Vegetable and Pasta Soup
- RECIPE MAKES: 6 serves
- PREP TIME: 15 min
- COOK TIME: 45 min
Warm 3T of oil in the base of a large saucepan on medium heat.
Once hot, add the onion, carrot, celery and tomato paste. Cook, stirring frequently, until the vegetables have softened and the onions are turning translucent, about 7-10 mins.
Add the seasonal vegetables, garlic, oregano and thyme. Combine and stir frequently for another 2 minutes (until fragrant)
Add the diced tomatoes, stock and water. Add the bay leaves, chilli flakes and salt and season generously with cracked black pepper.
Increase heat to medium high and bring the mixutre to the boil. Partially cover the pot with the lid and decrease heat to maintain a gentle simmer. Simmer for 15mins.
Remove lid and add in the Ditali pasta and spinach (or kale). Continue simmering , uncovered, for approx 15mins or until the pasta is cooked and spinach soft.
Remove the saucepan from the heat, remove the bay leaves. Stir in the lemon juice and remaining tablespoon of oil.
Divide soup into 6 portions.
Serve garnished with cracked black pepper, torn basil leaves and a sprinkle of low protein vegan cheese. (optional)
Protein: 1g per serve.
Serving suggestion
For a thinner soup, try adding more stock or water.
Top Tips
Soup stores well in the refrigerator for 2-3 days, in an airtight container.
Reheat for an instant healthy and filling lunch, dinner or snack!
Use different vegetable combinations depending on what you have, be sure to count the protein unless using free vegetables.
- This recipes contains 6g protein from vegetables- potato, peas and spinach (2g protein each).
- Soup can be made protein free or higher in protein by choosing different vegetable combinations.
- Use the ASIEM PKU Handbook vegetable tables to calculate the protein.
- 4 tbsp olive oil, divided
- 1 medium brown onion, finely chopped
- 2 medium carrots, peeled and sliced
- 2 medium celery stalks, chopped into small chunks
- ¼ cup (3Tbsp) tomato paste
- 1 cup of the following vegetables (seasonal is best)*
- 1 small potato, peeled and chopped into small cubes (100g)*
- 50g green peas*
- 2 cups free vegetables such as
- 1 medium zucchini, sliced into chunks
- ½ cup green beans, top and tailed, cut into 2-3cm lengths
- Jarradale pumpkin, remove skin, seeds and cut into small cubes
- 4 cloves garlic, crushed
- ½ tsp dried oregano
- ½ tsp dried thyme
- 800g tin diced tomatoes
- 4 cups vegetable stock, low sodium
- 2 cups water
- 2 bay leaves
- Pinch of red chilli flakes
- Pinch of salt
- Freshly ground black pepper
- 1 cup Mevalia Ditali pasta, uncooked
- 90g spinach*, finely chopped (or 70g kale, finely chopped*)
- 2 tsp lemon juice
- Grated low protein vegan cheese to garnish (optional)
- Garnish with torn fresh basil leaves (optional)
