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Veg and grains soup recipe

Veg and grains soup recipe

92 ratings

For a tasty vegan soup recipe that's sure to comfort, try a steaming bowl of this herby vegetable soup. Make it extra hearty with ancient grains and serve with crusty bread for dunking. It's so easy, and entirely vegan and dairy-free, so a perfect meat-free dinner idea for two. Serve up in just 40 minutes, or make ahead and freeze for a fuss-free evening. See method

  • Serves 2
  • 5 mins to prepare and 35 mins to cook
  • 299 calories / serving
  • Freezable
  • Healthy
  • Vegan
  • Vegetarian
  • Dairy-free

Ingredients

  • 1 tbsp olive oil, plus extra to serve (optional)
  • 1 onion, finely chopped
  • 1 carrot, finely chopped
  • 1 leek, finely chopped
  • 3 garlic cloves, finely chopped
  • 2 salad tomatoes, finely chopped
  • 1 tsp dried oregano
  • 100g quick-cook seven grains
  • ½ vegetable stock pot, made up to 600ml
  • 100g spinach
  • crusty bread, to serve (optional)
If you don't have any leeks, try using spring or white onions instead

Each serving contains

  • Energy

    1260kj
    299kcal     15%

  • Fat

    8g 12%

  • Saturates

    1g 7%

  • Sugars

    10g 12%

  • Salt

    1.1g 18%

of the reference intake
Carbohydrate 45.4g Protein 9.7g Fibre 8g

Method

  1. Heat the oil in a large, lidded saucepan set over a medium heat. Add the onion, carrot and leek and cook, stirring occasionally, for 8-10 mins or until softened and coloured slightly. Mix in the garlic.
  2. Stir in the tomatoes, oregano and grains; pour over the stock. Stir well and bring to the boil, then cover and reduce the heat to low. Simmer for 15-20 mins until the grains are cooked through.
  3. Increase the heat to medium and bring the soup back to the boil. Add the spinach and cook for 5-6 mins until wilted. Using a hand blender, blitz briefly to a chunky consistency. Drizzle with a swirl of olive oil and serve with crusty bread, if you like.

Freezing and defrosting guidelines

Make the soup, then leave to cool at room temperature. Freeze (without garnishes or toppings) in a rigid container, leaving a bit of space for expansion, for up to 1-3 months. Reheat either from frozen or defrost in the fridge overnight. Once piping hot, add toppings or garnishes and serve.

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