Recipe: Hearty Minestrone Soup

Now that the weather is cooler it’s time to pull out your crockpot and start making those winter dishes. Soup is a go-to in any dietitian’s toolbox for a nutritious and healthy meal. This ‘Hearty Minestrone Soup’ is a tasty way to obtain almost 4 servings of vegetables in one serve!

This soup is a great source of iron and vitamin C due to the arrangement of veggies it contains. Vitamin C helps the absorption of iron so having them within the same meal is a great way to ensure you are obtaining all the iron that you need.

It’s also great if you have a busy week ahead as it can be served for dinner multiple times in a row.

TIP: If you have a big family just double the recipe and freeze the remainder for the following week!

Hearty Minestrone Soup

Serves: 6
Prep: Approx. 40 minutes

Ingredients

  • 3 tbsps extra virgin olive oil
  • 2 large potatoes, cut into chunks
  • 1 leek, finely sliced
  • 1 red onion, finely chopped
  • 4 garlic cloves, finely chopped
  • 3 zucchinis, thinly sliced
  • 750ml chicken stock
  • 400g can cannellini beans, drained
  • 400g can red kidney beans, drained
  • 1-2 lemons, juiced

Method

  1. Heat half the oil in a large crockpot over medium heat.
  2. Add potato, leek, onion and garlic and cook for ~10 minutes while stirring.
  3. Add zucchini and remaining oil. Cook for a further 5 minutes or until lightly golden.
  4. Add stock and cook for ~5 minutes or until the potato begins to soften.
  5. Add cannellini and kidney beans.
  6. Add lemon juice to taste and cook for a further 2-3 minutes or until heated through.
  7. Spoon into bowls and enjoy with optional parmesan as a topping!

Hearty Minestrone Soup Nutrition Stats

Nutrient Per Serve Per 100g
Energy 1,399kJ 272kJ
Protein 12.8g 2.5g
Carbohydrates 32.4g 6.3g
Sugars 8.2g 1.6g
Fat (total) 12.9g 2.5g
Saturated fat 1.9g <1g
Dietary Fibre 13.7g 2.6g
Sodium 732mg 142mg

Looking for more recipes? For tailored advice recommended just for you, get in contact with one of our dietitians today.