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Hearty Vegetarian Minestrone Soup

Serves 6

Some people say minestrone was first cooked in the 1600s while others say it is older than the Romans. Regardless of when it was invented, the hearty soup is one of our favourite comfort foods. So why not warm up, and load up on vegetables this winter with our delicious vegetable minestrone soup?

Ingredients

1 teaspoon olive oil

1 medium onion, chopped

5 celery stalks, chopped

3 large carrots, chopped

4 garlic cloves, crushed and minced

2 tablespoons salt reduced tomato paste

1 cup of salt reduced vegetable stock

3 cups water

½ teaspoon dried basil

½ teaspoon dried oregano

1 cup of pasta spirals or bow ties

1  400g can reduced salt chickpeas - drained and rinsed

Cooking instructions

  1. Cut up onion, celery and carrot into small pieces.
  2. In a large soup pot over medium heat, add the olive oil, onions, celery and carrots. Sauté for 4-5 minutes until the onion softens. Add the garlic.
  3. Add the tomato paste, stock, water, basil and oregano. Bring to the boil, then reduce to a simmer for 20 minutes.
  4. Add the pasta and chickpeas, cook for another 10-12 minutes until the pasta softens.
  5. Season with pepper.  

Nutritional Information:

Serves per recipe: 6

 

Per 100g

Per Serve (352g)

Energy (kJ)

238

842

Protein (g)

2.4

8

Total Carbohydrate (g)

9

32

Total Fat (g)

0.8

3

Saturated Fat (g)

0.1

0.2

Dietary Fibre (g)

1.9

6.8

Sodium (mg)

106

375

Hearty Vegetarian Minestrone Soup

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