Your Recipe

Vegetable soup

Ingredient Amount Calories
Carrots, raw 300g 123kcal
Celery 80g 13kcal
Onions 197g 79kcal
Zucchini 250g 53kcal
Cabbage savoy 100g 27kcal
Garlic 3g 4kcal
Olive oil 100g 884kcal
Vegetable broth 1485g 74kcal

Recipe Instructions:

Ingredients
2 tbsp olive oil
1 large onion, finely chopped
1 garlic clove, finely chopped
300g carrots, peeled and finely diced
2 sticks of celery, finely chopped
250g courgettes, finely diced
100g Savoy cabbage, thick ribs removed, finely shredded
1.2 litres vegetable stock
1 unwaxed lemon, zested and juiced
crusty bread, to serve
Method
STEP 1
Heat the oil in a large lidded pan over a medium heat. Tip in the onion and cook, stirring often, for 4-5 mins or until softened. Add the garlic and carrots, and stir them through the onions. Lower the heat and cover the pan. Cook for 10 mins, shaking the pan once or twice to mix the vegetables.

STEP 2
Mix through the celery and continue cooking for a further 5 mins, shaking the pan, then add the courgettes and cook for a few minutes more. Toss in the cabbage along with the stock, lemon zest and juice. Turn up the heat and bring to the boil, then reduce the heat and simmer for 5 mins. Season to taste and serve with crusty bread, if you like.

Nutrition Facts
Portion Size 629 g | ml
Amount Per Portion 314
1315
kcal
kilojoules
% Daily Value *
Total Fat 26g 33%
Saturated Fat 3.7g 18%
Sodium 1178mg 51%
Total Carbohydrate 20g 7%
Dietary Fiber 4.7g 17%
Sugar 8.5g
Protein 4.5g 9%
Vitamin D 0mcg 0%
Calcium 79mg 6%
Iron 1.3mg 7%
Potassium 782mg 17%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 703.325 mcg 78%
Thiamin [B1] 0.207 mg 17%
Riboflavin [B2] 0.181 mg 14%
Niacin [B3] 1.788 mg 11%
Pantothenic acid [B5] 0.818 mg 16%
Vitamin B6 0.349 mg 21%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 63.33 mcg 0%
Vitamin C 39.471 mg 44%
Vitamin D 0 mcg 0%
Vitamin E 4.202 mg 28%
Vitamin K 50.819 mcg 42%
Betaine 0.519 mg 0%
Choline 15.262 mg 3%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 19.6 g 7%
Sugars 8.5 g 17%
Dietary fiber 4.7 g 17%
Carbohydrate 16.1 g 0%
Net carbs 11.1g
Aminoacids
Nutrient Amount DV
Alanine 0.207 g 0%
Arginine 0.229 g 0%
Aspartic acid 0.471 g 0%
Cysteine 0.088 g 0%
Glutamic acid 0.719 g 0%
Glycine 0.129 g 0%
Histidine 0.087 g 0%
Isoleucine 0.157 g 0%
Leucine 0.223 g 0%
Lysine 0.22 g 0%
Methionine 0.047 g 0%
Phenylalanine 0.139 g 0%
Proline 0.202 g 0%
Serine 0.155 g 0%
Threonine 0.217 g 0%
Tryptophan 0.038 g 0%
Tyrosine 0.096 g 0%
Valine 0.168 g 0%
Minerals
Nutrient Amount DV
Calcium 78.7 mg 6%
Copper 0.17 mg 19%
Fluoride 3.74 mcg 0%
Iron 1.34 mg 7%
Magnesium 47.65 mg 11%
Manganese 0.39 mg 17%
Phosphorus 126.24 mg 10%
Potassium 782.08 mg 17%
Selenium 0.92 mcg 2%
Sodium 1178.12 mg 51%
Zinc 1 mg 9%
Other
Nutrient Amount DV
Water 574.161 g 0%
Ash 4.555 g 0%