Most of us love comfort food in winter and nothing hits the spot like a hearty bowl of soup. Try our minestrone soup recipe below to warm you up in the colder months.
This recipe is full of fibre, which is great for not only our digestive health but it also assists in the prevention of diseases such as diabetes, heart disease and bowel cancer.
Every 10g of dietary fibre can reduce the risk of bowel cancer by 10 per cent. So with 6g of your recommended daily intake covered this will give you a great start.
Serves: 4
Dietary fibre per serve: 6g
Preparation time: 15 minutes
Cook time: 40 minutes
Ingredients
- 1 medium brown onion, chopped
- 1 clove garlic, crushed
- 2 x 400g tins crushed tomatoes
- 2 carrots, diced
- 2 sticks celery, sliced
- 1 large zucchini, diced
- 1 large potato, diced
- 1 tbsp tomato paste
- 1 bay leaf
- 4 cups reduced-salt beef stock
- 2 cups water
- ½ cup wholemeal pasta (penne, spirals, elbows, shells)
- 1 cup sliced cabbage
- 400g tin four bean mix, rinsed and drained
Method:
- Cook onion and garlic in a large pot with 2 tbsp water until onion is translucent.
- Add tomato, carrot, celery, zucchini, potato, tomato paste, bay leaf, beef stock and water.
- Bring to the boil, add the pasta and simmer for 15 minutes or until tender.
- Add cabbage and beans.
- Cook for a further 5 minutes or until cabbage is soft.
- Serve by itself or with a small wholemeal bread roll.
Alternatives:
- Make it gluten-free by substituting ½ cup wholemeal pasta for ½ cup gluten-free pasta.
- Use vegetable stock to make it vegetarian.
- Don’t have cabbage? Try brussel sprouts, kale or spinach instead.