in the past
future
vegetable soup
light fast
1
chicken and butternut puree vegetable soup
raw material
20ml olive oil, 1 pepper garlic, chopped and chopped, 1 peeled garlic, 320g, shredded 4 onion Boneless chicken pieces, diced, 1 pumpkin (small) peeled, seeded and cut into pieces, 1 portion of less-salt vegetable soup, 120g lentils, 4 small handfuls of spinach cut, 2 large handfuls of cilantro, 2.5g chili Sauce, 4 slices of whole-wheat bread or 8 oatmeal biscuits
method
▶️ 1. Pour olive oil into non-stick steel and heat over medium heat. Add most of the chopped peppers, onion, and garlic to the pan, and leave a small portion of the chopped peppers to taste. Stir fry for 10 minutes until golden brown.
▶️ 2. Put chicken cubes and pumpkin cubes in the pot, turn the heat to medium-high, and stir fry for 10 minutes.
▶️ 3. Pour vegetable broth into the pot and add lentils. After the high heat is brought to a boil, reduce to medium heat, cover and simmer for 15 minutes until the chicken is cooked through and the lentils are soft.
▶️ 4. Add spinach segments and 3/4 chopped coriander and cook for 1 to 2 minutes. If the soup is thick, add water.
▶️ 5. Season with chili sauce, pour in the remaining crushed pepper and coriander. Serve with whole-wheat bread or oatmeal biscuits.
2
vegetable soup
raw material
32 asparagus, 20 ml olive oil or rapeseed oil, 1 onion cut into strips, 2 garlic cloves, 4 carrots cut into pieces, 280 g tomato cut into pieces, 2 leeks cut into pieces, 1.25 liters of low-salt vegetable soup, 185 grams of low-fat natural yogurt, 4 slices of whole wheat bread or 8 oatmeal biscuits
method
▶️ 1. Wash asparagus and cut into sections. Add olive oil to a nonstick pan and heat it over medium heat. Add onion strips and minced garlic and stir fry for 2 minutes.
▶️ 2. Add carrot pieces, tomato pieces, chopped leeks, asparagus pieces and vegetable soup to the pot and bring to a boil. Reduce the heat to low, cover the pot, and simmer for 15 minutes until the asparagus is tender.
▶️ 3. Pour yogurt and serve with whole wheat bread or oatmeal biscuits.
