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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

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 Easy
Air Fryer Friendly
Naturally GF
Veggie
Ingredients
Garlic & herb seasoning

Garlic & herb seasoning

1 sachet

Garlic

Garlic

2

Broccoli

Broccoli

1 packet

Flaked almonds

Flaked almonds

1 packet

Silverbeet

Silverbeet

1

Snacking Tomatoes

Snacking Tomatoes

1 packet

Fetta Cubes

Fetta Cubes

1 packet

Chilli flakes

Chilli flakes

1 sachet

Tomato paste

Tomato paste

1 packet

Potato

Potato

1

Vegetable stock pot

Vegetable stock pot

1 sachet

Olive oil

Olive oil

1 drizzle

Water

Water

1.5 cup

Brown sugar

Brown sugar

1 tsp

Preparation
1
Air fry the veggies

• Cut potato into bite-sized chunks.
• Set air fryer to 200°C. Place potato into the air fryer basket, drizzle with olive oil, season with salt and toss to coat. Cook for 10 minutes. 
• Shake the basket, then add broccoli florets to potato basket and cook until tender, a further 8-10 minutes. 
TIP: No air fryer? 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
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 saucepan over medium-high heat with a drizzle of olive oil.
• Cook tomato paste, garlic & herb seasoning, stock concentrate and garlic, stirring until fragrant, 30 seconds. Add the water, a pinch of 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 with salt and pepper 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

1240

kJ

Energy (kJ)

298

kcal

Calories

14

g

Fat

4.7

g

of which saturates

26.3

g

Carbohydrate

10.6

g

of which sugars

11.5

g

Dietary Fibre

15.5

g

Protein

0

mg

Cholesterol

1220

mg

Sodium

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