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

with Double 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

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

Utensils

Large Pan
Baking Paper

Tags

Quick Prep
Easy
Prepped in 10
Calorie Smart
Under 40g carbs
Air Fryer Friendly
Vegetarian
Naturally GF
Veggie
Ingredients
Vegetable stock pot

Vegetable stock pot

1 sachet

Fetta Cubes

Fetta Cubes

2 packet

Garlic

Garlic

2

Flaked almonds

Flaked almonds

1 packet

Snacking Tomatoes

Snacking Tomatoes

1 packet

Chilli flakes

Chilli flakes

1 sachet

Potato

Potato

1

Garlic & herb seasoning

Garlic & herb seasoning

1 sachet

Silverbeet

Silverbeet

1

Tomato paste

Tomato paste

1 packet

Broccoli

Broccoli

1 packet

Olive oil

Olive oil

1 drizzle

Water

Water

1.5 cup

Brown sugar

Brown sugar

1 tsp

Preparation
1
Air fry the veggies

• 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 and snacking tomatoes 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
Get prepped

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

3
Cook the soup

• 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, vegetable stock powder 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

• 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

364

kcal

Calories

1520

kJ

Energy (kJ)

19.5

g

Fat

8.3

g

of which saturates

26.4

g

Carbohydrate

10.7

g

of which sugars

11.5

g

Dietary Fibre

20

g

Protein

0

mg

Cholesterol

1640

mg

Sodium

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