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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.