Preparation time
5 minutes
Cooking time
30 minutes
Serves
5
Recipe courtesy of
Lauren Shaw, Accredited Practising Dietitian (APD)
| 1 medium onion |
| 2 carrots |
| 3 sticks celery |
| 2 zucchini |
| 2-3 garlic cloves |
| 2 rashers of bacon, fat trimmed |
| 1 chorizo sausage |
| 1 tin lentils |
| 1 tin beans (I used mixed beans, but you could use any type!) |
| 1 tablespoon extra virgin olive oil |
| 1 tin tomatoes OR jar of tomato passata |
| 2 cups of vegetable stock (you can use, liquid, powder or cubes. Make the stock using the liquid drained from your lentils to save waste! Choose a ‘no added salt’ or ‘salt reduced’ stock, where possible). |
| Note: the below additions are not included in the nutrition information panel |
| * Serving suggestion: fresh lemon, cracked pepper, bread / toast / rolls |
| * Extra herbs and spices: chilli + oregano + rosemary + thyme |
| * Vegetarian/vegan: omit the bacon and chorizo |
| * Add extra vegetables: use leftover roast veg or cooked veg - simply throw these in at the end |
| * Add some grains: use leftover rice, barley or quinoa to increase the carbohydrate portion of the meal. Or simply serve with wholegrain bread/toast. |
- Chop up your ingredients to suit your preferences – vegetables (onion, carrots, celery, zucchini, onion), garlic and meat (if adding). Smaller pieces may suit younger children (and this can help disguise any extra veggies added, for fussy eaters). Larger
- Drain the lentils and beans. Keep the liquid from the beans and lentils to use for the stock (e.g. if using stock cubes, or concentrated stock).
- Heat extra virgin olive oil in a large saucepan. Cook chorizo and bacon until slightly crispy. Sprinkle over any herbs and spices you wish to add, to pack a flavour punch to the soup (alternatively, you can add these later in the cooking process if you li
- Next, add the onion, garlic and vegetables. Cook, stirring occasionally, for about 10 minutes (or until the vegetables start to soften).
| Engery | 1665 kJ (398 calories) |
| Protein | 24g |
| Saturated Fat | 4g |
| Total Fat | 13g |
| Carbohydrates | 38g |
| Sugars | 12g |
| Dietary Fibre | 14g |
| Sodium | 977mg |