This super veggie soup recipe, taken from the Change4Life online Meal Mixer and smartphone app. Download and find out more information here.
Preparation time: 15 mins
Cooking time: 25 mins
Serves: 4 adults (or store some to take to work!)
2 leeks washed and sliced or 2 medium onions diced
250g broccoli broken into florets
250g potatoes peeled and chopped
600ml reduced salt vegetable or chicken stock
100g spinach washed
300ml 1% fat milk
1 pinch ground black pepper
What to do:
1. Put the leeks, broccoli and potatoes into a large saucepan and add the stock.
2. Heat until just boiling, and then turn the heat down. Cook over a low heat with the lid on for 15-20 minutes, or until the potatoes are tender.
3. Add the spinach and cook gently for another 2-3 minutes, until the leaves wilt down.
4. Blend the soup to a puree using a handheld stick blender, or transfer it to a food processor or blender and whizz until smooth. Add the milk and reheat gently, seasoning with ground black pepper. Serve, garnished with a few spinach leaves if you like and a slice of wholemeal bread.
Per portion (i.e ¼ recipe)
127kcals / 531 kJ
3g fat of which 1g saturates
18g carbohydrate of which 7g sugars
5g dietary fibre
For more information on pregnancy health and advice go to www.nhs.uk/Start4Life