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Mediterranean Veggie Soup
Calorie Smart
Under 40g carbs
Air Fryer Friendly
Mediterranean Veggie Soup

with Crumbled Fetta & Flaked Almonds

10 min
Difficulty: 1/3
Italian

Soups are such a dinner-time staple as they are always brimming with warm and homey flavours. Packed into this soup are several veggies and crumbly cheese, waiting to be slurped up by you! *This recipe is under 650kcal per serving and under 40g carbohydrates per serving.*

Allergens

Traces of Cashew
Pine Nut
Walnut
Pistachio
Macadamia
Pecan
Brazil nut
Hazelnut
Milk
Peanuts
May contain traces of allergens
Soy
Almond
Sesame

Utensils

Baking Paper
Medium Saucepan
Baking Tray
Air Fryer

Tags

Quick Prep
Calorie Smart
Under 40g carbs
Air Fryer Friendly
Veggie
Climate Superstar
Feel-likeachampion
Winter-delights
Ingredients
Olive oil

Olive oil

Carrot

Carrot

1

Potato

Potato

1

Zucchini

Zucchini

1

Garlic

Garlic

2 clove

Silverbeet

Silverbeet

1 packet

Snacking Tomatoes

Snacking Tomatoes

1 packet

Tomato paste

Tomato paste

1 packet

Garlic & herb seasoning

Garlic & herb seasoning

1 sachet

Water

Water

1.5 cup

Salt

Salt

0.25 tsp

Brown sugar

Brown sugar

1 tsp

Fetta Cubes

Fetta Cubes

1 packet

Flaked almonds

Flaked almonds

1 packet

Chilli flakes

Chilli flakes

pinch

Preparation
1
1

• Cut carrot, potato and zucchini into bite-sized chunks. • Set air fryer to 200°C. Place veggies into the air fryer basket, season with salt, drizzle with olive oil and toss to coat. • Cook for 10 minutes. Shake the basket, then cook until tender, a further 5-10 minutes. TIP: No air fryer? Prep carrot, potato, zucchini as above. Place prepped veggies on a lined oven tray with a drizzle of olive oil. Season with salt and toss to coat. Roast until tender, 15-20 minutes.

2
2

• Meanwhile, finely chop garlic. • Thinly slice silverbeet. • Halve snacking tomatoes.

3
3

• When the veggies have 5 minutes cook time remaining, heat a medium saucepan over medium-high heat with a drizzle of olive oil. • Cook tomato paste, garlic & herb seasoning and garlic, stirring until fragrant, 30 seconds. Add the water, salt and the brown sugar, then bring to a simmer and cook until reduced, 2-4 minutes. • Add roasted veggies, snacking tomatoes and silverbeet and cook until wilted, 2-3 minutes. Season to taste.

4
4

• Divide Mediterranean veggie soup between bowls. • Crumble over fetta cubes. Top with flaked almonds and a pinch of chilli flakes (if using) to serve. Enjoy!

Nutrition per serving

1078

kJ

Energy (kJ)

258

kcal

Calories

9.2

g

Fat

4

g

of which saturates

28.3

g

Carbohydrate

11.6

g

of which sugars

10.8

g

Dietary Fibre

13.8

g

Protein

1375

mg

Sodium

Mediterranean Veggie Soup
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