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Hearty Vegetable Soup - Lunch - 21-Day Yoga Body Slim Down

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Julie Montagu
Julie Montagu
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A soup is one of the most simple and nutritious ways to get more healthy vegetables into your diet. In this session, Julie will show you how to make her a delicious hearty vegetable soup, perfect for a light lunch or dinner. Prepare the night before a busy day and store in the fridge so you can ensure you have a healthy meal option ready to go.

Cooking Recipe

Ingredients:
2 medium sized sweet potatoes, roughly chopped
1 large onion, sliced
4 cloves of garlic, diced
2 carrots, roughly chopped
1 large leek, roughly chopped
2 cups of vegetable stock
Salt and pepper to taste
Coconut oil

Directions:
1. Fry the onions and garlic in coconut oil over a medium heat. After two or three minutes add the sweet potato and leek in too. Leave this to heat for ten or so minutes, remembering to stir every now and then to prevent anything from burning.

2. If your ten minutes has passed then you can move the garlic, onion, leeks and sweet potato into a large pot with two cups of water and two cups of vegetable stock.

3. Chop the carrots and add them to the pot. Boil for a further ten minutes, then reduce the heat to simmer.

4. Leave it on a low heat for twenty minutes to really soften the sweet potato up before removing from the heat and serving.

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Try out some of Julie's other fantastic lunch ideas below!

Cashew Corn Soup with Broccoli Puree

Servings: 4

Ingredients:
1/2 cup of cashew nuts, soaked in water overnight
A bunch of broccoli
6 1/2 garlic cloves
1 1/2 onions
A Splash almond milk
1 tbsp dairy-free butter
Pink Himalayan salt
Pinch of paprika
1 tsp cumin
1 tsp turmeric
1 1/2 cups sweetcorn
1 cube of veg stock
4 cups of water

Directions:
Puree
1. Cut the broccoli into florets. Boil the florets in water with 2 cloves of garlic and half an onion.

2. After a few minutes, remove half of the florets and refresh them in ice cold water to cool them down for garnish. Allow the remaining broccoli to boil the remaining broccoli for a further ten minutes.

3. Once the broccoli, garlic and onions are boiled, blend them together with a splash of almond milk and a tablespoon of dairy-free butter. Chuck in a dash of salt, a pinch of paprika and half a clove of raw garlic.

Soup
1. Start by frying a chopped onion in some oil over a medium heat with 4 cloves of garlic.

2. After a few moments, add in a teaspoon of cumin and turmeric and continue to fry. After another minute add in half a cup of the soaked cashew nuts and the one and a half cups of sweetcorn. Now is the time to pour in four cups of water, bring it to the boil and then let it simmer for one hour.

3. After this hour has passed, add a cube of veg stock into the pan and continue to simmer for another half an hour. You can now blend it to a fine consistency and add more salt if necessary. Your soup is now ready to be served into bowls.

4. Once you have done so, pour as much puree as you like over the top and also position a couple of pieces of the previously blanched broccoli in the centre of each bowl to decorate. Enjoy!

Three Bean Chilli

Servings: 4 people

Ingredients:
2 medium red onions, peeled and chopped
3 cloves of garlic, peeled and finely chopped
1 medium leek, chopped
1 red chilli, finely chopped
2 400g cans of chopped tomatoes
125g of green lentils
1 400g can of kidney beans, drained and rinsed
1 400g can of black beans, drained and rinsed
1 litre of veg stock
3 tablespoons of coconut oil
1 tablespoon of cumin
2 tablespoons of coriander
2 tablespoons of dried oregano
Himalayan sea salt

Directions:
1. Heat your coconut oil in a large pan for a few moments before you add in the onions, garlic, leek and chilli. Continue on a medium heat for approximately five minutes.

2. After five minutes add in the oregano, coriander and cumin. Fry for a further two minutes, adding in a few tablespoons of water if you feel it’s needed.

3. Next add in the two cans of chopped tomatoes as well as the kidney beans, black beans and the lentils. Give this all a quick stir and then pour the litre of veg stock into the pan too.

4. Bring your pan to the boil and then lower the heat to allow your chilli to simmer for approximately one hour. Be sure to remember to stir the pan every fifteen minutes.

5. Once your hour is up, your chilli is ready to be served into four bowls. My kids love to have theirs with a chunk of wholemeal bread on top that soaks up the delicious juicy flavour as you eat! This chilli will last a few days in the fridge when kept in an airtight container so it’s a great dish to make a huge batch of for keeping for another day.

Hearty Vegetable Soup
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