High-Fibre, Gut-Loving Minestrone Soup
This tasty twist on the classic Italian soup is loaded with a variety of vegetables, legumes, herbs and spices to leave your gut microbes singing! It makes for a hearty meal which is a good source of plant-based protein. The perfect meal to warm you up and keep you full for hours.
Serves 8
Prep time: 25 minutes. Cook time: 25 minutes.
Ingredients
4 Tablespoons (80ml) extra virgin olive oil
1 brown onion, chopped
2 large carrots, chopped
2 garlic cloves, chopped
2 stalks celery, chopped
1 punnet cherry tomatoes, chopped
2 large zucchinis, chopped
3 cups (750ml) vegetable stock
2 cups (500ml) water
2x 400g cans diced tomatoes
1x 400g can cannellini beans, drained and rinse thoroughly
2 Tablespoons flat-leaf parsley, roughly chopped
12 basil leaves, roughly chopped
160g parmesan, finely grated
1 loaf dark rye sourdough, sliced (16 slices)
Method
- Heat olive oil over medium heat in a large saucepan. Add onion, carrot, garlic, celery and zucchini. Cook for 10-15 minutes or until vegetables are softened, stirring occasionally.
- Add fresh and canned tomatoes, vegetable stock and water and mix together. Bring to the boil, and then simmer for 25 minutes.
- You can use a stick blender to blend the mixture until smooth if you prefer that consistency (or are hiding vegetables from the kids!) or just stir in cannellini beans and cook mixture for 2 minutes. Mix in parsley and basil.
- Ladle soup into serving bowls, sprinkle with parmesan and serve with sourdough.
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THE GUT FRIENDLY FIBRE GUIDE
An evidence-based guide for women to eat more fibre without making their gut feel worse
If eating more fibre has ever left you feeling worse, fibre probably wasn’t the problem. More likely, your gut just needed you to go slower.Â
This guide is based on the approach I use with women who want to eat more fibre without making their gut feel worse. We start with where you are now, then build from there slowly enough that your gut can keep up.
It’s food-first, weight-neutral and evidence-based, created by me and my team of Accredited Practising Dietitians.
