15 Vegetable Soup - Minestrone style
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
1 large brown onion finely chopped1 leek chopped1 tblspn extra virgin olive oil4 cloves of garlic crushed or finely chopped2 medium carrots cubed2 cups of butternut (or other) pumpkin cubed3 stalks of celery cubed2 medium waxy potatoes cubed (Pontiac)2 large florets of cauliflower chopped into small pieces2 medium zucchini (courgettes) cubed1 cup chopped broccoli1 cup finely shredded cabbage1 cup english spinach or silverbeat finely chopped1 cup frozen peas1 tin (400gms) red kidney beans (drained and rinsed)1 tin (375gms) of crushed tomatoes4 tblspns thick tomato paste2 chicken (or vegetable) stock cubes dissolved in 1 cup of hot water plus sufficient hot water to cover the vegetablesAdd additional flavour with a dash of Worcestershire sauce, course ground pepper (no added salt), and 1 tblespn dried basil leaves or equivalent paste or fresh.
Servings 8
* cook onion, leek and garlic in oil on a low heat until softened
* turn up the heat and add potato, carrot, celery and cauliflower and heat for a few mins then add pumpkin, and cook a few more mins - do not let the vegetables stick .
* add the tinned tomatoes, stock water, tomato paste, and seasoning and add more hot water to cover the vegetables and add the frozen peas.
* simmer covered for 20 mins then add beans, zucchini, spinach and cabbage and broccoli and cook for a further 10 mins.
* serve by its self for those on a diet (cals listed are for this version)
* or with crusty bread and parmesan cheese (and cooked macaroni) for those able to consume more calories,
Number of Servings: 8
Recipe submitted by SparkPeople user MIFFY01.
* cook onion, leek and garlic in oil on a low heat until softened
* turn up the heat and add potato, carrot, celery and cauliflower and heat for a few mins then add pumpkin, and cook a few more mins - do not let the vegetables stick .
* add the tinned tomatoes, stock water, tomato paste, and seasoning and add more hot water to cover the vegetables and add the frozen peas.
* simmer covered for 20 mins then add beans, zucchini, spinach and cabbage and broccoli and cook for a further 10 mins.
* serve by its self for those on a diet (cals listed are for this version)
* or with crusty bread and parmesan cheese (and cooked macaroni) for those able to consume more calories,
Number of Servings: 8
Recipe submitted by SparkPeople user MIFFY01.
Nutritional Info Amount Per Serving
- Calories: 152.0
- Total Fat: 0.7 g
- Cholesterol: 0.0 mg
- Sodium: 465.7 mg
- Total Carbs: 29.6 g
- Dietary Fiber: 9.0 g
- Protein: 7.9 g
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