simple classic minestrone
Is it a stew? Is it a soup? Whatever you want to call it, it's all the Autumn/Winter feels in a bowl! So yummy, so comforting and slurp-worthy.
This soup is great for the end of the grocery week when you have a few bits and bobs left that need using, just throw them into this soup! There's some veg, potatoes, pasta and beans all happily swimming around in a tomato base.
This is a chunky kinda soup, there's no blitzing or blending required which makes it even easier. All you need to do is throw everything into one pot. Not only that, it's everything in one meal, it has a good balance of all the macronutrients so you don't even need to remember to get a bread roll... unless you want to of course, no judgement! We love bread!
A solid soup that's vegan friendly, packed with nutrients and fibre. Perfect for batch-cooking - we are having this for dinner and lunches.
The soup pictured is missing the spinach! Totally forgot at the end but it's a part of the recipe. Enjoy :)
Fat, 9g (1g saturated)
Fibre, 11g (37%)
Iron, 5mg (34%)
Calcium, 148mg (21%)
Folate, 103ug (52%)
Magnesium, 105mg (39%)
Phosphorous, 235mg (43%)
Potassium, 1085mg (31%)
Zinc, 2mg (29%)
Selenium, 14ug (23%)
Vitamin C, 26mg (65%)
Vitamin A, 269ug (45%)
Vitamin K, 51ug (45%)
Vitamin E, 3mg (100%)
% RNI (reference nutrient intake) based on adult females aged 18-50
2 tablespoons olive oil
1 large yellow onion, chopped
2 stalks celery, chopped (about 80g)
1 large carrot, diced (about 75g)
2 cloves garlic, finely chopped
3 tbsp tomato paste
200g potatoes, diced
100g frozen green beans
1L vegetable broth
1 tsp dried oregano
2 tsp dried thyme
1 bay leaf
2 tsp dried basil
1 can crushed tomatoes
1 1/2 tsp salt
3/4 tsp black pepper
2 cans 400g chickpeas, drained and rinsed
2 cups baby spinach
1 cup wholewheat pasta
Heat a large pot over medium-low heat. Add the olive oil followed by the onion, celery, and carrot. Cook for 8 to 10 minutes until everything starts to soften.
Add garlic and tomato paste and cook for another minute.
Add the diced potatoes and cook for another 3 minutes.
Add the green beans, vegetable stock, pasta, and herbs. Bring to a boil, reduce to a simmer, and cook until the potatoes are just about tender and the pasta is al dente, about 10 minutes.
Add the crushed tomatoes and their juices, chickpeas, salt, and pepper and cook for another few minutes
Finally, stir in the spinach and cook for another minute or two until the spinach is wilted.
Turn off the heat. Remove the bay leaf before serving.