n4 nutrition

Spring vegetable and chicken soup

Soups, Entrees
Emily Greenfield
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I never struggle to eat enough fruit but like many others I often find I get to the end of the day without having eaten five serves of vegetables. This is especially true when I'm busy and eating on the run. Vegetables are incredibly important in the diet because they are nutrient dense but low in fat and sugar. They are also high in fibre and provide the body with a complex of vitamins, minerals and phytochemicals which cannot be replicated by any supplement. There is strong evidence to show that eating enough fruit and vegetables can help prevent coronary heart disease, some cancers, overweight and obesity and constipation. Other advantages include a reduction in blood pressure and cholesterol and improved control of diabetes.

There is no good evidence to suggest taking vitamin and mineral supplements will have the same effects. See the Australian Government website, Go for 2 and 5 for more info on eating plenty of fruit and veggies.

  • 150 g pancetta, trimmed of fat and chopped finely
  • 1 red onion, chopped finely
  • 2 garlic cloves, chopped finely
  • 2 large carrots, sliced thinly
  • 1 large leek, halved and sliced length ways
  • 2 handfuls of snow peas or sugar snaps
  • left over roast chicken, shredded
  • Homemade chicken stock from boiling the bones of the chicken carcass -about 1.4 litres
  • Fresh parsley roughly chopped
  • 1 tbsp extra virgin olive oil

1. Heat the olive oil in a large saucepan and fry the pancetta until crispy, then add the onion and garlic and cook until transluscent.

2. Add the chicken stock and bring to the boil.

3. Add the carrots, leek and shredded chicken and simmer for five minutes.

4. A few minutes before serving add the sugar snaps.

5. Serve sprinkled with the parsley and freshly ground pepper and maybe some crusty bread.

Spring vegetable and chicken soup