Italian Vegetable Soup
By Joe
Source: BBC Good Food, Italian vegetable soup.
A italian vegetable soup recipe for 8 servings, written from a single tested source, with times and temperatures kept as the source set them.
Always check the labels of the products you use.
Method
- 1
Soften the vegetables. Warm the oil in a large saucepan and cook the onions, carrots and celery over a gentle heat for 20 minutes, until they are soft. Add a splash of water if the vegetables start to catch.
- 2
Add the flavourings. Stir in the sugar, garlic, tomato purée, bay, thyme and courgettes. Cook over a medium heat for 4–5 minutes, until they take on a little colour.
- 3
Simmer the soup. Tip in the butter beans, chopped tomatoes and stock. Let it bubble gently for 20 minutes. If you plan to freeze the soup, leave it to cool and freeze it for up to three months.
- 4
Finish with pasta and cheese. To eat it now, stir in half the Parmesan and the pasta and cook gently for 6–8 minutes, until the pasta is tender. Scatter with the basil and the rest of the Parmesan. If the batch was frozen, thaw and reheat it, then add the pasta and cheese and finish in the same way.
Storage
Keep covered and eat within a few days; freeze leftovers if the dish allows it.
EU nutrition claims
- Source of protein: 4.5 g protein per 100 kcal, about 18% of energy (needs ≥ 12%)
Per serving, from the nutrition table. Condition from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
3.1 g per serving
6.2 % of the 50 g daily maximum · 12.4 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- mixing bowl
- scales
- saucepan
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 235 kcal |
| Protein | 10.6 g |
| Carbohydrate | 35.7 g |
| of which sugars | 10.3 g |
| of which free sugars | 3.1 g |
| Fat | 6.3 g |
| of which saturates | 2.4 g |
| Fibre | 5.2 g |
| Salt | 2.17 g |
Protein per 100 kcal
4.5 g High protein needs ≥ 5 g per 100 kcal (20% of energy) and ≥ 10 g per serving
Calculated from USDA FoodData Central ingredient values
