Soup Basics

Instructions

Step 1: Sauté chopped onion in oil in a large saucepan until
soft but not browned. Add around 4 cups of peeled chopped
vegetables and the chopped potato. The starchiness of the
potato improves the overall texture of the soup.

Step 2: Gently cook the vegetables in the saucepan with the
lid on for about 5 minutes on a low heat (this is known as
‘sweating’), then add water, stock or a combination of both to
just cover the vegetables.

Step 3: Simmer with the lid off until the veges are very soft,
then process using a stick blender until smooth (you can also
do this in a normal blender, in batches). Add as much extra
liquid as you like while doing this to get the soup to your
preferred thickness. Taste and season as you like.

Variations

1. Add dried spices or fresh herbs.

2. Include bacon, lamb shanks or spicy sausage.

3. Finish with milk, cream, evaporated milk, coconut cream or additional stock to achieve the desired texture.

4. Garnish with croutons, crispy bacon bits, cheesy pastries, fresh herbs or a swirl of cream.

Recipe Information

Portions: 4–6
Time to make: 40 minutes
Total cost of all ingredients: $2.50 / $0.62 per serve
Dairy-free
Low fat
Vegetarian

Ingredients

1 onion, chopped
1 tablespoon canola oil
1 potato, peeled and chopped (or use another starchy vegetable such as kumara or pumpkin)
4 cups chopped vegetable (or a mixture of vegetables)
Stock or water to cover
salt and pepper

Nutrition Information

per serve
Energy 505 kJ (121 Cals)
Protein 4.3g
Fat 4.0g
- saturated 0.4g
Carbohydrates 17.1g
- sugars 6.9g
Dietary Fibre 5.2g
Sodium 320mg
Calcium 50mg
Iron 1.3mg