Eating for Wellness – Sweet Potato, Chickpea and Vegetable Soup

Eating well during this period of time is important, with particular attention being paid to nutrients that contribute to a strong immune system. Whilst there is no single food that can prevent illness, having a strong immune system is beneficial for reducing the duration or severity of illness. Here is a recipe you may like to try:

Sweet Potato, Chickpea and Vegetable Soup – serves 4


1 tablespoon extra-virgin olive oil

1 brown onion, finely chopped

1x400g can chickpeas, rinsed and drained

1x400g can diced tomatoes

400g baby spinach

2 zucchinis, diced

2 carrots, diced

2 cups Salt Reduced stock (Vegetable or Chicken is fine) – more if necessary

Parsley, to top

700g sweet potato, peeled and diced into small cubes



  1. Heat olive oil in a large saucepan over medium-high heat. Add onions and stir until brown, then add sweet potato, zucchini and carrots. Cook and stir occasionally until vegetables begin to soften.
  2. Add diced tomatoes, stock, cover and bring to the boil. Reduce heat to allow it to simmer for 15 minutes.
  3. If soup is a little thick, add more stock as required. Add in chickpeas and baby spinach, stirring to heat through.
  4. Divide soup amongst 4 bowls, top with parsley and serve.


This recipe contains:

  • Protein for maintaining muscles (chickpeas; you can also add shredded chicken breast to boost protein content)
  • Low-GI carbohydrates that are rich in fibre for fullness (sweet potato, chickpeas)
  • Different coloured vegetables for various vitamins and minerals important for immunity.

Variety is extremely important – the enzymes responsible for many processes in the body rely on a variety of vitamins and minerals which are obtained from different coloured vegetables. Try to include at least three different coloured vegetables at each meal.

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