Recently I’ve been asking the team at Well Adjusted and the practice, to share with me some of their favourite recipes. As the weather cools down Tara and I were discussing how we crave soups. Neither of us fancy watery, thin soups but prefer the nutritious and filling kind. In this post Tara and I thought we’d offer you two Minestrone Soup recipes (her favourite!). One from my “Lunchbox Solutions” and one from Theresa Cutter’s website. Theresa is a phenomenal healthy chef with an extensive blog full of healthy recipes. The following is Theresa Cutters recipe…
This soup is the pinnacle of warming, healthy eating this winter. Packed with high performing super foods it is sure to not only fill your tummy but also your increase your energy and general wellbeing. Kale will help your skin and hair to look great and maintain strong bones. Fennel along with kale is great for digestion and bloating. Beans are high in fiber and protein, keeping you full and aiding digestion at the same time. Garlic not only adds flavour to the dish it is also great in preventing the common cold, flatulence and high blood pressure. Celery is incredibly low in calories yet high in fiber, antioxidants and vitamin K. This soup will keep you looking good, feeling good (digesting well, so you won’t feel bloated) and feeling warm this winter.
2 onions, diced
1/2 teaspoon smoked paprika
1 bulb fennel, thinly sliced
4 cloves garlic, smashed
2 sticks, celery, chopped
2 large carrots, roughly chopped
1 large bunch Tuscan black cabbage (cavolo nero / kale ), sliced
1 bunch parsley, chopped
600 ml (21 fl oz) pureed tomato (fresh or tinned)
1 x 400 g tins cooked beans – I used borlotti beans
Sea salt + ground black pepper to taste
1 litre (35 1/4 fl oz / 4 cups) water
Pesto to serve
Grated Parmesan to serve (optional)
1. Put onions, smoked paprika, fennel, garlic, celery and carrot in a little olive oil for 5 minutes in a large pot.
2. Wash your cavolo nero and roughly chop the leaves then add them to the large pot.
3. Add your chopped tomato and beans
4. Pour water into the pot, enough to cover the vegetables.
5. Bring to the boil – cover and simmer over a low heat for 20 – 30 minutes until thick and carrots are tender.
6. Season with a little black pepper and sea salt and fold in the parsley.
7. Serve in bowls and enjoy with a spoonful of pesto and/or grated Parmesan.
Other vegetables of the moment can be added or swapped depending on availability and season. Vegetables such as green peas, sweet corn, zucchini, capsicum, pumpkin, broccoli, leek, sweet potato can be added.
Great Serving suggestions:
• Top the minestrone with chopped avocado just before serving.
• Pump up the protein by adding extra beans or chopped skinless organic chicken when adding the stock.
• Vary the beans you use and try black beans, cannelini beans, broad beans and edamame beans.
• Add a hint of chili for a little heat. Enjoy alone or with whole grain sourdough.
My Minestrone – Featured in “Lunchbox Solutions!”
Many of our children need greater numbers of vegetables in their day and mine- strone seems to be winner with most children. In this recipe we recommend using kale a type of green cabbage. Although it is a little “weird looking”, it is a superstar vegetable—high in antioxidants, protein, fibre, calcium, iron, vitamins A and C, and bone-building vitamin K. I try to put small amounts of kale into lots of different recipes.
Prep time: 15 minutes
Cooking time: 1 hour
2 tablespoons coconut oil
1 large onion, chopped
1 large garlic clove, finely chopped
2 medium carrots, peeled and chopped
2 celery stalks with leaves (approx.1/2 cup), chopped into 1cm pieces or smaller (1/2 inch)
1 teaspoon dried oregano
450 grams (16 ounces) tomatoes (approx. 3 medium tomatoes), peeled and chopped
3 medium potatoes or sweet potato (500 grams), peeled and chopped into 2.5cm (1 inch) cubes not too small as they will disintegrate
200 grams (7 ounce) butternut pumpkin (winter squash) deseeded, peeled and chopped into small cubes
1 3/4 litres (7 cups) water
2 large (or 3 small) zucchini (cour- gette), chopped
1/2 cup finely chopped kale or silver- beet (Swiss chard)
1/2 cup finely chopped spinach
1/2 cup finely diced cauliflower
1/2 cup shredded and chopped cabbage (optional)
1 cup finely diced broccoli
1/4 cup (40 grams/1.5 ounces) macaroni pasta
1 x 400 gram (15 ounce) can borlotti beans (or red kidney if preferred), drained and rinsed
3 tablespoons roughly chopped fresh parsley
Sea salt and pepper, to taste
A drizzle of olive oil (in each bowl, for serving)
20 grams finely grated parmesan cheese, approximately 1 tablespoon per bowl (as garnish).
1. In a large soup pot, heat the coconut oil. Add the onion, garlic, carrots, celery and oregano and gently fry for 2 minutes, or until the onion is soft.
2. Add the tomatoes, potato, pumpkin and water and bring to the boil over medium-high heat. Once the soup is boiling, reduce the heat to medium and simmer, partially covered, for 45 minutes.
3. We like to cook the pasta separately, as this prevents starchy flavours influencing the soup. Half fill a medium saucepan with water and bring to the boil. Add the pasta and cook until the pasta is al dente (firm to the bite). Drain the pasta well and rinse under cold water. Set aside.
4. Once the soup has been gently cooking for 45 minutes, add the zucchini, kale (or silverbeet), spinach, cauliflower, cabbage (if using) and the broccoli.
5. Continue to simmer for 10 more minutes, stirring occasionally.
6. Stir in the beans and pasta and cook for a further 5 minutes, or until the vegetables are tender.
7. Stir in the parsley and season with salt and pepper.
8. Serve drizzled with olive oil and sprinkled with Parmesan cheese.
NOTE: This soup can be kept in the fridge for three days.
For more healthy, gluten-free recipes just like this please refer to my iBook Lunchbox Solutions.
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Yours in Health,
(Bach. Chiropractic, Bach. App Clinical Science
Registered internationally, no longer practicing as a chiropractor in Australia.)
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