Chunky Minestrone Soup
This is my simple version of the staple vegetable and bean soup enjoyed daily in all five of the world’s Blue Zones. The Blue Zones are regions around the world where people have improved longevity vs the rest of the world, many living into their 90’s and beyond. Another forgiving soup, feel free to add different vegetables, legumes and/or greens if desired. Serves a family of 4, plus enough left-overs for another meal.
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Ingredients |
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1 brown onion, chopped |
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1 leek, sliced |
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2-3 cloves garlic, minced |
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3 large celery stalks, chopped |
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3 large carrots, chopped |
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1 medium fennel bulb, diced |
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2 420g tins salt-free diced tomatoes |
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2 tbsp tomato paste |
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1 420g tin borlotti beans, drained and rinsed |
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1 420g tin cannellini beans, drained and rinsed |
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1 420g tin chickpeas, drained and rinsed |
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Enough water to cover the vegetables by approximately 2 inches |
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4 handfuls dried macaroni or another small pasta type |
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2 bay leaf |
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1 sprig thyme |
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1 medium zucchini, chopped into small chunks |
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1 cup green beans, topped, tailed, and cut in quarters |
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6 Tuscan kale leaves, de-stemmed and finely chopped |
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Chopped parsley and cracked black pepper to serve |
Directions
Heat a large stock pot on medium-high heat, then add chopped onions and leeks. Add a dash of water to prevent the onions from sticking and continue to do so when the water evaporates. Cook for 3-4 minutes, then add the carrots, celery, fennel, and garlic and cook for a further 5-10 minutes.
Turn the heat back to medium and add the tomato paste, canned tomatoes, and beans. Stir to combine. Add enough water to the pot to cover the vegetables by approximately 2 inches. Turn the heat up to high and bring to the boil. Once boiling, turn the heat back to medium-low and simmer, covered for 40 minutes.
Add the zucchini, green beans, and pasta and continue cooking for 10-15 minutes or until the pasta is cooked. Add the kale and cook for a further 5 minutes.
Remove bay leaves and thyme. Serve hot in bowls topped with chopped parsley and cracked black pepper. It also goes well with toasted sourdough topped with avocado.
By Sarah Radford, Nutritionist and Health Coach.