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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