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Monastery soup

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $1.57

$1.57 per serving

7 people like this recipe

7 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 fall,winter,vegetarian,vegan,gluten-free,dairy-free,healthy,gluten free,dairy free,lacto ovo vegetarian,vegan soup,antipasti,starter,snack,appetizer,antipasto,hor d'oeuvre
spoonacular Score:91%

Spoonacular Score: 91%

 

Monastery soup could be just the gluten free, dairy free, lacto ovo vegetarian, and vegan recipe you've been looking for. For $1.57 per serving, you get a hor d'oeuvre that serves 4. One serving contains 258 calories, 8g of protein, and 8g of fat. This recipe from spoonacular user oldroaddog46 requires salt and pepper, vegetable stock, garlic, and celery. From preparation to the plate, this recipe takes roughly 45 minutes. Winter will be even more special with this recipe. Monastery soup, A Quick And Easy Soup {miso Soup With Soba Noodles Or Mung Bean, and Pea soup with lettuce and mint (aka: clean out the fridge soup!) are very similar to this recipe.

Ingredients

Servings:
2 large
2 large potatoes
potatoes
1 large
1 large onion
onion
2 cloves
2 cloves garlic
garlic
2 Tbs
2 Tbs sunflower oil
sunflower oil
2 large
2 large carrots
carrots
1
1  leek
leek
2 sticks
2 sticks celery
celery
3.53 oz
3.53 oz broad beans
broad beans
1.05 qt
1.05 qt vegetable stock
vegetable stock
1 Handful
1 Handful fresh parsley
fresh parsley
some
some salt and pepper
salt and pepper
2 large potatoes
2 large
potatoes
1 large onion
1 large
onion
2 cloves garlic
2 cloves
garlic
2 Tbs sunflower oil
2 Tbs
sunflower oil
2 large carrots
2 large
carrots
1  leek
1
leek
2 sticks celery
2 sticks
celery
3.53 oz broad beans
3.53 oz
broad beans
1.05 qt vegetable stock
1.05 qt
vegetable stock
1 Handful fresh parsley
1 Handful
fresh parsley
some salt and pepper
some
salt and pepper

Equipment

frying pan
frying pan
frying pan
frying pan


Instructions

1. Heat the oil in a large pan, add the potato, onion and garlic and saut, covered, for 10 minutes. 2. Add the carrots, leek and celery and saut for 5 minutes. 3. Add broad beans and vegetable stock. Cover and simmer gently for 10 minutes, until the potatoes and broad beans are soft. 4. Add parsley and salt and pepper if needed. Serve with crusty bread.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $1.57
Ingredient
2 larges potatoes
1 large onion
2 cloves garlic
2 Tbs sunflower oil
2 larges carrots
1 leek
2 sticks celery
100 grams broad beans
1 liter vegetable stock
1 Handful fresh parsley
Price
$0.98
$0.33
$0.13
$0.38
$0.25
$0.33
$0.30
$0.20
$3.21
$0.16
$6.29

Tips

Health Tips

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Be conscious of your choice of cooking oils. Some studies have shown that vegetable oils like safflower oil, sunflower oil, and canola oil might actually contribute to heart disease. Olive oil is a good alternative for low temperature cooking, while coconut oil is a recent favorite for high temperature cooking. Do your research!

  • Some bouillon/stock products contain gluten, some don't. If you are following a gluten-free diet, always read product labels carefully.

Cooking Tips

  • Carrots can be stored in the fridge for 2 to 3 weeks. The starch in the carrots will turn to sugar over time, but this is not a problem, they'll just taste sweeter. The academy lesson about carrots contains more useful information.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • get more cooking tips

Green Tips

  • Beans freeze well, so don't throw out your leftovers!

  • According to the Environmental Working Group (EWG), celery is one of the worst vegetables in term of pesticide residue. If you're trying to reduce pesticide residue in your diet, be sure to buy organic celery.

Disclaimer

Nutritional Information

Quickview
258 Calories
7g Protein
7g Total Fat
42g Carbs
58% Health Score
Limit These
Calories
258
13%

Fat
7g
12%

  Saturated Fat
0.8g
5%

Carbohydrates
42g
14%

  Sugar
7g
8%

Cholesterol
0.0mg
0%

Sodium
1115mg
49%

Get Enough Of These
Protein
7g
16%

Vitamin A
7096IU
142%

Manganese
1mg
74%

Copper
0.92mg
46%

Iron
7mg
40%

Vitamin C
31mg
38%

Vitamin K
38µg
37%

Fiber
8g
34%

Vitamin B6
0.64mg
32%

Potassium
1102mg
32%

Folate
94µg
24%

Vitamin E
3mg
23%

Magnesium
70mg
18%

Phosphorus
140mg
14%

Vitamin B3
2mg
13%

Calcium
110mg
11%

Vitamin B2
0.14mg
8%

Vitamin B1
0.13mg
8%

Vitamin B5
0.83mg
8%

Zinc
1mg
8%

Selenium
1µg
3%

covered percent of daily need

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