AIS Sports Nutrition

Hearty Vegetable soup

HINT: This recipe can be adapted with 200 g trim lamb fillets (cut into thin strips and quickly stirfried over medium-high heat for 2-3 minutes) added to the soup at the end of cooking. Delicious with damper or crusty rolls.
Preparation time: 15 minutes
Cooking time: 30 minutes
Serves: 4-6 

Ingredients 

  • Spray of canola or olive oil
  • 1 onion, chopped
  • 2 teaspoons minced garlic
  • 2 carrots, chopped
  • 4 stalks celery, chopped
  • 300 g peeled and chopped pumpkin
  • 1 large zucchini (courgette), chopped
  • 1 litre (4 cups) MAGGI Vegetable Stock
  • 400 g can chopped tomatoes
  • 1 teaspoon dried oregano
  • ½ cup macaroni
  • 300 g can butter beans, rinsed and drained
  • 2 tablespoons chopped fresh parsley

Method 

  1. Heat the oil in a large pan and cook the onion over medium heat for 3 minutes or until soft.  
  2. Add the garlic and cook for 1 more minute.  
  3. Add the carrot, celery, pumpkin and zucchini and stir into the onion mixture.  
  4. Add the stock, tomatoes and oregano, and bring to the boil.  
  5. Reduce the  heat and simmer, partially covered, for 10 minutes.  
  6. Add the pasta and cook a further 10 minutes or until the pasta and vegetables are tender.  
  7. Stir in the butter beans and heat through.  
  8. Just before serving, stir in the parsley.

Nutrition 

ANALYSIS per serve (+ bread) 4 6
Energy kJ (Cal) 1700 (405) 1130 (270)
Carbohydrate (g) 75 50
Protein (g) 18 11
Fat (g) 4 2
Vitamin C, Fibre, Iron    


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