Warming vegetable soup

This vegetable soup not only warms your insides and provides you with an abundance of vegetables but also delivers a powerful punch of vitamins and antioxidants to fight off colds and flu's.

Serves 10

Ingredients:

• 1 red onion, diced
• 2 garlic cloves, crushed
• 2 green onions, diced
• 2 cm knob of ginger grated
• 1 tablespoon extra-virgin olive oil
• 1 carrot, diced
• 1 zucchini, diced
• 1 red capsicum, diced
• 2 potatoes, peeled and diced
• ¼ pumpkin, peeled and diced
• Zest from one lemon and then juiced
• 400 g tin lentils, drained
• 400 g tin chick peas, drained
• 1 cup risoni or rice
• 1 litre chicken or vegetable stock
• 1 litre tap water

Method:

1.       In a large saucepan place in all the ready cut vegetables and drizzle with the olive oil.

2.       Then over a high heat saute vegetables making sure they are thoroughly coated with oil.

3.       Once vegetable start to soften slightly around 5 minutes add chicken stock and water and bring to the boil.  

4.       Dollop in tomato paste and give a good stir then add chick peas, lentil and risoni, stir again and reduce heat to a simmer.

5.       Add lemon zest and lemon juice.   

6.       Cook for  45 minutes or until vegetables are tender and risoni is cooked through

7.       Serve with some crunchy bread drizzled with extra olive oil and dukka.

8.       You may sprinkle parmesan cheese on top and season with salt and pepper. Enjoy.

Nutritional analysis per bowl weight 397g

• Energy:            175 Cals/   kJ 732
• Protein:                                 8.5g
• Fat:                                          2g
• Saturated fat:                          4g
• Carbohydrate:                        27g
• Sugars:                                  4.2g
• Fibre:                                     5.4g
• Sodium:                             608mg