If you want to pack as many nutrients into a meal as you possibly can, soup is the way to go! And minestrone is one of the most nutritious, with a healthy balance of fresh vegetables, pulses, herbs, starchy carbohydrates and dairy. If you're a fan of the heart-healthy Mediterranean diet, this is the soup for you!
Serves 4
Ingredients
1 onion, chopped
2 carrots, diced
2 sticks of celery
1 tin of borlotti beans
1 tin of cannellini beans
50g of wholemeal pasta
2 large potatoes, cut into cubes
2 bay leaves
2 handfuls of kale
1 pinch of thyme
1 litre of organic vegetable stock
Salt and pepper to season
Extra virgin olive oil
Parmesan cheese
Method
Wrap the wholemeal pasta in a tea towel and smash with a rolling pin
Put the chopped onion in a large saucepan with a little bit of the vegetable stock and cook on a medium heat until they soften.
Add the carrots, celery and thyme and cook for a few minutes more
Drain both cans of beans, then add half of each to a blender with a little stock and mix into a smooth paste.
Add all the beans, blended and unblended to the saucepan and stir well
Add the remaining stock, smashed pasta, potatoes, kale and bay leaves.
Bring to the boil, then reduce the heat and simmer for 20 minutes.
Add salt, pepper and olive oil to taste.
Serve into bowls, then grate the parmesan over the top, if desired.