Soup - farmhouse
Preparation time:
Recipe highlights Serves: 7
- Good source of folate
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Dairy free
- Gluten free
- Egg free
- Nut free
- Low salt
- Share
this recipe - Email this recipe
- Save
this recipe - Add recipe to your shopping list for re-using and sharing
Ingredients
- 1 veal knuckle, sawn into pieces
2 litres water
2 bay leaves
4 parsley, stalks fresh
ground pepper, freshly
3/4 cup white beans, (150g)
3/4 cup brown lentils, (150g)
3/4 cup brown rice, (150g)
6 cups diced vegetables, (carrot, onion, parsnip, pumpkin, potato) (750g)
1 small eggplant, cut into 2cm dice
150 g broccoli pieces
150 g cauliflower pieces
1/2 cup fresh basil leaves, chopped (20g)
Cooking method
-
1. In a large saucepan, place veal, water, bay leaves, whole parsley stalks, pepper, beans and lentils.
2. Heat until liquid begins to boil, cover, turn off heat and leave for 1 hour.
3. Bring back to the boil and leave to simmer, covered, for 1½ hours.
4. Remove parsley and bay leaves.
5. Add rice, eggplant and 6 cups of vegetables. Cook for a further ½ hour.
6. Remove veal knuckle from soup.
7. Separate meat from bones and return meat to saucepan.
8. Add broccoli and cauliflower and simmer for 15 minutes.
9. Add basil and serve.
Notes: Soup portions may be reheated in the microwave.
Nutritional facts
|
| Average Quantity per Serving | Average Quantity per 100g |
| Energy | 972kJ (232Cal) | 169kJ (40Cal) |
| Protein | 19.0g | 3.3g |
| Fat, Total | 1.6g | less than 1g |
| - Saturated | less than 1g | less than 1g |
| - Monunsaturated | less than 1g | less than 1g |
| - Polyunsaturated | less than 1g | less than 1g |
| Cholesterol | 39.6mg | 6.9mg |
| Carbohydrate | 31.4g | 5.5g |
| Carbohydrate-Available | 31.4g | 5.5g |
| - Sugars | 5.8g | 1.0g |
| Water | 511g | 89.0g |
| Dietary Fibre | 6.8g | 1.2g |
| Sodium | 115mg | 20mg |
| Potassium | 842mg | 147mg |
| Magnesium | 73.7mg (23%RDI) | 12.8mg |
| Calcium | 68.4mg (9%RDI) | 11.9mg |
| Phosphorus | 275mg (27%RDI) | 47.9mg |
| Iron | 2.8mg (24%RDI) | less than 1mg |
| Zinc | 2.8mg (23%RDI) | less than 1mg |
| Thiamin | 0.3mg (24%RDI) | 0.0mg |
| Riboflavin | 0.3mg (19%RDI) | 0.1mg |
| Niacin | 4.8mg | 0.8mg |
| Niacin Equivalents | 8.6mg (86%RDI) | 1.5mg |
| Vitamin C | 57.4mg (144%RDI) | 10.0mg |
| Folate | 108ug (54%RDI) | 18.8ug |
| Vitamin A | 532ug (71%RDI) | 92.6ug |
| Retinol | 0.7ug | 0.1ug |
| B-Carotene Equivalents | 3180ug | 553ug |
Contributed by:
(Logo links to further information)
Source: The Good Gut Cookbook
This recipe was orginally published as:
All in one farmhouse soup
Recipe publication date on: 06/24/2003
Last reviewed on: 04/07/2013
