Of which 4.1 g sugars and 0.8 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Vitamin C (tomato) · Vitamin A (carrot) · Fiber (green beans)
Allergens none
Potato-free vegetable soup
A light soup of fresh vegetables, ready in 35 minutes, without a single gram of potato.
Ingredients
- 2 medium carrots, chopped (120 g / 4 oz)
- 1 medium zucchini, chopped (200 g / 7 oz)
- 1 cup green beans, cut (110 g / 4 oz)
- 1 small onion, chopped (70 g / 2½ oz)
- 2 ripe tomatoes, peeled and chopped (200 g / 7 oz)
- 2 tbsp olive oil (20 g / ¾ oz)
- chopped fresh parsley and cilantro, to taste (3 g)
- salt and black pepper, to taste
- 1½ liters (6¼ cups) water or vegetable broth — not counted in the macros
Method
- Cut the carrots, zucchini, green beans, onion and tomatoes into small, even pieces so they cook at the same rate.
- Heat the olive oil (keep a little back for serving) in a large pot over medium heat and sauté the onion until translucent, about 3 minutes.
The full method (7 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Juices, Shots & Soups”. The English edition is coming soon.
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