. Add enough water to cover all vegetables. When the stock boils, lower heat to very low and simmer for about 45 minutes. Do not stir while the mixture is simmering. Strain the stock through a cloth-lined sieve. Vegetable stock can be prepared in advance and stored in the fridge for a week or you can buy ready vegetable stock from the market.

Method:

  1. Add olive oil in a pot. Once it is warm, add bay leaf, garlic, onion, carrots, French beans and celery.
  2. Sauté the mixture for 20 minutes until soft.
  3. Add some water so that they don’t stick to the pan.
  4. Add garlic, tomatoes and zucchini pieces and cook for 4-5 minutes on medium heat.
  5. Add the vegetable stock and salt and pepper according to taste. Simmer for 20 minutes.
  6. Add parmesan cheese and pasta and simmer for 6-8 minutes until the pasta is cooked.
  7. Sprinkle with mint leaves. Serve hot.

Nutritive value per serving:

  • Energy: 75 Kcal
  • Fat: 31 g
  • Carbohydrates: 07 g
  • Fibre: 39 g
  • Protein: 39 g
  • Sodium: 41 mg
  • Potassium: 25 mg

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