Hearty Vegetable Soup
User Reviews
4.9
24 reviews
Excellent
-
Prep Time
5 mins
-
Cook Time
5 mins
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Total Time
1 hr
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Servings
4
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Calories
236 kcal
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Course
Main Course, Lunch
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Cuisine
European
Hearty Vegetable Soup
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This hearty vegetable soup is simply packed with plant-based goodness! Make a big batch of this easy homemade vegetable soup to warm up on chilly days. This syn free Slimming World soup is vegan / vegetarian and a great way to pack lots of veggies into your diet.
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Ingredients
- olive oil cooking spray or 1 tbsp olive oil
- 1 large onion , finely diced
- 2 celery sticks , finely diced
- 3 carrots , peeled and finely diced
- 2 tbsp tomato paste (tomato purée)
- 300 g (2 cups) butternut squash , peeled and cubed
- 1 large potato , peeled and cubed
- 150 g (3/4 cup) pearl barley or rice / small pasta shapes
- 1 tsp salt
- 1 tsp dried thyme or Italian seasoning
- 1.9 litres | 8 cups hot vegetable stock (low sodium vegetable broth)
- Splash Tabasco
- 1 tsp salt
- 2 bay leaves
- 1 tbsp lemon juice
- 2 tbsp parsley , chopped
- Salt and pepper to season
- A little grated vegan or vegetarian hard cheese to serve (optional / Healthy Extra)
Instructions
- Spray a deep pot with olive oil cooking spray.
- Add the onions, carrots and celery - these are the base of your soup.
- Cook over medium-low heat for about five minutes until slightly softened.
- Stir in the tomato purée with a splash of stock.
- Add the butternut squash, potato, pearl barley and remaining vegetable stock.
- Add a splash of Tabasco, the salt, and bay leaves. Bring the soup to a simmer and partially cover. Cook for 45 minutes or until the barley is al dente - soft but with a little bite still in it.
- Remove and discard the bay leaves. Stir in the chopped parsley and lemon juice. Check the seasoning, adding salt and freshly ground pepper to taste.
- Serve with a little crusty wholemeal bread and a sprinkle of grated vegan or vegetarian hard cheese- delicious!
Notes
- If you are replacing the pearl barley with pasta or rice then checking the packaging for the cooking times and add to the soup accordingly. Avoid adding pasta if you plan to freeze this soup.
- CAN I COOK THIS SOUP IN AN INSTANT POT?
- You can cook the soup in a pressure cooker if you leave out the barley which requires a long cooking time. Replace the barley with a tin of white beans or rice cooking on high pressure for 12 minutes and then releasing the remaining pressure manually.
- You can cook the soup in a pressure cooker if you leave out the barley which requires a long cooking time. Replace the barley with a tin of white beans or rice cooking on high pressure for 12 minutes and then releasing the remaining pressure manually.
- NUTRITIONAL INFO
- This vegetable soup is low cal and yet so filling! There’s 8 SmartPoints for those following WeightWatchers. One serving of this soup is around 230 calories without any added extras such as croutons or cheese.
- HOW LONG WILL THIS SOUP KEEP?
- This soup keeps well for 3-4 days in the fridge. The barley has a tendency to absorb more water over time so you will need to add a little water before reheating.
- FREEZING INSTRUCTIONS
- Since potato doesn’t freeze very well you might want to leave it out. Wait until the soup has cooled down before freezing and hold any garnishes.
- Portion into suitable containers leaving a small gap to allow for the soup to expand as it freezes. Thaw in the fridge overnight or in the microwave, adding a little water to dilute if needed.
Nutrition Information
Show Details
Calories
236kcal
(12%)
Carbohydrates
54g
(18%)
Protein
7g
(14%)
Fat
1g
(2%)
Saturated Fat
1g
(5%)
Sodium
1320mg
(55%)
Potassium
915mg
(26%)
Fiber
11g
(44%)
Sugar
7g
(14%)
Vitamin A
16048IU
(321%)
Vitamin C
33mg
(37%)
Calcium
103mg
(10%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 236 kcal
% Daily Value*
| Calories | 236kcal | 12% |
| Carbohydrates | 54g | 18% |
| Protein | 7g | 14% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Sodium | 1320mg | 55% |
| Potassium | 915mg | 19% |
| Fiber | 11g | 44% |
| Sugar | 7g | 14% |
| Vitamin A | 16048IU | 321% |
| Vitamin C | 33mg | 37% |
| Calcium | 103mg | 10% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
24 reviews
Excellent
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