With the temperatures outside dropping and the clocks going back an hour autumn is officially arrived. One of the best ways to stay cosy and warm, from the inside out, is with a soup. Packed with goodness, to give your immune system a much need boost, it takes 5 minutes to prep, 15 minutes to cook and is only 226 calories per serving.
Ingredients: Serves 2 people and it is 2 of your 10 a day per person
460g broccoli – cut into chunks, stems and stork included
280g frozen garden peas
1 x garlic clove crushed
½ x kallo vegetable stock in 1 pint of boiling water
1 pint boiled hot water
Pinch of cracked black pepper
Pinch of chilli flakes
1 Spray the oil in a cold saucepan before placing it on a medium heat. When the saucepan is heated add the garlic and stir.
2 Then add the broccoli, green peas, vegetable stock, water, chilli flakes and cracked black pepper. Stir then bring to the boil.
3 Once it has boiled up, stir and leave to cook on a medium heat for 10-12 minutes.
4 Then remove from the heat either blend with a hand blender or in a blender jug and whiz until smooth.
5 Return to the heat and leave it simmer on a medium heat for 3 minutes stirring occasionally.
6 It’s then ready to enjoy.
Broccoli helps reduce cholesterol levels, detoxify the body, aids digestion, and has anti-inflammatory benefits. It is high in fibre, vitamin-C, vitamin-B6, vitamin- A and potassium. It is also packed with anti-oxidants which help fight and prevent cancer, protein, magnesium, phosphorus, zinc and iron.
Green peas help lower cholesterol, are low in calories and are an excellent source of folic acid, protein and soluble fibre. As well as vitamin-A, vitamin-C, vitamin-K and B-complex vitamins like niacin and thiamin they are also rich in calcium, iron, copper, zinc and manganese.
Garlic has anti-bacterial, anti-viral, anti-fungal, anti-cancer, anti-diabetic, immune boosting and cholesterol lowering properties. It is packed with potassium, iron, calcium, zinc and selenium – which is a healthy heart mineral.
Black pepper helps to absorb selenium, B-complex vitamins, beta-carotene from foods. It is an anti-inflammatory and it contains potassium, calcium, zinc, manganese, iron, B-complex vitamins, vitamin-A and vitamin-C.
Chilli flakes contain anti-bacterial and anti-diabetic properties and lowers cholesterol. They are rich in vitamin-C which is important for the collagen required for blood vessels, skin, and bones. It also has vitamin-A, B-complex, capsaicin which relaxes blood vessels which lowers blood pressure, potassium which helps controlling heart rate and blood pressure.