Veg and grains soup recipe
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
- Dairy-free
- Vegan
- Vegetarian
- Healthy
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)
Each serving contains
- Energy
- 1260kJ 299.0kcal
- Fat
- 8g
- Saturates
- 1g
- Salt
- 1.1g
- Sugars
- 10g
of the Reference intake
Carbohydrate 45.4gProtein 9.7gFibre 8.0g
Method
- 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.
- 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.
- 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.
- See more Soup recipes
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.
