
Hearty Minestrone Soup
CAL P/SERVE
194
kJ P/SERVE
812
FAT P/SERVE
4.4g
SODIUM P/SERVE
297g
You can use red kidney beans instead of canneloni beans, any legume will be great. The macaroni pasta and vegetables give this recipe a chunky, but still a soft texture. Traditionally this would be garnished with some parmesan cheese.
This recipe is low fat, low sodium, low sugar, dairy free (omit cheese), gluten free.
Ingredients
- 1 tbsp. olive oil
- 2 slices shortcut bacon, chopped
- 2 small carrots, chopped
- 2 celery stalks, washed and sliced
- 1 bay leaf
- 2 large tomatos chopped
- 1/2 large zucchini, sliced (aka courgette)
- 1 large potato, peeled and cut into chunks
- 3 cloves garlic crushed
- 1 x 400g can canneloni beans, drained and rinsed
- 1 onion, chopped
- 6 button mushrooms, sliced
- 2 cups beef stock, heated
- 3 cups water
- ½ cup macaroni or small pasta
- Sprinkle of rosemary and oregano
- 2 tbsp. tomato paste
- Fresh parmesan cheese - optional
- Cracked pepper for seasoning
Method
- In a large pot heat oil over med high heat. Cook bacon for around 5 mins or until crispy. Add the onion and cook until softened, around 5 mins. Add the carrots, celery and potato cooking for a further 8 mins then add the garlic, pepper and herbs and stir for 1 minute..
- Add the stock, and beans, bay leaf and tomato, bringing to a simmer. Simmer on low heat for 15 mins. Add zucchini, tomatoes, paste, mushrooms, and simmer for a further 15 minutes. Season with cracked pepper.
- Keep stirring, then once simmering again, add the pasta, season with salt and pepper. The pasta should only take around 7 minutes to be cooked.
- Take out bay leaf and serves with fresh parmesan cheese grated over top.
Nutrition Table
Servings: 6
Serving size:467g
Average Serve | Average 100g | |
---|---|---|
Energy | 812 kJ | 174 kJ |
194 Cal | 42 Cal | |
Protein | 9.2 g | 2.0 g |
Fat, total | 4.4 g | 1.0 g |
- Saturated | 1.1 g | 0.2 g |
Carbohydrate | 24.3 g | 5.2 g |
- Sugars | 4.6 g | 1.6 g |
Sodium | 297 mg | 64 mg |