Recipe: Vegan Italian Minestrone

Updated: Jul 6, 2019



As the weather gets cooler (or “colder” if you live in London) there is nothing more comforting at the end of a long day than a warm bowl of soup and what way to include more vegetables into your diet than a healthy, nutritious minestrone. The beauty of a minestrone is you can pretty much include any vegetable into the recipe, however there are a few guidelines to follow:

As with most Italian dishes, a minestrone starts with a good soffritto base. Onion, carrot and celery, cut into similar size chunks and sautéed in olive oil until soft. We also add whole garlic cloves into the mix as chopping them can make the garlic flavour overpowering.

The cooking times are a rough guideline. To be honest, it is very difficult to mess up this recipe, just be careful not to burn the soffritto. The vegetables should have a bit of a ‘bite; to them at the end of the cooking so keep tasting and checking to see how cooked they are.

Servings: 6 (1 serving per portion) Prep time: 10 minutes

Cooking time: 20 minutes

Total time: 30 minutes

Recipe Cost: £3.55


Nutritional Content (per serving)

Calories: 165kcal

Protein: 10g

Total Fat: 2g

Saturated Fat: 1g

Total Carbohydrate: 25g

Sugar: 5g

Fibre: 10g

Ingredients

2 medium onions

3 carrots

4 celery stalk

6 cloves garlic

10 baby tomatoes

400g (225g drained) Borlotti beans

1.5l organic vegetable stock

10 cavolo nero leaves

2 tbsp tomato purée

3 tbsp olive oil

4 bay leaves

1/2 tbsp oregano

1/2 tbsp rosemary

1 tsp sea salt

1 tsp black pepper

water

Note: Season to taste with the herbs and spices near the end of cooking (quantities are included just as a guideline).

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Instructions

1. Peel and dice the onion. Cut the celery and carrots into small pieces and discard the ends. They should be roughly the same size. Peel the cloves of garlic.

2. Place a large stock pot over medium heat and add the olive oil. Add the vegetables and peeled garlic and sautée until the vegetables begin to soften - approx. 10 mins. Stir regularly.

3. While the vegetables are sautéeing, quarter the baby tomatoes and prepare 1.5 litres of vegetable stock.

4. Once the soffritto is has softened add the tomatoes, tomato purée and borlotti beans. Cook for 2 minutes, stirring regularly.

5. Add the vegetable stock and herbs. Cover the stock pot and bring to a boil. Once boiling, reduce to a simmer and cook for 15 mins. You can add boiling water to the soup if you would like more liquid.

6. Wash and roughly chop the cavolo nero. Add to the minestrone just before you are ready to serve.

7. Taste the minestrone and season to taste.

Related Post: Evolved Food: Garlic

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ABOUT THE AUTHOR


John Maitland

John Maitland is the co-founder of 'The Evolved Way.’ A personal trainer with over 10 years’ experience, he has worked alongside a wide range of leading CEOs, entrepreneurs and medical professionals. John is a keen athlete and holds a black belt in Shaolin Kung fu. A fan of the great outdoors, he can often be found exploring the British countryside and mountains...or breaking pine boards with his fingers.

#Vegan #vegetarian #GlutenFree #HealthyEating

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Articles and information on this website may only be copied, reprinted, or redistributed with written permission. The entire contents of this website and articles featured are based upon the opinions of John Maitland and Samson Hodin, unless otherwise noted. Individual articles are based upon the opinions of the respective authors, who may retain copyright as marked. The information on this website is not intended to replace professional medical advice, nor is it intended to treat or cure any medical condition. It is intended as a sharing of ideas, knowledge and information from the personal research and experience of John Maitland and Samson Hodin, and the community. John Maitland and Samson Hodin are both fully qualified personal trainers. We will attempt to keep all objectionable messages off this site; however, it is impossible to review all messages immediately. All messages expressed on the website, including comments posted to blog entries, represent the views of the author exclusively and we are not responsible for the content of any message.