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Massel Ultimate 5-a-day soup

Serves   4
Prep time: 20 mins
Cooking time: 25 mins

Loaded with vegetables, this hearty soup is a delicious way to get your 5-a-day.





  • 1 tablespoon extra-virgin olive oil
  • 2 brown onions, chopped
  • 1 carrot, cut into 1cm pieces
  • 2 garlic cloves, crushed
  • 1 red capsicum, cut into 1cm pieces
  • 2 x 400g cans cherry tomatoes in juice
  • 1.5 litres Massel chicken style liquid stock 
  • 300g orange sweet potato, sliced (see note)
  • 250g packet zucchini noodles 
  • 1 celery stalk, thinly sliced
  • 400g can pinto beans, drained, rinsed
  • 1 cup frozen peas
  • 1/4 cup finely grated parmesan
  • 1/4 cup fresh flat-leaf parsley leaves


  1. Heat oil in a large saucepan over medium-high heat. Add onion and carrot. Cook, stirring, for 5 minutes or until soft. Add garlic and capsicum. Cook, stirring, for 1 minute until fragrant.
  2. Add tomatoes and stock. Bring to a simmer. Reduce heat to medium. Cook for 10 minutes to allow flavours to develop. Add sweet potato. Cook for a further 3 minutes. Add zucchini, celery, beans and peas. Cook for 3 minutes or until vegetables are tender.
  3. Combine parmesan and parsley in a small bowl. Divide soup among serving bowls. Sprinkle with parsley mixture. Serve.

•  Use a vege spiralizer or peeler to cut the courgette into ribbons (as pictured).
•  You’ll need to use a thin kumara for this recipe.