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Dietitian Claudia Correia’s favorite soup: “I heard about this recipe from my Catalan friend Marta. It is a Mediterranean soup that contains zucchini, carrot, onion, garlic, potato and olive oil and which can be cooked in just 20 min. It is typically eaten as first course of any meal and I first enjoyed it, surprisingly, in Singapore while having dinner with Marta and her family in their home. The monosaturated fats present in the olive oil help reduce the bad cholesterol, LDL. It is believed that these ‘good fats’- together with the phenolic antioxidants (known as very powerful antioxidants that prevents cells from the damage of free radicals)- are the main factors against cardiovascular disease. Moreover, olive oil may help prevent cancer. Overall this soup is very low in calories but rich in antioxidants, vitamins, minerals, water and fiber. Definitely a fantastic option to start your meal with.”

If you’d like your child to help with the cooking and learn more about food,
scroll down for our child friendly tips.

Recipe

Ingredients

  • 2 zucchini with skin
  • 1 medium carrot
  • 1 medium onion
  • 1 garlic clove
  • 1 potato
  • 1 tbsp olive oil
  • Salt and pepper to taste

Instructions

  1. Cut all the ingredients and chop into rough pieces
  2. Put them in a pot with the olive oil and stir for 3-5 minutes
  3. Add boiling water, enough to cover the vegetables and let it boil until it cook
  4. Season with salt and pepper
  5. After it’s cooked, blend it using a hand blender and serve it

Get the children to help

Brain Teaser

Do you recognise all the vegetables in the picture? Who is Mr. Zucchini, and where does he come from?


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