As we finally come out of Covid restrictions, many of us will be returning to the workplace for the first time in a couple of years, travelling again on public transport and generally coming into a lot more contact with a lot more people and seasonal bugs than we have for some time.
Here’s my recipe for “Immune Boost” soup with a mix of vitamins A, C, E & B, Zinc, Magnesium, Calcium and Iron along with gut-supporting prebiotics to help you be your best you as you go back to work.
Serves 4 • Prep 10 mins • Cooking time 25 mins
Ingredients
- 1 tbsp extra virgin olive oil
- 1 large red onion finely chopped
- 1 large carrot, diced
- 2 sticks celery, diced
- 2 cloves garlic, crushed
- 1 large red pepper, diced
- 1⁄2 tsp turmeric, ground
- 1⁄2 tsp cracked black pepper
- A pinch of chilli flakes (optional)
- 400g can of mixed beans, drained
- 1 chicken or vegetable stock cube
- 400g tin of chopped tomatoes
- 100g spinach or shredded kale
- 2 tbsp pine nuts
- 2 tbsp pumpkin seeds
- 40g parmesan, grated
(or vegetarian alternative)
1.
Using a large, heavy based saucepan gently fry the onion, celery and carrot in olive oil on medium heat for 5-10 minutes until it starts to soften.
2.
Add garlic and red pepper for another 5 minutes, stirring occasionally to avoid it sticking to the pan.
3.
Once the vegetables are softened add turmeric and black pepper followed by the tinned tomatoes. Use the empty can twice to measure 800ml of water then add to the pan with a stock cube.
4.
Bring to the boil and simmer for 5 minutes before adding the beans and chilli flakes, simmer for another 5 minutes, then add spinach or kale for 5 minutes more or until wilted (spinach will wilt pretty quickly)
5.
Top with parmesan, pumpkin seeds and pine nuts and serve
This soup freezes well or will store for up to 5 days in the fridge, just add the parmesan, nuts and seeds once you’ve heated it up and are ready to eat.
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