VEGAN
RECIPE FOR 3 PORTIONS!!!
The Mediterranean diet is called as one of the healthiest in the world, so I decided to create a soup that embodies its principles. My Mediterranean soup is packed with fresh vegetables: carrots, courgette, spinach, and potatoes. But that’s not all! Mediterranean cuisine wouldn’t be complete without herbs and olive oil, so I’ve included those too. And to top it off, I’ve added protein-rich beans! Get ready for a meal that will leave you feeling full and satisfied, while delivering a bounty of nutrients. Enjoy!
1 SERVING SUPPLIED
KCAL 521
PROTEIN 26
CARB 64
FAT 17
INGREDIENTS
2 potatoes – 280g
2 leeks – 180g
garlic – 4 cloves
olive oil – 40g
2 carrots – 160g
tomato passata 500g
2 cans canned white beans – 480g
vegetable broth – 1000 ml
dried thyme – 5g
dried basil – 5g
spinach – 200g
salt – a pinch
pepper – a pinch
1. Peel the carrots and potatoes. Chop the potatoes, carrots and courgette into large dice, chop the garlic, cut the leek into larger pieces.
2. Heat the olive oil in a pot.
3. Put the potatoes, leek and garlic, carrots and courgette into the pot. Stew for about 5 minutes.
4. Add the tomato puree and white beans.
5. Pour the broth over everything and add the thyme and basil.
6. Cook for 15 minutes from the time it starts to boil.
7. Season with salt and pepper if necessary.
8. Add the spinach and cook for about 2 minutes until the spinach is soft.
ENJOY!!!
[Music] my [Applause] oh [Applause]
Dining and Cooking