Minestrone Soup

Minestrone soup
Recipe by Joe Jones
  • Recipe difficulty - medium
  • Preparation time - 10 minutes
  • Cooking time - 55 minutes
  • Serves - 4
  • Dietary - Vegetarian Dairy free
  • Allergens - wheat (such as spelt and Khorasan wheat)

This is one of the classic soup recipes, one that is very versatile and can be made all year round using lots of different vegetables depending what's in season.

The mix of different veg along with the beans and pasta, make this a filling and nutrient packed soup, keeping you feeling full of energy throughout the middle of the day or as a comforting pick me up in the evening.

Ingredients

SERVINGS 4

Ingredients

  • 55g dried Haricot beans, soaked overnight
  • 1 medium onion, sliced
  • 2 garlic cloves, crushed
  • 2 carrots, diced
  • 1 courgette, trimmed and diced
  • 2 celery sticks, diced
  • 225g tin chopped tomatoes
  • Large handful of leafy greens (spinach or cabbage) roughly chopped
  • 30g spaghetti, broken into small pieces
  • 2 tablespoons olive oil
  • 570ml vegetable stock
  • 1 teaspoon dried oregano

Utensils

  • Chopping board
  • Garlic crusher
  • Kitchen scales
  • Knife
  • Large saucepan
  • Measuring jug
  • Sieve
  • Wooden spoon

Instructions

Method

  1. Rinse the Haricot beans under cold running water, drain well then set aside
  2. Chop the carrot, courgette and celery into rough 1cm chunks. Add to the pan, cover and cook on a low heat for 5 minutes until the vegetables are soft
  3. Heat the olive oil in the large saucepan. Add the onions and fry on a low heat until they are soft and becoming see through, then add the garlic and fry for another 1 minute
  4. Add the beans to the pan, along with the tomatoes, oregano and stock. Season with a pinch of salt and pepper and simmer for 45 minutes or until the beans are tender
  5. Add the pasta and greens to the pan, bring to a boil then lower the heat and simmer for a final 10 minutes

Nutrition per serving portion (serves 4)

Each portion provides on average

  • Energy

    515kj 123kcal 6.15%

  • Fat

    7.5g 11%

  • Saturates

    1.12g 6%

  • Carbohydrates

    11.9g 12%

  • Sugars

    6.9g 8%

  • Salt

    0.85g 14%

  • Protein

    3.72g Low

  • Fibre

    4.1g High

Source of Fibre

The range of vegetables in this soup provide a great source of dietary fibre. Using wholemeal spaghetti intead of white will increase the fibre content even further

Vitamins and Minerals

The mix of vegetables that can be used in this soup all provide good amounts of many vitamins and minerals. This recipe provides 100% of the recommended levels of vitamins A and C

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