Hearty Minestrone Soup - Healthier. Happier.

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Minestrone Soup
  • medium brown onion, chopped
  • clove garlic, crushed
  • 425g can crushed tomatoes
  • 1 medium carrot, peeled and diced
  • 2 sticks celery, sliced
  • 1 large parsnip, peeled and diced
  • 1 tablespoon tomato paste
  • 1 bay leaf
  • 4 cups beef stock*
  • 2 cups water
  • ½ cup small pasta*
  • 6 Brussel sprouts, finely sliced or 1 cup sliced cabbage
  • 300g can four bean mix, rinsed and drained
  1. Cook onion and garlic in a large pot with a little water until onion is translucent.
  2. Add tomato, carrot, celery, parsnip, tomato paste, bay leaf, beef stock and water.
  3. Bring to the boil, add the pasta and simmer for 15 minutes or until tender.
  4. Add Brussel sprouts and beans.
  5. Cook for a further 5 minutes.

Alternatives

  • Substitute lentils or butter beans for the four bean mix.
  • Spinach or peas are tasty alternatives to Brussels sprouts and cabbage.
  • Use the beef stock from recipe collection for a reduced salt version.
  • Can be gluten free with simple swap such as gluten free pasta

Storage Suggestions

Can be kept in refrigerator for up to 7 days. May be frozen for up to 3 months.

Equipment List

  • Chopping board
  • Large knife
  • Can opener
  • Large pot

 

Acknowledgements

Queensland health acknowledges the development of the Healthy Food Fast cookbook by the Department of Health Western Australia. www.gofor2and5.com.au. Recipes from Healthy Food Fast © State of Western Australia 2011, reproduced with permission.

Nutrition Information


466g Quantity per serving Quantity per 100g
Energy 568kJ 122kJ
Protein 6.4g 1.4g
Fat, total 0.8g 0.2g
— Saturated 0.3g 0.1g
Carbohydrate 21.0g 4.5g
— Sugars 7.0g 1.5g
Fibre 7.3g 1.6g
Sodium 676mg 145mg
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