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HEARTY FAMILY MINESTRONE SOUP

Benefits: Minestrone is a great way to get a broad spectrum of nutrients in one pot. Pulses provide the protein source and the base of tomatoes are a great source of Lycopene, a powerful antioxidant. Strong evidence indicates that higher lycopene intake can help protect against prostate, lung, stomach, colon, oral, breast and cervical cancers. Tomatoes are also rich in beta-carotene, folate, potassium, vitamin C, and vitamin E. 

Ingredients:
1 tbsp olive oil
1 onion
2 carrots
4 garlic cloves
2 celery sticks
1 bay leaf
1/4 swede, cubed
4 new potatoes cubed
1 can tomatoes
2 tsp tom puree
2 pints vegetable stock
1 can cannellini beans
50g soup pasta shells (optional)
100g green beans, chopped in diagonals approx 5cm lengths 
I handful shredded sweetheart cabbage
1 handful parsley

 

Method:

  • In a large saucepan, sweat onions with carrots celery, swede with a little olive oil on medium heat for 10 mins.

  • Add tomato puree and garlic, stir in for 1 minute.

  • Then add tinned tomatoes, stock, all other root vegetables, and bay leaf.

  • Bring to boil, turn down to simmer gently for 1 hour.

  • Towards the end of the hour, add green beans, cabbage and soup pasta shells.

  • After 10 minutes add parsley and remove from heat.

  • Adjust seasoning and serve with a swirl of home-made basil pesto.

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