A more appropriate name for my vegetable soup should be, “clear the fridge Monday Vegetable soup”, because when I make vegetable soup I rarely shop for ingredients with the intention of actually making a vegetable soup. Instead, when I know there are some vegetables that could do with using shortly then I will make a soup. Recipe below has 11 net carbs.
I have included below a recipe for the soup I have made today along with a nutrient list. Obviously if you swop ingredients about then the nutrients will change. Butternut squash is one of my favourite soup ingredients as it helps to thicken the soup if you purée it; however squashes and root vegetables do tend to be higher in carbs, so just be aware of this should you vary the recipe with your own fridge clear up.
Root vegetables and squashes should be placed in the oven first for 10 minutes before adding the softer vegetables and any leafy vegetables should only be added to the saucepan. If you prefer not to roast the vegetables first then you can cook everything together in a saucepan until tender.
You can throw in the Sunday roast leftovers when combining all the ingredients in the saucepan. If you have leftover meat, this would help increase the protein content. 100ml of double cream would increase the fat content by 2gms as well as making the soup creamy.
Great for using leftovers or vegetables which need to be used before they go out of date.
- 1 tbsp Olive oil
- 400 gm Butternut squash - diced
- 350 gm Carrots - sliced
- 2 Sweet peppers - sliced
- 1 Aubergine- peeled and diced
- In a sticks Celery - sliced
- 2 Cloves Garlic
- 4 med Mushrooms - sliced
- 1 Onion - chopped
- 100 gm Spinach
- 2 tsp Cumin
- Salt and pepper for seasoning
- 2 Chicken stock cubes mixed to 1 litre.
Pre-heat oven on 180C.
In a large oven tray place the butternut squash and carrots with the oil. Place in oven for 10 minutes.
Any root vegetables you use in place of these ingredients should go in now.
Add to the oven tray the peppers, aubergine, celery, mushrooms, onions, garlic and cumin. Season with salt and pepper. Mix and return to oven for a further 20 minutes.
Drain off as much oil as you can and place the vegetables in a large saucepan along with the spinach and the water and cook for a further 10 minutes on the stove top.
Once cooked, cool down slightly before making smooth by blending in a blender.
Once smooth, check the seasoning and heat in a saucepan.
Serve and enjoy
Change the vegetables to your taste or availability. Root vegetables or squashes will help to thicken the soup so I would advise you include at least 200 gm.
You can also change the herbs and spices to suit your tastes.
EXPERIMENT AND ENJOY!
Nutrients per serving
Fat (g) 2
Net carbs (g) 11
Protein (g) 3