A lot of vegetables in a single dish ? how ?

Vegetable soup : 

       Vegetable soup is a common soup prepared using vegetables and leaf vegetables as primary ingredients.

Ingredients:

    3 tablespoons olive oil

    2 tablespoons ghee or unsalted butter

    2 leeks (white part only), quartered and sliced thinly

    3 carrots, peeled and diced small

    3 parsnips, peeled and diced small

    3 ribs celery, diced small

    2 small red potatoes, peeled and diced small

    Salt

    Black pepper

    1 teaspoon Italian seasoning

    4 cloves garlic, pressed through garlic press

    1 (14.5 ounce) can whole tomatoes, drained and seeded, and finely diced

    6 cups vegetables broth 

    1 cup peas

    1 cup kale, chopped

    1 tablespoon chopped, fresh parsley

    Small squeeze of lemon

Preparation : 

        Begin by gathering and prepping all of your ingredients according to the ingredient list above to have ready and organized for use.

       Place a medium-large soup pot over medium-high heat, and add in the ghee or butter and the oil. 

       Once melted together, add in the leeks, carrots, parsnips, celery and diced potatoes, plus a pinch or two of salt and black pepper, and cook those together for about 3-4 minutes, or until they begin to become slightly translucent.

        Add the Italian seasoning and the dried parsley, along with the garlic, and stir those in to incorporate.

       Then, add the tomatoes followed by the vegetable stock, and bring to the boil.           Once boiling, reduce the heat so that the soup is gently simmering, cover, and allow to cook for 15 minutes, or until the vegetables are tender yet have a slight bite still.

      Turn the heat off the soup, stir in the peas, kale and the small squeeze of lemon, and taste to see if any additional salt/pepper is needed before serving.

Benefits :

  Improves digestive health

          Vegetable soup is one of the healthy Nigerian foods that are good for the digestive system. They are rich in fibre, which promotes healthy digestion and supports good bowel movement.

 Boosts blood production

         Vegetable soup is recommended for patients who suffer from a shortage of blood. The leaves have often been used by traditional healers to increase blood production.

 Promotes healthy skin and hair

         For healthy skin and hair, vitamins A and C are required in the body system. Hence, consuming ugu regularly provides you with healthy hair and skin.

 Protects the liver 

        They contained powerful polyphenols which might protect the body from liver damage. Hence, eating vegetable soup might be good for the liver.

No.of servings :

         2 cups 

Key message to home

           Add this soup in your diet plan and have the health benefits.

            STAY HEALTHY