Winter Vegetable Soup
This recipe uses a colourful mix of seasonal vegetables giving a richly nutritious and satisfying meal. Low GI and full of essential nutrients.
2 red onions – peeled and finely chopped
4 carrots – peeled and finely chopped
2 sticks celery – peeled and finely chopped
1 yellow pepper – core and seeds removed and finely chopped
½ green cabbage – core and outer leaves removed and finely chopped
1 potato or sweet potato – peeled and finely chopped
70 g red lentils
1 x 400g can chopped tomatoes
1 litre vegetable stock
2 tbsp. sunflower oil
Black pepper to taste and optional freshly chopped parsley to garnish
Place the oil in a large pan and gently heat
Add the onion, carrots, celery and yellow pepper and cook over a medium heat for a couple of minutes.
Add the potato, lentils, cabbage, tomatoes and stock.
Bring to the boil and simmer over a gentle heat for about 15 minutes.
Season to taste and serve
The colourful mix of vegetables in this recipe contain a wide range of protective antioxidant vitamins and minerals. These essential nutrients also support a strong healthy immune system.
Tomatoes are rich in lycopene – a potent and protective antioxidant, and other important vitamins and minerals including E, K, calcium, magnesium, manganese, zinc and iron.
Lentils are a rich source of amino acids – the building blocks of protein and needed for repair.
They are easily digested, a good source of fibre and full of essential vitamins and minerals.