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Tuscan Roast Veggie & Lentil Soup
Calorie Smart
Under 30g carbs
Veggie
Tuscan Roast Veggie & Lentil Soup

with Basil Pesto & Parmesan Crisps

Difficulty: 1/3
Italian

Brimming with vibrant veggies and hearty lentils, this tomatoey, pesto-adorned soup is comfort in a bowl - and who needs carby croutons when you have umami-rich Parmesan crisps? *This recipe is under 650kcal per serving and under 30g carbohydrates per serving.* *Unfortunately, this week's butter beans were in short supply, so we've replaced them with lentils. Don't worry, the recipe will be just as delicious!*

Allergens

Milk
May contain traces of allergens

Utensils

Large Pan
Baking Paper
Baking Tray

Tags

Calorie Smart
Under 30g carbs
Naturally GF
Veggie
SEO
Not Suitable for Coeliacs
Easy Prep
Ingredients
Olive oil

Olive oil

Carrot

Carrot

1

Zucchini

Zucchini

1

Garlic

Garlic

2 clove

Celery

Celery

1 stalk

Tomato

Tomato

1

Silverbeet

Silverbeet

1 bag

Lentils

Lentils

0.5 tin

Tomato paste

Tomato paste

1 packet

Water

Water

2 cup

Garlic & herb seasoning

Garlic & herb seasoning

1 sachet

Vegetable stock powder

Vegetable stock powder

1 sachet

Butter

Butter

20 g

Brown sugar

Brown sugar

1 tsp

Basil pesto

Basil pesto

1 packet

Grated Parmesan cheese

Grated Parmesan cheese

1 packet

Preparation
1
1

• Preheat oven to 240°C/220°C fan-forced. • Cut carrot and zucchini into bite-sized chunks. • Place prepped veggies on a lined oven tray. Drizzle with olive oil, season with salt and toss to coat. Roast until tender, 20-25 minutes. • Meanwhile, finely chop garlic. Finely chop celery. Roughly chop tomato. Thinly slice silverbeet. Drain the lentils (see ingredients).

2
2

• On a second lined oven tray, place grated Parmesan cheese in even circles to make two per person. • Bake until golden and crisp around the edges, 6-8 minutes (these can burn fast, so keep an eye on them!). TIP: If your oven tray is getting crowded, bake the Parmesan crisps in batches. TIP: The Parmesan crisps will crisp up as they cool.

3
3

• In a large saucepan, heat a drizzle of olive oil over medium-high heat. Cook celery, stirring occasionally, until slightly softened, 2-3 minutes. • Add tomato paste and garlic and cook, stirring, until fragrant, 30 seconds. • Add tomato, the water, garlic & herb seasoning, vegetable stock powder, the butter, and brown sugar. Reduce heat to medium-low and simmer, 3-4 minutes. • Add silverbeet, lentils and roast veggies and continue to simmer, until silverbeet has wilted, 1-2 minutes. Season with pepper.

4
4

• Divide Tuscan roast veggie and lentil soup between bowls. • Top with basil pesto and Parmesan crisps to serve.

Nutrition per serving

1919

kJ

Energy (kJ)

27.6

g

Fat

9.8

g

of which saturates

32.1

g

Carbohydrate

15.3

g

of which sugars

11.7

g

Dietary Fibre

15.8

g

Protein

1545

mg

Sodium

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