Vegetable soup

Chunky tasty wholesome vegetable soup, perfect for a winters day
vegetable soup

When my 12 year old son was given vegetable soup as his home economics work this week, I can’t say I was that excited to try his creation as I imagined a thin watery bland soup! The teacher had sent links for how to cut an onion and a basic vegetable soup recipe, but unfortunately technical issues meant we couldn’t access the items sent and so it was down to us to come up with a recipe.

I must admit that whilst I love a good bowl of soup, vegetable is not my favourite and I couldn’t see the kids tucking into it either. But as my son tried the first spoonful of our creation, even he had a look of shock on his face that he had managed to create a really tasty bowl of vegetable soup!

This soup was absolutely delicious, the whole family devoured it and it was really easy to make too!

We used celery and a can of butter beans in the soup both of which help to thicken the soup. You can swap the butter beans for another type of bean if you prefer, but I find butter beans are great in soups and stews for adding a bit of extra protein (although they are slightly carb heavy too), they are cheap and helpful for bulking up and so I always keep a can in the cupboard.

Soup can be tricky to tolerate and so it has to come with a warning…

Soup releases sugar faster into the bloodstream than whole foods.

Just like with anything blitzed, pureed, or mashed, soups have been cooked down and very often blended. This means that your body has to do less work to break down soup and glucose will be released faster into the bloodstream.

To help this, when making soup, eat it chunky and increase the protein and fat in the soup to help slow down the release of glucose.

With this recipe it is important to add the dollop of full fat crème fraîche, or sour cream, or Greek yogurt, or soya yogurt AND pumpkin seeds to the top before serving as these are ‘pairing tools‘ for the soup which help to slow down the release of glucose into the bloodstream.

This recipe is higher in carbs than some of my other recipes. Avoid eating alongside bread or other carbs the first time you try this recipe. If you tolerate it well on its own, you could then add a piece of better tolerated bread with real butter or plant based margarine, or a cheese scone with butter.

You can of course add meat into this soup. It would be delicious with cooked chicken pieces which will help increase the protein and natural fats making it more tolerable.

It is a versatile recipe which can make use of vegetables that are past their best and need using up. Feel free to switch up the ingredients, but be wary of the amount of root veg and starchy veg being used as these will be higher in carbs. Leafy green vegetables can be added and will have a lower carb content.

vegetable soup

Vegetable soup

Chunky tasty wholesome vegetable soup, perfect for a winters day
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Course: Main Meals, Soups
Cuisine: British
Diet: Diabetic, Gluten Free, Vegan, Vegetarian
Keyword: soup, vegetable, vegetarian
Free or Membership Recipe: Free Recipe
Nut Free Recipe: Nut Free
Free from: coconut, dairy, eggs, gluten, nuts
Servings: 4 servings
Calories: 296kcal
Author: Jo Paterson

Equipment

  • sauté pan with lid (large deep sided pan with a lid)

Ingredients

  • 1 tbsp olive oil
  • 1 large onion peeled & chopped
  • 2 whole cloves of garlic peeled & finely chopped
  • 2 medium carrots chopped
  • 2 small sweet potatoes peeled & chopped
  • 4 large celery sticks chopped
  • 1 large leek chopped
  • 400 grams butter beans (tinned)
  • 600 ml vegetable stock hot (2 x vegetable stock pots & boiling water)
  • 1 tsp dried thyme
  • 1 tsp dried rosemary
  • 1 good pinch salt & black pepper
  • 4 tbsp crème fraîche (full fat) or sour cream, Greek yogurt, soya yogurt
  • 4 tbsp pumpkin seeds lightly toasted in a dry pan

Instructions

  • Prepare all the vegetables by peeling and chopping to equal sized pieces
  • Add the olive oil and chopped onion to a large sauté pan on medium heat, and cook until softened
  • Add the finely chopped garlic, stir and cook until fragrant (approx. 2 mins)
  • Add the chopped carrot and sweet potato, stir and cook for approx. 10 minutes allowing the pieces to caramelise slightly in the pan
  • Add the chopped leek and celery pieces, stir well and cook for a further 5 minutes
  • Pour in the hot vegetable stock, the dried thyme and rosemary, stir, bring to a boil, then reduce the temp, cover with the lid and allow to simmer gently for 15 minutes
  • Once the sweet potato and carrots have softened, add in the butter beans to heat through and thicken the soup
  • Season with salt & pepper to taste and add more hot water to thin if needed
  • Serve with a tbsp of full fat crème fraîche, sour cream, Greek yogurt, or soya yogurt and a tbsp of dry roasted pumpkin seeds or seeds of choice for extra protein and natural fats which help to pair the soup

Notes

With this recipe it is important to add the dollop of full fat crème fraîche, or sour cream, or Greek yogurt, or soya yogurt AND pumpkin seeds to the top before serving as these are pairing tools for the soup.
Avoid eating alongside bread or other carbs the first time you try this recipe. If you tolerate it well on its own, you could then add a piece of better tolerated bread with real butter or plant based margarine, or a cheese scone with butter.
 
Nutritional info. is based per serving and is only a guide. The nutritional content will vary depending on the ingredients used

Nutrition

Calories: 296kcal | Carbohydrates: 41g | Protein: 10g | Fat: 11g | of which saturates: 3g | Fibre: 9g | of which sugars: 8g

Nutritional info. is based per serving unless stated otherwise and is only a guide. The nutritional content will vary depending on the exact ingredients used

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