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Sally's Mater Zucchini and Basil Soup by Luke Mangan

Vegetarian Dinner Lunch

This best seller is one of the Mater's most popular menu items

30 mins
7 ingredients
$1.75 / person
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Sally's Mater Zucchini and Basil Soup by Luke Mangan

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Ingredients

Serves = 4

500g zucchini, cut into chunks

1 tablespoon olive oil

¾ cup water

½ teaspoon reduced salt vegetable stock powder

10g shaved parmesan

1 tablespoon low fat milk

Large handful (25g) baby spinach

½ bunch fresh basil

It’s this easy

  • Preheat the oven to 160°C. Roast the zucchini for 15 minutes
  • Add the olive oil and zucchini to a large saucepan. Add water and stock. Simmer over a medium-high heat for 10 minutes until the zucchini is tender
  • Add parmesan, low fat milk, spinach, basil and pepper
  • Blend well until there are no lumps. Add more water as required to the desired consistency
  • Serve hot with fresh basil leaves and a drizzle of olive oil

*Recipe by Luke Mangan. Reproduced with permission.

Notes

Nutrition information (per serve):

  • Energy 359 kJ
  • Protein 4.3g
  • Fat 6.2g
  • Saturated Fat 1.2g
  • Carbohydrate 2.2g (Starch 0.1g, Sugars 2.1g, Added sugars 0g, Free sugars 0g)
  • Fibre 2.0g
  • Sodium 142mg
  • Calcium 59mg
  • Iron 0.8mg

Allergies

Contains: Dairy.

Why is this good?

Be Healthier

A review of 4 studies found cheese intake to be associated with lower risk of heart disease.

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Better Sports Performance

Cheese is high in protein which can provide amino acids for the maintenance and repair of muscle protein after strenuous exercise to help with a quicker recovery.

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Healthy Gut

Cheese is a fermented food, containing bacteria or yeast, which contribute to healthy microbiomes and ultimately a healthy gut.

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Be Healthier

Milk is nutrient-rich and is packed with important nutrients like calcium, phosphorus, B vitamins, potassium and vitamin D.

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Better Sports Performance

Research suggests that fat free milk is as effective as, and possibly even more effective than, sports drinks at promoting recovery from strength and endurance exercise.

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Be Healthier

Zucchinis are a good source of potassium which can aid in reducing blood pressure and lower risk of heart disease and all-cause mortality.

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Support Immune Function

Zucchini is a good source of vitamin C which is important for growth and development and maintenance of your immune system to help with wound healing and fighting infection.

More: Zucchini recipes (31) Everyday Superfoods

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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz