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Vegetable Soup….the perfect post work out low fat feed

Ok so this is a really easy vegetable soup. I normally make quite a large batch so I like to mix it up a bit to keep it interesting.

Once you make the soup you can do a few different things. The first thing I did was to add broccoli and cooked brown rice right at the end. The second day I pan fried some kale and broccoli, served with some carrot and potato mash. Both were equally as tasty!

 

vegetable soup_HR

You will need;

  • 1 Onion – finely sliced
  • 3 Cloves of Garlic – finely diced
  • 1 teaspoon of freshly diced ginger
  • 1 Sweet Potato – Diced
  • Half a Butter Nut Squash – Diced
  • 1/4 Chinese cabbage – diced into 1 inch ish bits
  • 5 carrots – diced
  • 2 sweet corn cobs – Just cut off the corn and discard the cobs.
  • 1 large portabello mushroom – diced
  • 2 courgettes – diced
  • 1 tin of chick peas
  • 1 head of broccoli
  • brown rice
  • extra virgin olive oil
  • Maldon Salt
  • Pepper
  • Stock – I used a stock powder from Massel for this one as I was feeling a little bit broke and lazy 🙂 Although for a powdered stock it’s actually really nice. If you have the budget then go for one of those pouches of fresh stock or make your own.

1. ok so get a nice large pan. Pop on a medium heat. Once the pan is hot add a good lug of olive oil. Add the onion, the sweet potato, the carrot, the garlic and the ginger. Add a pinch of salt and pepper. Cook off for a few mins then add the squash. Keep moving this around and cook for about 10 mins. It should all start to soften and you should find some of the potato should be sticking a bit to the bottom of the pan. Once you’re at this stage add 1.5lt of the stock. Let this come to the boil and turn down to a simmer

2. While it’s cooking get a frying pan on a high heat and add a dash of olive oil. Now add the courgettes, add a pinch of salt and pepper and fry off for 2-3 mins each side. Once done add this to the soup pan. Put the trying pan back on the heat and add the mushrooms. Again add a pinch of salt and pepper and a dash of olive oil. Fry this off for a few mins then add to the pan. Now repeat this with the cabbage and again add to the pan. By doing this with three ingredients it allows us to bring out these flavours and means we can season these ingredients correctly which will in turn then add flavour and seasoning to the soup.

3. Now add the sweetcorn kernels to the soup and the drained chickpeas. Give it a stir and let it simmer for at least 30 mins. I like to turn it right down, pop the lid on and let it slowly cook for about 45min -1 hour. Some might say that the vege will overcook but I think it all helps with the flavour. We are going to cook the broccoli right at the end to add to the soup so you have a nice crunch and difference in texture.

4. Now pop on some brown rice to cook. This should take about 30 mins. The easy way to do it is to use 1 cup of rice to 2 cups of water and a pinch of salt. Bring to the boil, turn down to simmer and once the water has all gone the rice is cooked!

5. So once we’re at this stage in another pan, bring some water to the boil, add some salt and pop in the chopped broccoli. Give it 3 mins then drain.

Serve the soup in a bowl with a spoon of the brown rice and the broccoli.

If you want to try it with the kale and broccoli then just heat up a frying pan. Add a dash of olive oil then add the kale and broccoli, season and cook for about 2-3 mins on a high heat. Add a knob of butter right at the end if you like.

Great for a post workout feed if you’re a vegetarian or vegan. You’ll get a good dose of protein and good carbs. Plus it’s really low fat.

Enjoy!

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