Vegetable Stew


In the past people were born royal. Nowadays royalty comes from what you do” – Gianni Versace

Cauliflower is full of immune boosting Vitamin C and fibre and is also cholesterol free and so eating cauliflower is very good for our levels. It is also gluten free and very low fat.

Did you know a single floret of Cauliflower gives you 10% of your daily recommended vitamin C intake? It also has less calories than a muffin.

Cauliflower is also related to the same plant family as Kale and Spinach meaning that it is very high in iron content and therefore good for the maintenance of our bodies iron levels.

Leeks are a great vegetable to have in our diets because they too are low in cholesterol but are also low in saturated fats too. They are a good source of dietary fibre and vitamin B6, not to mention iron and magnesium.


1 tbsp olive oil ( 120 Calories, 14g Fat, 0g Carbs, 0g Protein)

1 onion, finely diced ( 38 Calories, 0g Fat, 8g Carbs, 1g Protein)

1 leek, sliced thickly ( 27 Calories, 0g Fat, 3g Carbs, 2g Protein)

1 carrot, thinly chopped ( 41 Calories, 0g Fat, 8g Carbs, 1g Protein)

2 garlic cloves, finely diced ( 10 Calories, 0g Fat, 2g Carbs, 0g Protein)

2 potatoes, peeled, cut into 1cm/½in chunks ( 201 Calories, 3g Fat, 0g Carbs, 6g Protein)

300ml vegetable stock ( 15 Calories, 0g Fat, 0g Carbs, 0g Protein)

1 head cauliflower, cut into small florets ( 34 Calories, 1g Fat, 4g Carbs, 3g Protein)

100g green beans, cut into 2cm/¾in pieces ( 26 Calories, 0g Fat, 4g Carbs, 2g Protein)

Ciabatta Bread ( 198 Calories, 3g Fat, 35g Carbs, 7g Protein)

salt and freshly ground black pepper


1) Heat the olive oil in a saucepan. Add the onions and leeks and cook until just softened and browning.

2) Add he carrots and garlic and cook for a further 5 minutes until the carrots begin to soften a little and the garlic lightly browning.

3) Add the Potatoes, vegetable stock and cauliflower florets. Bring to the boil, then reduce the heat and simmer for 15 minutes.

4) Add the green beans and cook for a final 3 minutes.

5) Ladel the broth in to Soup bowls and serve with the toasted Ciabatta.

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