Ingredients
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2 tspn olive oil
1 onion, finely chopped
2 tbs no-added-salt tomato paste
1 litre salt-reduced vegetable stock
2 cups water
50g thin spaghetti, broken into short lengths
1 large carrot, haved lengthways, thinly sliced
250g broccoli, cut into small florets
150g sugar snap peas, sliced
50g baby spinach leaves
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Cheese and garlic rolls:
2 tbs reduced fat margarine spread
1 tbs grated parmesan cheese
1 tbs chopped fresh basil
1 small clove garlic, crushed
6 wholegrain dinner rolls, halved
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Method
1. Heat oil in a large stockpot over a medium-high heat. Add onion. Stir over heat 2 minutes, until softened slightly. Add tomato paste. Stir over heat a further minute.
2. Stir in stock and water. Bring to the boil. Add spaghetti and carrot. Reduce to a gentle simmer. Cover and simmer for 8 minutes, stirring occasionally.
3. Stir in broccoli and snap peas. Simmer, uncovered for 2 to 3 minutes until vegetables are just tender. Remove from heat. Stir in spinach.
4. To make Cheese and garlic rolls, preheat over to 180C (fan-forced). Mix margarine, parmesan, basil and garlic in a bowl. Spread over halved rolls. Place on an oven tray. Bake in preheated oven for 10 minutes or until light golden.
5. Serve soup with Cheese and garlic rolls.
Tasks for kids: Prepare Cheese and garlic rolls (step 4).
Nutrients Per Serve
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Energy
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1322kJ
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Total Fat
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9.1g
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Saturated Fat
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1.8g
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Monounsaturated Fat
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4.2g
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Polyunsaturated Fat
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2.2g
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Protein
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14.2g
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Carbohydrate
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39.7g
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Fibre
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8.6g
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Sodium
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962mg
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Serves
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6
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Preparation Time
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15 minutes
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Cooking Time
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20 minutes
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