This minestrone soup is packed with vegetables and beans, making it a great source of fibre, protein, and vitamins.
By Neil Bridgeman
May 1 2023 • 2 min read
This minestrone soup is packed with vegetables and beans, making it a great source of fibre, protein, and vitamins. The addition of kale or spinach provides an extra boost of nutrients, including iron and vitamin K. The soup is also low in fat and calories, making it a healthy and filling meal option.
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 carrots, peeled and diced
- 2 celery stalks, diced
- 1 courgette, diced
- 1 can (14 oz) diced tomatoes
- 1 can (14 oz) kidney beans or cannellini, rinsed and drained
- 6 cups vegetable stock
- 1 teaspoon dried/fresh oregano
- 1 teaspoon dried/fresh basil
- 1/2 teaspoon dried/fresh thyme
- Salt and pepper, to taste
- 1 tbsp nutritional yeast
- 2 cups chopped kale or spinach
- Fresh parsley, chopped, for garnish
- Flaxseed oil to garnish (optional)
Heat the olive oil in a large pot over medium heat. Add the onion and garlic and sauté for 2-3 minutes until fragrant.
Add the carrots, celery, and courgette to the pot and cook for 5 minutes until slightly softened.
Add the diced tomatoes, kidney/cannellini beans, vegetable stock, oregano, basil, thyme, salt, and pepper to the pot. Stir to combine.
Bring the soup to a boil, then reduce the heat to low and let it simmer for 20-25 minutes until the vegetables are tender.
Stir in the chopped kale or spinach and let it cook for an additional 5 minutes until wilted.
Serve hot, garnished with fresh parsley, stir through nutritional yeast, pour over 1 tsp of flaxseed oil