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Vegetable and cheese soup
A hearty soup - serve with fresh wholemeal bread for a good light meal.
What you need
- 25 g butter
- 1 clove garlic, peeled and crushed
- 100 g onions, peeled and roughly chopped
- 100 g carrots, peeled and roughly chopped
- 100 g leeks, trimmed and roughly chopped
- 100 g celery, trimmed and roughly chopped
- 75 g button mushrooms, washed
- 900 ml vegetable stock
- 250 g potatoes, peeled and roughly chopped
- 25 g chopped fresh mixed herbs
- 75 g tomatoes, peeled, halved, de-seeded and diced
- 175 g grated cheddar cheese
Method
Melt the butter in a large saucepan. Add the garlic and onions. Fry for 2-3 min until soft but not coloured.
Add the carrots, leeks and celery. Cook for 5 min without colouring.
Add the mushrooms and stock. Bring to the boil. Add the potatoes, herbs and tomatoes. Simmer for 1 hour, skimming occasionally.
Liquidise the soup. Return to a clean pan. Reheat and simmer for 10 min, gradually adding the cheese. Season to taste.
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Preparation 30 minutes Cook 1 hour, 17 minutes Total 1 hour, 47 minutes -
Energy 360 kcal/serving Fat 7.65 g/serving Carbohydrates 90.60 g/serving Glycaemic Index 33 Glycaemic Load 7.66 
Serving suggestion
Serve with croutons and a sprinkling of chopped fresh parsley.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1507 | 499 | 10475 | 8350 |
| Energy (kcal) | 360 | 119 | 2500 | 2000 |
| Protein (g) | 16.5 | 5.46 | ||
| Carbohydrate (g) | 27.2 | 9.01 | 345 | 275 |
| Fat (g) | 23.1 | 7.65 | 95 | 70 |
| Fat (saturated) (g) | 13.7 | 4.54 | ||
| Fibre (g) | 3.52 | 1.17 | ||
| Sodium (mg) | 1536 | 509 | ||
| Salt (equivalent) (g) | 3.84 | 1.27 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 905 | 300 | 800 |
| Vitamin B-12 (µg) | 0.43 | 0.14 | 1 |
| Vitamin B-6 (mg) | 0.39 | 0.13 | 2 |
| Vitamin C (mg) | 25.2 | 8.37 | 60 |
| Vitamin D (µg) | 31.6 | 10.5 | 266 |
| Vitamin E (mg) | 0.88 | 0.29 | 10 |
| Zinc (mg) | 2.14 | 0.71 | 15 |
| Calcium (mg) | 406 | 134 | 800 |
| Folate (mcg) | 53.6 | 17.8 | 200 |
| Iron (mg) | 2.11 | 0.70 | 14 |
| Magnesium (mg) | 50.1 | 16.6 | 300 |
| Niacin (mg) | 2.30 | 0.76 | 18 |
| Pantothenic acid (mg) | 0.93 | 0.31 | 6 |
| Riboflavin (mg) | 0.34 | 0.11 | 1.6 |
| Phosphorous (mg) | 351 | 116 | 800 |
| Thiamin (mg) | 0.16 | 0.05 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
Citrus free
Corn-free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible fresh mixed herbs or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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