Soup - minestrone
Preparation time:
Makes: 5 litres
Recipe highlights Serves: 12
- Good source of calcium, fibre, iron
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Gluten free
- Egg free
- Nut free
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Ingredients
- 2 onions, whole, diced
4 carrots, diced
1 head fennel, diced
2 leeks, diced
1 head celery, diced
6 clove garlic, crushed
2 bay leaves
1/2 teaspoon fennel, seed
10 tomatoes, de-seeded, skinned and diced (or use a large can of tomatoes)
2 litres salt-reduced, gluten free chicken or vegetable stock, (approximately)
500 g broad beans, fresh, (or 250g dried Borlotti beans, soaked overnight, covered in cold water)
1 bunch silverbeet, chopped
1 bunch basil, picked and washed, save ½ to finish soup
1/2 bunch parsley, continental, picked and washed, save ½ to finish soup
1 tablespoon olive oil, extra virgin
1 tablespoon oregano, dried
100 g parmesan, freshly grated to finish
pepper, to taste
Cooking method
-
1. In a large pot add olive oil and heat. Add onions, garlic, leeks, carrots and fennel and cook 4-5 minutes over a low heat.until vegetables are lightly coloured.
2. Add tomato and silver beet,herbs and flavourings and cook a further 2 minutes.
3. Add stock to cover vegetables. Bring to boil and skim, simmer for 30 minutes.
4. Add fresh or soaked beans and simmer until beans are tender.
5. When cooked stir in remaining parsley and basil and serve with grated parmesan.
Notes: For vegetarians, use vegetable stock rather than chicken stock.
If you are preparing food for people on a gluten-free diet, always check the ingredients on all food labels, especially any prepared items like stocks and sauces.
This soup tastes even better if made a day ahead of serving. The soup will freeze well and may also be stored covered in the refrigerator for 3 – 4 days.
Serve with crusty bread for a hearty meal.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 1371.80g | 100.00g |
| Energy (kJ) | 1835.21kJ | 133.78kJ |
| Protein (g) | 32.40g | 2.36g |
| Total fat (g) | 16.53g | 1.20g |
| - Saturated fat (g) | 6.97g | 0.51g |
| - Polyunsaturated fat (g) | 0.94g | 0.07g |
| - Monounsaturated fat (g) | 6.27g | 0.46g |
| Cholesterol (mg) | 23.75mg | 1.73mg |
| Carbohydrate-available (g) | 30.73g | 2.24g |
| CarbohydrateSE (g) | 30.69g | 2.24g |
| - Sugars (g) | 18.82g | 1.37g |
| Water (g) | 1243.97g | 90.68g |
| Dietary fibre (g) | 19.59g | 1.43g |
| Thiamin (mg) | 0.54mg | 0.04mg |
| Riboflavin (mg) | 0.85mg | 0.06mg |
| Niacin (mg) | 7.18mg | 0.52mg |
| Niacin equivalents (mg) | 12.66mg | 0.92mg |
| Vitamin C (mg) | 174.71mg | 12.74mg |
| Total folate (ug) | 257.50ug | 18.77ug |
| Total vitamin A equivalents (ug) | 1864.38ug | 135.91ug |
| Retinol (ug) | 77.50ug | 5.65ug |
| Beta carotene equivalents (ug) | 10723.47ug | 781.71ug |
| Sodium (mg) | 23859.10mg | 1739.26mg |
| Potassium (mg) | 2035.64mg | 148.39mg |
| Magnesium (mg) | 142.56mg | 10.39mg |
| Calcium (mg) | 579.68mg | 42.26mg |
| Phosphorus (mg) | 550.44mg | 40.13mg |
| Iron (mg) | 8.22mg | 0.60mg |
| Zinc (mg) | 5.11mg | 0.37mg |
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Source: Recipe developed and tested by Adrian Richardson, 2006.
This recipe was orginally published as:
Minestrone with fresh borlotti beans and parmesan.
Recipe publication date on: 11/14/2006
Last reviewed on: 11/06/2015
