Minestrone Soup with Red Kidney Beans

Minestrone Soup with Red Kidney Beans

Minestrone Soup with Red Kidney Beans 

Serves 4

Ingredients  

  • 1 onion, chopped
  • 3 cloves garlic, chopped
  • 2 tbsp. olive oil
  • 10 button mushrooms, chopped
  • 3 celery stalks, chopped
  • 1 carrot, diced
  • 1 red capsicum, diced
  • 3 potatoes, cubed
  • 500ml vegetable broth
  • 1 can diced tomatoes (400g)
  • salt and pepper to taste
  • 1 can red kidney beans, rinsed and drained (420g)
  • 2 zucchini, chopped
  • 3 kale stalks and leaves, chopped
  • 1 bunch parsley, chopped
  • Juice of 1 lemon
Method
  1. Sauté the onions and garlic in olive oil until almost soft.
  2. Add the mushrooms, celery, carrots, capsicum and potatoes for a few minutes, stirring.
  3. Add the vegetable stock, tomatoes and season well. If there is not enough liquid to cover the vegetables, add more until just covered. Pop the lid on and bring to the boil, then simmer for 10 minutes.
  4. Add the kidney beans, zucchini, kale and parsley and cook for another 5-10 minutes until all is warmed through and kale has wilted.
  5. Squeeze lemon juice in just before serving.

Benefits

GARLIC has vitamin C, B6 and manganese as well as small amounts of selenium, calcium, potassium and iron. It is high in antioxidants and has been used in herbal medicine for immune system support, as an anti-inflammatory and to support cardiovascular health.

KALE will assist with liver detox and fat metabolism, like most leafy greens. It also has the added benefit of being jammed with so many nutrients that it has been dubbed a superfood in its own right. It is full of vitamins and minerals including the ever elusive and always needed magnesium.

Red beans are high in plant-based protein as well as fibre and antioxidants which may assist in regulating blood pressure, weight, sugar and cholesterol.

Nutritional value Per Serve

  • 207 Kcal 
  • 3g Fat 
  • 40g Carbs
  • 7g Fibre
  • 8g Protein 
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