Minestrone with
Vegetables of the Moment
When I make minestrone I vary the
vegetables I use depending on what I can
get in the market that day. This wonderful
vegetable soup reflects the season – the
vegetables of the moment that are clean
and pure and that can be thrown into a large
pot and simmered to perfection. Depending
on seasonal availability, green peas,
sweet corn, zucchini, capsicum, pumpkin,
broccoli, leek or sweet potato can be added.
I love minestrone because it’s a one pot
meal that’s simple and nourishing and it can
be enjoyed for a few days or until the pot is
empty. I’ve used water not vegetable stock
to make my soup as I find the flavours from
the vegetables penetrate beautifully into the
simmering broth and create a wonderful
clean flavour. I also enjoy serving it with a
spoonful of pesto stirred through just before
eating as this lifts the flavour to another
dimension. Enjoy.
What’s great about it?
Fennel is a wonderful vegetable for digestive
support and can help with gastrointestinal
disturbances such as indigestion or bloating.
Carrot is a great source of carotenoid
antioxidants that are anti-inflammatory and
help to support a healthy immune system.
Beans are a good source of protein that
can help to repair the body and nourish the
immune system. Beans also contain fibre
that helps to delay glucose absorption,
keeping our blood sugar more stable as
well as supporting healthy digestion and
colon. Kale is rich in vitamins A, C and K and
folic acid, as well as calcium, potassium,
copper and iron. These nutrients are
necessary for healthy bones, skin and eyes.
Herbs such as parsley are full of superfood
goodness that are anti-inflammatory to the
body. Parsley is rich in chemoprotective
oils that can help neutralise carcinogens as
well as chlorophyll, which helps nourish the
digestive system, support detoxification and
elimination and alkalinise the body. Garlic
and black pepper are anti-inflammatory and
can stimulate digestion.
Serves 4
Time: 45mins (includes ½ hr simmering)
Ingredients
2 onions, diced
½ 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 kale, sliced
1 bunch parsley, chopped
600ml pureed tomato (fresh or tinned)
1 x 400g tin cooked beans (e.g. borlotti beans)
Sea salt and ground black pepper to taste
1 litre water
Pesto to serve
Grated Parmesan to serve (optional)
Sauté onions, smoked paprika, fennel,
garlic, celery and carrot in a little olive oil
for 5 minutes in a large pot. Wash kale
and roughly chop the leaves then add
them to the pot. Add chopped tomato,
beans and water to just cover the
vegetables. Bring to the boil – cover
and simmer over a low heat for 20 to
30 minutes until thick and carrots are
tender. Season with a little black pepper
and sea salt and fold in the parsley.
Serve in bowls and enjoy with a spoonful
of pesto and grated Parmesan.
Inspiration
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 wholegrain sourdough.
Teresa Cutter, aka The Healthy Chef, is one of Australia’s leading authorities on healthy cooking. An experienced chef, as well as a nutritionist and fitness
professional, she combines her knowledge of food, diet and exercise to develop delicious recipes that maximise health and wellbeing. thehealthychef.com
NETWORK WINTER 2014 | 25