Directions:
- Place a large pot over medium heat on the stove. Add some olive oil, the garlic, chilli and leek (or onion, if using). Saute gently for 2 minutes. Do not allow leek to change colour; remember the soup is a 'green' soup so the vegetables should stay as green as possible - we don't want them browned!
- Add the celery and saute gently for another 2 minutes.
- Add broccoli, zucchini and capsicum, stirring all ingredients together. Saute gently for approximately 10-15 minutes, stirring regularly. Use your best judgement at this point; vegetables should be softened but not mushy, and they should not be changing colour.
- Add chicken stock, water and lemon juice and seeded mustard. Cover pot and bring to boil. Allow to simmer for 20-30 minutes, or until vegetables are soft but not disintegrating.
- Puree the soup well, using either a stick blender or carefully blending batches in a food processor. If soup is too thick, add more water until you achieve the consistency you prefer.
- Once pureed, transfer soup back to pot and add lentils (if using). Bring to boil and simmer gently for another 5 minutes. Taste and adjust seasoning as necessary (I never add salt but some might feel it is necessary to put some in).
- Enjoy!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 1061.56 Kcal (4445 kJ) | ||
| Calories from fat | 40.1 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.46g | 7% | |
|---|---|---|---|
| Sodium | 115.26mg | 5% | |
| Potassium | 3274.45mg | 70% | |
| Total Carbs | 185.61g | 62% | |
| Sugars | 20.57g | 82% | |
| Dietary Fiber | 82.82g | 331% | |
| Protein | 71.39g | 143% | |
| Vitamin C | 203.2mg | 339% | |
| Iron | 25.9mg | 144% | |
| Calcium | 336.5mg | 34% | |
| Amount Per 100 g | |||
| Calories | 117.99 Kcal (494 kJ) | ||
| Calories from fat | 4.46 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.5g | 7% | |
|---|---|---|---|
| Sodium | 12.81mg | 5% | |
| Potassium | 363.96mg | 70% | |
| Total Carbs | 20.63g | 62% | |
| Sugars | 2.29g | 82% | |
| Dietary Fiber | 9.21g | 331% | |
| Protein | 7.93g | 143% | |
| Vitamin C | 22.6mg | 339% | |
| Iron | 2.9mg | 144% | |
| Calcium | 37.4mg | 34% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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