Minestrone Soup
I N G R E D I E N T S
½ cup dry split red lentils, rinsed
4 cups low salt stock
1 medium onion, diced
2 cloves garlic, minced OR . tsp garlic powder
1½ Tbsp olive oil
500 g / 4 cups seasonal vegetables, diced (e.g. zucchini, carrot, corn, peas), fresh or frozen
8–10 tomatoes OR 2 . 400 g cans crushed tomatoes, no added salt
2 medium potatoes, diced
4 cups home-cooked cannellini beans or chickpeas or mix OR 3 . 400 g cans, no added salt
10–15 peppercorns
1 Tbsp Italian herbs
3 bay leaves
½ tsp salt
1 cup dry wholegrain pasta (option for gluten free)
3 cups leafy greens (e.g. kale, spinach, silver beet)
This recipe was produced with support from Healthy Loddon Campaspe, Omnia Health and Macedon Ranges Shire Council.
M E T H O D
1. Soak red lentils in stock.
2. Heat olive oil in soup pot over medium heat.
3. Add onion and stir 4–5 minutes until soft.
4. Add garlic and stir 1 minute until fragrant.
5. Add seasonal vegetables and cook 5 minutes, stirring frequently.
6. Add tomatoes, potatoes, beans, stock, lentils, herbs, peppercorns, salt and bay leaves.
7. Bring to the boil, reduce to a simmer for 10 mins.
8. Add dry pasta, cook 10–12 minutes until tender.
9. Stir in leafy greens and cook until wilted.
10. Remove bay leaves before serving.
Serve with wholegrain garlic bread
Add a squeeze of lemon before serving
Top wioth toasted pumpkin seeds
Serve with an Italian salad.
N U T R I T I O N H I G H L I G H T S
☑ High in Fibre
☑ Rich in plant protein
☑ Iron from Legumes
☑ Calcium from leafy greens
☑ Low in saturated fat
☑ Freezer friendly