Vegies packed Minestrone Soup


Ingredients

1 clove of garlic

1 red onion

2 carrots

2 sticks of celery

1 courgette

1 small leek

1 large potato

1 x 400 g tin of cannellini beans

olive oil

½ teaspoon dried oregano

1 fresh bay leaf

2 x 400 g tins of plum tomatoes

1-litre organic vegetable stock

1 large handful of seasonal greens, such as savoy cabbage, curly kale, chard

100 g wholemeal pasta

½ a bunch of fresh basil, optional

Parmesan cheese (optional)


Get cooking!

Peel and finely chop the garlic and onion. Trim and roughly chop the carrots, celery and courgette, then add the vegetables to a large bowl.


Cut the ends off the leek, quarter it lengthways, wash it under running water, then cut into 1cm slices. Add to the bowl.


Scrub and dice the potato. Drain the cannellini beans, then set aside.


Heat 2 tablespoons of oil in a large saucepan over medium heat. Add the garlic, onion, carrots, celery, courgette, leek, oregano and bay and cook slowly for about 15 minutes, or until the vegetables have softened, stirring occasionally.


Add the potato, cannellini beans and plum tomatoes, then pour in the vegetable stock. Stir well, breaking up the tomatoes with the back of a spoon.


Cover with a lid and bring everything slowly to the boil. Simmer at low heat for about 25 minutes, or until the potato is cooked through, but you don't want overcooked vegetables! soo keep an eye


Meanwhile,

Remove and discard any tough stalks bits from the greens, then roughly chop.

Using a rolling pin, bash the pasta into pieces while it's still in the packet or snap it with your hands


To check the potato is cooked, pierce a chunk of it with a sharp knife – if it pierces easily, it's done.


Add the greens and pasta to the pan, and cook for a further 10 minutes, or until the pasta is al dente. This translates as 'to the tooth' and means that it should be soft enough to eat, but still have a bit of a bite and firmness to it. Try some just before the time is up to make sure you cook it perfectly.


Add a splash more stock or water to loosen, if needed.

Pick over the basil leaves (if using) and stir through. Season to taste with sea salt and black pepper, then serve with a grating of Parmesan (optional) and a slice of wholemeal bread, if you like.


NUTRITION PER SERVING

Calories 175

Fat 1.3g

Saturates 0.5g

Sugars 8.9g

Salt 0.24g

Protein 9.5g

Carbs 28.9g

Fibre 7.9g



Enjoy!


Itzel x



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