Tuscan Roast Veggie & Lentil Soup

Name: Tuscan Roast Veggie & Lentil Soup with Basil Pesto & Parmesan Crisps
Total time: 30 min
Yield: 2
Cuisine: Italian
Ingredients: olive oil; 1 carrot; 1 zucchini; 2 clove garlic; 1 stalk celery; 1 tomato; 1 bag silverbeet; ½ tin lentils; 1 packet tomato paste; 2 cup water; 1 sachet garlic & herb seasoning; 1 sachet vegetable stock powder; 20 g butter; 1 tsp brown sugar; 1 packet basil pesto; 1 packet grated Parmesan cheese

with Basil Pesto & Parmesan Crisps

4.5(367)

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Calories

:

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Protein

:

15.8g protein

Preparation Time

:

30 minutes

Difficulty

:

Easy

Under 30g carbs

Easy Prep

Veggie

Not Suitable for Coeliacs

Calorie Smart

Allergens:

Milk
May contain traces of allergens

Brimming with vibrant veggies and hearty lentils, this tomatoey, pesto-adorned soup is comfort in a bowl - and who needs carby croutons when you have umami-rich Parmesan crisps? *This recipe is under 650kcal per serving and under 30g carbohydrates per serving.* *Unfortunately, this week's butter beans were in short supply, so we've replaced them with lentils. Don't worry, the recipe will be just as delicious!*

Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts and wheat.

Ingredients

Serving amount

1

carrot

1

zucchini

2 clove

garlic

1 stalk

celery

1

tomato

1 bag

silverbeet

½ tin

lentils

1 packet

tomato paste

1 sachet

garlic & herb seasoning

1 sachet

vegetable stock powder

1 packet

basil pesto

(Contains: Milk;)

1 packet

grated Parmesan cheese

(Contains: Milk;)

Not included in your delivery

olive oil

2 cup

water

20 g

butter

(Contains: Milk;)

1 tsp

brown sugar

Nutritional Values

Energy (kJ)1919 kJ

Fat27.6 g

of which saturates9.8 g

Carbohydrate32.1 g

of which sugars15.3 g

Dietary Fibre11.7 g

Protein15.8 g

Sodium1545 mg

The average adult daily energy intake is 8700 kJ

Utensils

•Baking Tray

•Baking Paper

•Large Pan

Cooking Steps

PDF

1

• Preheat oven to 240°C/220°C fan-forced. • Cut carrot and zucchini into bite-sized chunks. • Place prepped veggies on a lined oven tray. Drizzle with olive oil, season with salt and toss to coat. Roast until tender, 20-25 minutes. • Meanwhile, finely chop garlic. Finely chop celery. Roughly chop tomato. Thinly slice silverbeet. Drain the lentils (see ingredients).

2

• On a second lined oven tray, place grated Parmesan cheese in even circles to make two per person. • Bake until golden and crisp around the edges, 6-8 minutes (these can burn fast, so keep an eye on them!).

TIP: If your oven tray is getting crowded, bake the Parmesan crisps in batches.

TIP: The Parmesan crisps will crisp up as they cool.

3

• In a large saucepan, heat a drizzle of olive oil over medium-high heat. Cook celery, stirring occasionally, until slightly softened, 2-3 minutes. • Add tomato paste and garlic and cook, stirring, until fragrant, 30 seconds. • Add tomato, the water, garlic & herb seasoning, vegetable stock powder, the butter, and brown sugar. Reduce heat to medium-low and simmer, 3-4 minutes. • Add silverbeet, lentils and roast veggies and continue to simmer, until silverbeet has wilted, 1-2 minutes. Season with pepper.