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A bowl of green soup made with courgette, leek and goat's cheese served with bread

Courgette, leek & goat’s cheese soup

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Rating: 4 out of 5.31 ratings
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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 4

This super-healthy vegetarian soup is low in calories and full of flavour. It's packed with three of your 5-a-day, plus folate, fibre, vitamin C and iron

  • Freezable
  • Healthy
  • Vegetarian
Nutrition: per serving
HighlightNutrientUnit
low inkcal304
low infat16g
saturates5g
carbs20g
sugars6g
fibre8g
protein16g
salt1.1g
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Ingredients

  • 1 tbsp rapeseed oil
  • 400g leeks, well washed and sliced
  • 450g courgettes, sliced
  • 3 tsp vegetable bouillon powder, made up to 1 litre with boiling water
  • 400g spinach
  • 150g tub soft vegetarian goat's cheese
  • 15g basil, plus a few leaves to serve
  • 8 tsp omega seed mix (see tip)
  • 4 x 25g portions wholegrain rye bread

Method

  • STEP 1

    Heat the oil in a large pan and fry the leeks for a few mins to soften. Add the courgettes, then cover the pan and cook for 5 mins more. Pour in the stock, cover and cook for about 7 mins.

  • STEP 2

    Add the spinach, then cover the pan and cook for 5 mins so that it wilts. Take off the heat and blitz until really smooth with a hand blender. Add the goat’s cheese and basil, then blitz again.

  • STEP 3

    If you're making this recipe as part of our two-person Summer Healthy Diet Plan, spoon half the soup into two bowls or large flasks, then cool and chill the remainder for another day. Reheat in a pan or microwave to serve. If serving in bowls, scatter with some extra basil leaves and the seeds, and eat with the rye bread.

RECIPE TIPS
OMEGA SEED MIX
Some of the recipes in the Summer 2018 Healthy Diet Plan include seeds to provide protein and essential omega fatty acids. To make the omega seed mix, combine 3 tbsp each of sesame, sunflower and pumpkin seeds, then store in a jar and use as suggested.
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Goes well with

Recipe from June 2018, June 2018

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Rating: 4 out of 5.31 ratings
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