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Chunky Vegetable Soup

Prep Time 20 mins
Cook Time 25 mins
Total Time 45 mins
Cuisine:
Courses: ,
Difficulty: Beginner
Yields: 2
Calories: 440 kCal
Best Season: Suitable throughout the year
INGREDIENTS
  • 250 g Carrot
  • 250 g Zucchini
  • 250 g Broccoli
  • 1.5 cup Cooked Black Eyed Peas
  • 1 Onion (~ 100g)
  • 6 clove Garlic
  • 4 cup Organic low sodium Vegetable Stock
  • 1 tsp Red Pepper flakes
  • 1/2 tsp White Pepper Powder
  • 1 tbsp Italian Seasoning
  • 1/2 tsp Salt
  • 1 cup Water
  • 1.5 tbsp Lemon juice
  • 3 Sprigs Parsley for garnish (optional)
INSTRUCTIONS
  1. 1
    1. Chop the vegetables into bite-sized pieces.
    2. Thinly slice the onion and finely chop the garlic cloves.
    3. In a large deep bottom pan over medium heat, add 2 tablespoons of Olive oil.
    4. Once the oil is hot, add the garlic and red pepper flakes and saute until aromatic.
    5. Add the onion and stir fry until the onion is transparent.
    6. Add the carrot and saute for 5 minutes.
    7. Add the zucchini and stir fry for a couple of minutes.
    8. Add the Italian seasoning and mix well.
    9. Add salt, 4 cups vegetable stock, and 1 cup water.
    10. Let it come to a boil.
    11. Reduce the heat to medium-low, cover, and let it simmer for 15 minutes.
    12. Add the chopped broccoli and let it cook for a couple of minutes. (Broccoli cooks fast, so we add it at the very last)
    13. Add the white pepper powder, and lemon juice and mix well.
    14. Check the seasoning and adjust if required.
    15. Garnish with parsley and serve immediately.

Nutrition Facts

Servings 2

Amount Per Serving
Calories 440kcal
% Daily Value *
Total Fat 16g25%
Saturated Fat 2.2g12%
Sodium 1464mg61%
Potassium 1241mg36%
Total Carbohydrate 57g19%
Dietary Fiber 16g64%
Sugars 17g
Protein 19g38%
Vitamin A 124 IU
Vitamin C 165 mg
Calcium 13 mg
Iron 27 mg
Vitamin E 18 IU
Vitamin K 131 mcg
Thiamin 19 mg
Riboflavin 26 mg
Niacin 16 mg
Vitamin B6 46 mg
Folate 34 mcg
Phosphorus 28 mg
Magnesium 18 mg
Zinc 12 mg
Selenium 7 mcg
Copper 28 mg
Manganese 34 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: Gluten Free, Vegetarian, High Protein,
Read it online: https://fabfitrecipes.com/recipe/chunky-vegetable-soup/