Chunky Vegetable Soup
INGREDIENTS
- 250 grams Carrot
- 250 grams Zucchini
- 250 grams Broccoli
- 1.5 cup Cooked Black Eyed Peas
- 1 Onion (~ 100g)
- 6 cloves Garlic
- 4 cups Organic low sodium Vegetable Stock
- 1 teaspoon Red Pepper flakes
- 1/2 teaspoon White Pepper Powder
- 1 tablespoon Italian Seasoning
- 1/2 teaspoon Salt
- 1 cup Water
- 1.5 tablespoon Lemon juice
- 3 Sprigs Parsley for garnish (optional)
INSTRUCTIONS
- Chop the vegetables into bite-sized pieces.
- Thinly slice the onion and finely chop the garlic cloves.
- In a large deep bottom pan over medium heat, add 2 tablespoons of Olive oil.
- Once the oil is hot, add the garlic and red pepper flakes and saute until aromatic.
- Add the onion and stir fry until the onion is transparent.
- Add the carrot and saute for 5 minutes.
- Add the zucchini and stir fry for a couple of minutes.
- Add the Italian seasoning and mix well.
- Add salt, 4 cups vegetable stock, and 1 cup water.
- Let it come to a boil.
- Reduce the heat to medium-low, cover, and let it simmer for 15 minutes.
- Add the chopped broccoli and let it cook for a couple of minutes. (Broccoli cooks fast, so we add it at the very last)
- Add the white pepper powder, and lemon juice and mix well.
- Check the seasoning and adjust if required.
- Garnish with parsley and serve immediately.
Nutrition Facts
Servings 2
- Amount Per Serving
- Calories 440
- % 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%
- Vitamin C 165%
- Calcium 13%
- Iron 27%
- Vitamin E 18%
- Vitamin K 131%
- Thiamin 19%
- Riboflavin 26%
- Niacin 16%
- Vitamin B6 46%
- Folate 34%
- Phosphorus 28%
- Magnesium 18%
- Zinc 12%
- Selenium 7%
- Copper 28%
- Manganese 34%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Gluten Free, Vegetarian, High Protein,