Super protein minestrone

Prep Time: 15
Cooking Time: 45
No of Serves: 6

Recipe courtesy of Christina Ross, Accredited Practising Dietitian

Ingredients

1 tablespoon olive oil

1 brown onion, finely diced

1 leek, finely sliced

1 clove garlic, crushed

1 carrot, finely diced

2 celery sticks, finely diced

1 zucchini, finely diced

1.5L (6 cups) salt-reduced chicken or vegetable stock

400g can diced tomatoes

2 Tablespoons tomato paste

1 cup lentils, quinoa or beans

½ bunch silverbeet or kale, stalks removed and roughly chopped

Parmesan cheese, grated to serve

Nutrition Information (per serve)

Energy 1178 kJ (282 calories)
Protein 18g
Total Fat 10g
Carbohydrates 15g
Saturated Fat 4g
Sugars 9g
Dietary Fibre 8g
Sodium 961mg

Method

1. Heat 1 tablespoon of oil in a large saucepan, along with the onion, leek and garlic. Stir until fragrant.
2. Add the carrot, celery and zucchini, stirring until the vegetables soften.
3. Add the stock, canned tomatoes and tomato paste, and bring to the boil.
4. Reduce the heat to a simmer, add the lentils, quinoa or beans and cook for 20 minutes, stirring occasionally.
5. Add the silverbeet or kale, and continue cooking for a further 15 minutes.
6. Season to taste with salt and pepper. Ladle into bowls and serve with grated Parmesan cheese and more cracked pepper.

Christina’s tip

Cook a big batch of this filling soup on the weekend, and portion into individual containers that can be refrigerated or frozen, for ready-to-go work lunches and comforting dinners.

Save