Minestrone Soup

Serves: 4

Dietary fibre per serve: 69

Preparation time: 15 minutes

Cook time: 40 minutes

Ingredients

• 1 medium brown onion, chopped
• 1 clove garlic, crushed
• 2 x 400g tins crushed tomatoes
• 2 carrots, diced 
• 2 sticks celery, sliced
• 1 large zucchini, diced 
• 1 large potato, diced
• 1 tbsp tomato paste
• 1 bay leaf
• 4 cups reduced-salt beef stock
• 2 cups water
• ½ cup wholemeal pasta (penne, spirals, elbows, shells)
• 1 cup sliced cabbage
• 400g tin four bean mix, rinsed and drained

Method

1. Cook onion and garlic in a large pot with 2 tbsp water until onion is translucent.
2. Add tomato, carrot, celery, zucchini, potato, tomato paste, bay leaf, beef stock and water.
3. Bring to the boil, add the pasta and simmer for 15 minutes or until tender.
4. Add cabbage and beans.
5. Cook for a further 5 minutes or until cabbage is soft.
6. Serve by itself or with a small wholemeal bread roll.

Alternatives

• Make it gluten-free by substituting ½ cup whole meal pasta for ½ cup gluten-free pasta
• Use vegetable stock to make it vegetarian
• Don’t have cabbage? Try Brussel sprouts, kale or spinach instead.

Recipe supplied courtesy of Cancer Council Queensland