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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 129.7
  • Total Fat: 3.5 g
  • Cholesterol: 3.3 mg
  • Sodium: 285.9 mg
  • Total Carbs: 19.1 g
  • Dietary Fiber: 4.3 g
  • Protein: 6.2 g

View full nutritional breakdown of Hairy Dieters Minestrone Soup calories by ingredient
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Hairy Dieters Minestrone Soup

Submitted by: WAHZOE

Introduction

Low in fat, high in flavour and good to keep in the fridge. Pop a mugful in the microwave if your munchy cravings are about to get the better of you. Low in fat, high in flavour and good to keep in the fridge. Pop a mugful in the microwave if your munchy cravings are about to get the better of you.
Number of Servings: 6

Ingredients

    4 ripe tomatoes
    2 tsp olive oil
    1 small onion, finely chopped
    1 celery stick, finely sliced
    2 garlic cloves, peeled and finely sliced
    1 slender leek trimmed and finely sliced
    2 medium courgettes, diced
    1.5 litres of chicken stock
    50g dry spaghetti
    1 tbsp tomato puree
    200g frozen peas
    100g curly kale or green cabbage, thickly shredded
    25g parmesan cheese, finely grated
    fresh basil leaves to serve
    sea salt
    freshly ground black pepper

Tips

roughly 1 1/2 cups per portion


Directions

Make a cross in the bottom of each tomato and put them in a heatproof bowl. Pour over enough just boiled water to cover the tomatoes and leave for 1 minute. If the tomatoes are ripe enough, the skins should shrink back under the hot water. Drain and leave to cool.

Heat the oil in a large non-stick saucepan or saute pan and fry the onion very gently for 5 minutes until softened but not coloured, stirring often. While the onion is cooking, slip the skins off the tomatoes and cut the flesh into quarters. Scoop out the seeds and chuck them out. Cut the tomato flesh into rough 1cm cubes.

Add the celery, garlic, leek and courgettes to the pan with the onion. Stir over a low heat for a couple of minutes, then stir in the chopped tomatoes, pour over the chicken stock and bring to the boil.

Break the spaghetti into short lengths and drop them into the pan. Add the tomato puree and bring the soup back to the boil, then cook for 8 minutes, stirring occasionally. Add the peas, kale or cabbage and cook for another 5 minutes or until the pasta is just tender.

Season the soup with salt and lots of freshly ground black pepper. Serve with a sprinkling of Parmesan and torn basil leaves.

Serving Size: Makes 6 portions






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