Green Veg Synbiotic Soup

Creating dishes that benefit your gut is a simple and effective way to stay healthy and provide your body with the ideal combinations of nutrients for optimal function. By understanding your produce and ingredients, and the benefits they contain, you can cook in a way that supports your overall well-being. This soup is a symbiotic symphony ready to fill and fuel you from the inside. 

Recipe Details

Serves: 8

Portion Size: 1.5 cups

Preparation Time: 5 minutes

Cooking Time: 20 minutes

Nutritional Information

Energy: 117 kCal

Protein: 3 g

Carbohydrates: 11.3 g

Sugar: 3.2 g

Fat: 7.6 g

Fibre: 2.6 g

Dietary Requirements

Lacto-Ovo Vegetarian

Low GI

Gluten-Free

Equipment List

Large pot

Cutting board 

Knife 

Measuring cup 

Measuring spoon 

Wooden spoon

Stick blender

Ingredients

  • ½ medium head broccoli, roughly chopped
  • ½ medium head cauliflower, roughly chopped 
  • 1 brown onion, roughly chopped 
  • 2 large leeks,  roughly chopped 
  • 4 cloves garlic,  whole
  • 4 cloves Liviana® Black Garlic
  • 5 spinach leaves
  • Handful of fresh parsley 
  • 5 sprigs fresh thyme
  • 1 tsp cumin, ground
  • 1 tsp coriander, ground
  • 4 tbsp Liviana® Extra Virgin Olive Oil 
  • 1l water
  • ½ cup plain full cream yoghurt
  • Salt and pepper

Method

1. Add all of the ingredients, except the yoghurt, into a large pot. Place over high heat on a stove until the water starts to boil.

2. Turn down the heat to a simmer. 

3. Simmer uncovered for 15 - 20 minutes until the onions become transparent. 

4. Blend until smooth with a stick blender. 

5. Generously season with salt and pepper.

6. Serve with a dollop of plain full-cream yoghurt and sourdough bread. 

Wilna Eksteen

Registered Dietitian

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