Ingredients 1 large clove garlic
2 medium potatoes
2 large carrots
2 pumpkin wedges
2 zucchini
1 stick celery
1 parsnip
1 brown onion
1 large leek
5-6 cups of vegetable stock
2 large diced tomatoes
2 bay leaves
1 tablespoon canola spread
black pepper
1 can red kidney beans (strained)
250 grams frozen baby peas
Method
Melt canola spread in a large pot. When hot, add crushed garlic, diced onion and sliced vegetables (potatoes, carrots, pumpkin, zucchini, celery, parsnip and leek). Any other vegetable of your choice may be added.
Stir for about 3 minutes. Add diced tomatoes, vegetable stock, bay leaves and black pepper. Bring to the boil and then gently simmer until vegetables are just cooked. Add kidney beans and peas. Bring to the boil again and then remove the heat.
Discard the bay leaves and serve. Optional – sprinkle a small amount of grated low fat cheese on each bowl of soup.
Source: Tickell, J. 2004 “The Great Australian Diet: The Atkins Alternative” Melbourne, Wilkinson Publishing