Garden glut soup

Serves 8

  • 1 medium onion

  • 2 sticks of celery

  • 1 medium leek

  • 2 cloves of garlic

  • olive oil

  • 3 medium potatoes

  • 2 courgettes

  • sea salt

  • freshly ground black pepper

  • 1 organic vegetable stock cube, or 1.4 litres hot fresh vegetable stock

  • 100 g podded fresh peas, or broad beans

  • 200 g baby spinach

  • a few sprigs of fresh mint

This is a great way of using up the vegetables you might have from a growing frenzy. You can easily swap ingredients to suit the season – replace the spinach with chopped savoy cabbage, kale, chard or spring greens, or use green beans and string beans instead of peas and broad beans – the sky's the limit!







1. Peel and roughly chop the onion on a chopping board, then place in a large bowl.



2. Trim and roughly chop the celery and leek (make sure you wash it really well) and add to the onion.



3. Peel and finely chop the garlic cloves and add to the bowl of chopped vegetables.



4. Place a large pot on a medium heat and add 2 tablespoons of olive oil.



5. Once hot, add all the chopped vegetables, turn the heat down to low and cook with the lid askew for 10 to 15 minutes, or until tender, stirring occasionally. Meanwhile…



6. Peel the potatoes using a Y-shaped peeler, then chop into rough 2cm chunks and place in the empty bowl.



7. Chop the courgettes into rough 2cm chunks and place in the bowl with the potatoes.



8. Fill and boil the kettle.



9. Once the vegetables are cooked, add the potatoes, courgettes and a tiny pinch of salt and pepper.



10. Crumble the stock cube (if using) into a measuring jug and carefully top up to 1.4 litres with boiling water and stir until dissolved.



11. Carefully pour the hot stock into the pot.



12. Turn the heat up to high and bring to the boil, then reduce the heat to medium-low and cook for 15 to 20 minutes or until the potato is cooked through.



13. Add the peas or beans and the spinach and cook for a further 4 minutes, or until the peas are tender.



14. Carefully remove the pot to a heatproof surface and leave for a minute or two to stop bubbling.



15. Carefully blitz with a stick blender until smooth (use a tea towel to protect your hands from little splashes).



16. Have a taste and add a tiny pinch of salt and pepper if you think it needs it.



17. Pick and roughly chop the mint leaves, discarding the stalks.



18. Carefully ladle the soup into bowls and sprinkle over the mint – it's delicious served with homemade croutons.



Jamie's top tip: To make tasty, homemade croutons, place chunky pieces of bread or ciabatta onto a baking tray. Drizzle with a little olive oil and bake in the oven at full whack for 10 to 15 minutes, or until golden and crisp.

Nutritional Information

Garden glut soup

Seasonal soup full of fresh veggies

More Cheap & cheerful recipes >
0 foodies cooked this
The sky’s the limit with this soup, it’s a perfect way to use up gluts of lovely fresh veggies that are in season.
Serves 8
1h 30m
Not too tricky
Print this recipe
Method

This is a great way of using up the vegetables you might have from a growing frenzy. You can easily swap ingredients to suit the season – replace the spinach with chopped savoy cabbage, kale, chard or spring greens, or use green beans and string beans instead of peas and broad beans – the sky's the limit!



1. Peel and roughly chop the onion on a chopping board, then place in a large bowl.

2. Trim and roughly chop the celery and leek (make sure you wash it really well) and add to the onion.

3. Peel and finely chop the garlic cloves and add to the bowl of chopped vegetables.

4. Place a large pot on a medium heat and add 2 tablespoons of olive oil.

5. Once hot, add all the chopped vegetables, turn the heat down to low and cook with the lid askew for 10 to 15 minutes, or until tender, stirring occasionally. Meanwhile…

6. Peel the potatoes using a Y-shaped peeler, then chop into rough 2cm chunks and place in the empty bowl.

7. Chop the courgettes into rough 2cm chunks and place in the bowl with the potatoes.

8. Fill and boil the kettle.

9. Once the vegetables are cooked, add the potatoes, courgettes and a tiny pinch of salt and pepper.

10. Crumble the stock cube (if using) into a measuring jug and carefully top up to 1.4 litres with boiling water and stir until dissolved.

11. Carefully pour the hot stock into the pot.

12. Turn the heat up to high and bring to the boil, then reduce the heat to medium-low and cook for 15 to 20 minutes or until the potato is cooked through.

13. Add the peas or beans and the spinach and cook for a further 4 minutes, or until the peas are tender.

14. Carefully remove the pot to a heatproof surface and leave for a minute or two to stop bubbling.

15. Carefully blitz with a stick blender until smooth (use a tea towel to protect your hands from little splashes).

16. Have a taste and add a tiny pinch of salt and pepper if you think it needs it.

17. Pick and roughly chop the mint leaves, discarding the stalks.

18. Carefully ladle the soup into bowls and sprinkle over the mint – it's delicious served with homemade croutons.

Jamie's top tip: To make tasty, homemade croutons, place chunky pieces of bread or ciabatta onto a baking tray. Drizzle with a little olive oil and bake in the oven at full whack for 10 to 15 minutes, or until golden and crisp.

Making sure children get the right nutrition is very important to us, so for more guidance on cooking for kids, please click here.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 125
  • Carbs 13.7g
  • Sugar 3.4g
  • Fat 4.5g
  • Saturates 0.7g
  • Protein 5.5g
Of an adult's reference intake

BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 1 medium onion

  • 2 sticks of celery

  • 1 medium leek

  • 2 cloves of garlic

  • olive oil

  • 3 medium potatoes

  • 2 courgettes

  • sea salt

  • freshly ground black pepper

  • 1 organic vegetable stock cube, or 1.4 litres hot fresh vegetable stock

  • 100 g podded fresh peas, or broad beans

  • 200 g baby spinach

  • a few sprigs of fresh mint