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Vegetable Soup
Vegetable Soup
Method

                                                                                                                    Photo credit: G. Drakopoulos - Food Styling: T. Webb

  • Heat the oil in a large pot over medium heat.
  • Add the onions, potatoes, garlic and carrots. Cook for 5-8 minutes, until the vegetables start to turn light golden.
  • Add the Chinese lettuce and cook for a few more minutes.
  • Add the water or stock. Turn up heat and bring to a boil. When it starts to boil, lower the heat and simmer for 10-12 minutes, until the lettuce softens.
  • Remove from heat and set it aside to cool for 15 minutes. Add the rocket.
  • Beat the mixture in a food processor until it is smooth. Season to taste.
  • When smooth, heat the soup again over low heat.
  • Serve in bowls. Top with salmon and pomegranate seeds.
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Nutritional
Chart

Nutrition information per portion

238
Calories (kcal)
12 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

8.4
Total Fat (g)
12 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

1.6
Saturated Fat (g)
8 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

26.6
Total Carbs (g)
10 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

7.4
Sugars (g)
8 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

11.0
Protein (g)
22 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

5.7
Fibre (g)
23 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

1.2
Sodium (g)
20 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.