Ingredients (Serves 8–10):
- 4 large potatoes, peeled & cubed (Free Food – use in moderation, or swap half for butternut squash to boost Speed)
- 2 cups water
- 3 large carrots, sliced (Speed Food)
- 1 large onion, chopped (Speed Food)
- Salt & black pepper, to taste
- 4 cups green beans, fresh or frozen (Speed Food)
- 4 cups tomato juice (Syn-free, check no added sugar)
- ½ pound (225g) extra-lean ground beef (5% fat or less, Syn-free) – optional for heartiness
- 2 cups sweetcorn (Free Food, but not Speed)
- 1 tsp Italian seasoning
- ½ tsp garlic powder
- 2 bay leaves
(Optional: add shredded cabbage, courgettes, mushrooms, or peppers for extra Speed boost)
Instructions:
-
Prep Ingredients:
If using beef, brown it in a non-stick pan with low-calorie cooking spray until fully cooked. Drain and set aside. -
Assemble Soup:
Place potatoes, carrots, onion, green beans, corn, beef (if using), seasonings, and tomato juice into your crock pot. Add water to cover ingredients. -
Cook:
- On LOW for 6–8 hours, or
- On HIGH for 3–4 hours, until vegetables are tender.
-
Finish:
Stir, adjust seasoning, and remove bay leaves before serving.
