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Sweet Potato Minestrone Soup

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Hearty, wholesome & a whole lot good for you!

Can anyone remember Heinz Big Soup? Well this is a hearty healthy vegetarian alternative. Flavoured with thyme & bay leaf, sweetened with sweet potato & tomatoes, this soup is a great way of using up those leftovers in the refrigerator vegetable drawer. This is a family favourite & so much better tasting & healthier for you than shop-bought soups (including those advertised as ‘fresh’ which are crammed with salt, preservatives & sugar. Red lentils & milled chia seeds help thicken this soup & add protein, omega-3 & fibre, making this soup really wholesome!

I love taking soup to work in microwavable beakers, especially in the colder months of the year. Heat for 3 mins & you have a comforting, filling nutritious soup. Better than limp tuna mayonnaise sandwiches any day!

 

 

Serves: 4 hungry people or 6 less hungry!

Preparation time: 20-25 mins

Cooking time: 40 mins

Ingredients:

A spray of coconut oil

2 large onions, finely chopped

3 cloves of garlic, peeled & finely chopped

1 leek, finely sliced

2 celery sticks, finely chopped

1 can (400g) of chopped tomatoes

3 medium sweet potatoes, peeled & cut into large chunks

1/2 cup red lentils

1.25 litres of vegetable stock (I use bouillon powder)

2 tbsp of tomato purée

 

2 tsp dried thyme 

2 bay leaves

1 can (235g) of butter beans

4 ripe tomatoes, coarsely chopped

3 tbsp milled chia seeds

salt & pepper

 

Method:

Spray coconut oil in a deep non-stick pot & brown the onion on a medium heat.

Add the garlic, leek & celery & fry for a further 5 mins.

Add the chopped tomatoes & sweet potato chunks. Then add the red lentils, stock. Bring to the boil.

Add the tomato purée, dried thyme & bay leaves & simmer for 20 mins.

Add the butter beans & chopped fresh tomatoes. Simmer for a further 10-15 mins until the lentils & sweet potatoes are cooked.

Stir in the milled chia seeds & season.

Optional: stir in some sliced kale or cabbage along with the butter beans & tomatoes.

 

To add an extra nutrient boost, sprinkle ground flaxseeds on top just before serving. Serve with rye bread, toasted Cranks wholemeal bread or spelt bread.

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