Five a day in one bowl
W
e all know that we should eat more fruit and vegetables and the recommended advice is that we should aim to eat at least five portions of fruit and vegetables a day, but may of us often fall short. What could be easier than soup or a meal in a bowl, knowing that with almost no effort, you’ve hit your five a day goal. Here are a couple of soup recipes and one of our favourite meals for you to try.
SWEET POTATO, APPLE & MAPLE SOUP Per serving 323 kcals | 8.8g fat | 1.4g saturates | 51.4g carbohydrates | 4.4g protein | 32.3g sugars Vitamins B & C, Potassium & Manganese The dominant flavours in this soup are the rich and creamy sweet potato and butternut squash, coupled with the caramel-like goodness that is maple syrup. The apples add a fresh and tart piquancy while also providing one serving of your 5 a day. The Brussels sprouts crisps make an unusual, but fabulous, accompaniment and have even proven popular with family, friends and children with a historic dislike for sprouts. Plus, unlike regular crisps, these count as one of your 5 a day! SERVES 4
Five a day in one bowl
LENTIL, LEMON & SPINACH SOUP
8
Per serving 482 kcals | 25g fat | 4.6g saturates | 38.7g carbohydrates | 19.2g protein | 8.6g sugars
2 tablespoons olive oil
Vitamins A, C, B1 & B6, Folate, Potassium, Phosphorus, Iron, Copper & Manganese
3 celery sticks (160g/5¾oz), trimmed and chopped
Let’s start with a little-known fact: all lentil varieties are made up of over 25 per cent protein. They are also a great source of iron and we’ve combined them in this soup with spinach, making this a super iron-rich dish! Iron is essential for healthy red blood cells and oxygen transportation around the body, so this is a wonderfully comforting soup to fall back on when you’re feeling a bit fatigued and worn out. Vitamin C-rich foods, like lemon, help our body to absorb iron. Serve this soup with avocado on toast to meet your full 5 a day. SERVES 2
RETIREMENT
today
2 medium onions (160g/5¾oz), chopped
1 garlic clove, chopped 1 teaspoon ground turmeric 160g (5¾oz) dried green lentils 750ml (11/3 pints) vegetable stock juice of 1 lemon 160g (5¾oz) spinach, fresh or frozen salt and freshly ground black pepper To serve a few dollops of vegan yogurt (optional) 1 avocado (160g/5¾oz), sliced or mashed toast (we suggest rye bread) 1. Heat the oil in a medium saucepan over a low heat. Add the onion, celery, garlic and turmeric. Season with salt and pepper. Cook for 5–10 minutes, stirring
occasionally, until the vegetables are soft and the onions are just beginning to turn translucent. 2. Add the lentils to the saucepan and stir them thoroughly into the onion mixture. Pour in the stock, increase the heat and bring to a boil with the saucepan partially covered with a lid. Reduce the heat and let the soup simmer, covered, for a further 15 minutes. Stir regularly and check to see if the lentils are soft and beginning to break apart. If not, keep the soup simmering with the lid on for 5 more minutes. Squeeze the lemon juice into the soup and add the spinach, stirring over a low heat until the spinach has wilted. 3. Remove the soup from the heat and blend with a hand blender or in a food processor until you have reached the desired consistency. Stir in a dollop of vegan yogurt and serve with avocado on toast on the side.
