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Low Carb Massive Vegie Cookup

Massive Weekly Vegie Cookup

Every Sunday I make up this big vegetable soup type meal. Serve up a cup or more with some lean protein and you have a quick & very healthy meal. It’s awesome for winter and by changing the protein you have with it, it’s delicious for both lunch and dinner.


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Prep Time
30 min

Cook Time
2 hr

Total Time
2 hr 30 min

Prep Time
30 min

Cook Time
2 hr

Total Time
2 hr 30 min

Ingredients
  1. 2 – 3 Tblsp Olive or Coconut Oil
  2. 3 Large Brown Onions
  3. 1 Red Capsicum
  4. 4 Celery Sticks (including leafs)
  5. 4 Cloves of garlic
  6. Bunch Italian Parsley, chopped
  7. 2 Litres of Chicken Stock
  8. ½ Cabbage (shredded)
  9. 1 head of Broccoli, chopped
  10. ½ Cauliflower, chopped
  11. 2 – 3 Zucchini’s, chopped
  12. 1 Tblsp mixed herbs
  13. 2 x 400ml cans chopped tomatoes
  14. ½ – 1 box frozen spinach
  15. Optional Extra’s (perhaps exclude if losing weight)
  16. 1 butter beans, drained
  17. 1 tin 4 bean mix, drained
  18. 3 – 4 Carrots
  19. Pumpkin
  20. Sweet Potato
Instructions
  1. Heat oil in an 8 – 10 litre stock pot. On a medium heat cook the onion, garlic, celery and capsicum until onions are clear and soft. Stirring occasionally and put the lid on the pot.
  2. Add the 2 litres of stock, cans of tomatoes, all other vegetables. Stir until well mixed, place the lid on the pot, turn heat up to medium high until simmering. Then turn down heat and let cook for an hour or so until all vegetables are soft. Stirring occasionally.
  3. When cooked, allow to cool before tipping into TWO x 4 or 5 litre containers. Store one in the refrigerator and the other in the freezer for later in the week.
Notes
  1. Serving: Place 1 to 1.5 cups of vegetable mix into a bowl & reheat. Add some cooked lean cooked chicken breast, beef (100 – 160 grams) or an egg. If you are really hungry add some Psyllium husk to the mix to thicken up the meal.
  2. Other low carb ingredients you can add: fresh herbs, mushrooms, bok choy, eggplant, snow peas, Brussel sprouts, squash etc
Fabulous Physiques http://www.fabulousphysiques.com.au/