Winter vegetable minestrone

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Winter vegetable minestrone

Filling and bursting with seasonal veggies and aromatic herbs

25 minutes

Serves 2

Daria Crepostnaia

Recipe by: Daria Crepostnaia | Nutritionist

Eating a rainbow of fruit and vegetables every day helps protect against cancer – and this delicious vegetable soup recipe contains 4 of your 5 A DAY portions in one bowl.

Daria Crepostnaia

Recipe by: Daria Crepostnaia | Nutritionist

Eating a rainbow of fruit and vegetables every day helps protect against cancer – and this delicious vegetable soup recipe contains 4 of your 5 A DAY portions in one bowl.

Ingredients

  • 100g dried wholewheat pasta
  • 1 teaspoon olive oil
  • 1 medium red onion, diced
  • 1 stick celery, cut into bite-size cubes
  • 1 large carrot, cut into bite-size cubes
  • 1 small parsnip, cut into bite-size cubes
  • ½ teaspoon paprika (optional)
  • 1 clove garlic, finely diced
  • 300ml reduced-salt vegetable stock
  • 1 x 227g can chopped tomatoes
  • Freshly ground black pepper
  • 80g baby spinach leaves

CALORIES: 319

FAT: 4.1g

5 A DAY: 4

SALT: 0.9g

SUGAR: 16.5g

Method

  1. Cook the pasta as instructed, until al dente (cooked but still has a bite). Drain, rinse in cold water and set aside until needed.
  2. Warm the oil in a non-stick pan and gently fry the onion and celery for 3–4 minutes until they begin to soften. Add the carrot and parsnip, then cook for a further 3 minutes, stirring continuously.
  3. Add the paprika and garlic, stir and cook for 1 minute. Add the stock, chopped tomatoes and black pepper; and bring to the boil. Reduce the temperature, cover and simmer gently for 10 minutes.
  4. Add the pasta and continue cooking for 2–3 minutes or until the vegetables are tender. Remove from heat. Stir in the spinach and serve.

Serving suggestion: Serve with cooked prawns (add to the pasta 2–3 minutes before the end of cooking) to make a more substantial meal.

Other root vegetables, such as swede and squash, work in this recipe


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