Estimated Nutrition (whole recipe, rough)
Counts 6 of 8 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 6 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Celery | 1 stalk (40g) | 6 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Sunflower Oil | not in our table | 0 |
| Wheat | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2tbsp Sunflower Oil
- 1 large onion, sliced
- 2 sticks celery, chopped
- 455g (1lb} carrots, peeled and sliced
- 850ml(1½) Vegetable Stock
- 425g(15oz)can chopped tomatoes
- 30g( loz) cracked wheat
- 230g(8oz) courgettes sliced
- salt and pepper
Directions
Soften the onions by cooking in a pan with the heated oil.
Add the celery and the carrots and cook for five minutes stirring all the time.
Pour in the vegetable stock and tomatoes and mix well.
Bring the soup to the boil and simmer for 15 minutes add the cracked wheat and simmer for 10 minutes.
Add the courgette and simmer for five to 10 minutes depending on how thick you like your soup.
Season and serve with fresh bread.
Category:Maltese Recipes
Category:Maltese Soups