SERVES: 2 | PREP TIME: 5 MINUTES | COOK TIME: 25 MINUTES
This chunky soup is the perfect nourishing lunch. Kale really is the superhero vegetable that lives up to its reputation, it is bursting with Vitamin C, Vitamin A, calcium and magnesium. Adding onions, leeks and carrots means you are definitely getting lots of goodness into one bowl. The mixed beans and sunflower seeds provide protein and fat which will keep you fuller for longer.
INGREDIENTS
· 1 onion, diced
· 1 carrot, peeled and cubed
· 1 leek, trimmed and sliced
· 2 garlic cloves, finely diced
· 1 tsp chilli flakes
· Tin of mixed beans
· 1 litre vegetable stock
· 250g kale, removed from the stalk and roughly chopped
To serve: (optional)
Freshly grated parmesan
1 tbsp sunflower seeds per portion
INSTRUCTIONS
1. Prepare your vegetables, and your stock
2. Add 1 tbsp oil to a large pot over a medium heat, add the onion, carrot and leek and sauté for 8 minutes until softened
3. Add the garlic and chilli for 1 further minute
4. Rinse and drain the beans. Add them to the pot with the vegetable stock and season. Bring to the boil and reduce to a simmer for 10 minutes
5. Add the kale and place the lid on the pot for a final 5 minutes
6. No need to blend, serve this soup directly into bowls. Top with some freshly grated parmesan and crunchy sunflower seeds
Nutrition information per person: 360 calories / 50g carbs / 12g fat / 18g protein.
Vegetarian. Can be modified to be vegan friendly.
Recipe in collaboration with https://harvestday.ie/
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