Super greens soup

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Super greens soup

Serve up three of your 5 A DAY in a bowl!

15 minutes

Serves 4

Charlie Farrant

Recipe by: Charlie Farrant | Student Dietitian and Running Blogger

Eating a rainbow of fruit and vegetables every day helps protect against cancer – and this delicious soup recipe contains 3 of your 5 A DAY portions in one bowl.

Charlie Farrant

Recipe by: Charlie Farrant | Student Dietitian and Running Blogger

Eating a rainbow of fruit and vegetables every day helps protect against cancer – and this delicious soup recipe contains 3 of your 5 A DAY portions in one bowl.

Ingredients

  • 1 teaspoon olive oil
  • 2 leeks, finely sliced
  • 1 medium potato, peeled and finely chopped
  • 2 cloves garlic, finely diced
  • 1 large head broccoli, about 300g, roughly chopped
  • 250g frozen peas
  • 500ml reduced-salt vegetable stock
  • 100g spinach
  • Large handful of fresh coriander, roughly chopped
  • Freshly ground black pepper

CALORIES: 175

FAT: 0.5g

5 A DAY: 3

SALT: 0.3g

SUGAR: 7.5g

Method

  1. Heat the oil in a large pan over a medium heat. Cook the leek and potato for 10 minutes or until soft, adding a teaspoon of water if needed. Add the garlic and cook for a further minute.
  2. Meanwhile, simmer the broccoli in a large pan of boiling water for 3 minutes, adding the peas for the final minute. Drain (saving 600ml of the cooking water) and plunge the vegetables into cold water to retain their colour.
  3. Add the stock and vegetable water to the leek and potato and bring to the boil. Stir in the broccoli and peas, along with the spinach, and cook for 2 minutes.
  4. Remove from the heat. Transfer the mixture to a blender, adding the coriander, and blend until smooth (you may need to do this in batches).
  5. Return to a clean pan to reheat if necessary. Season with pepper and serve.

Top tip: plunging green vegetables into ice cold water after cooking helps them retain their vibrant colour.


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