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Chunky minestrone
Based on the popular classic, this satisfying soup makes a good light meal.
What you need
- 3 tsp olive oil
- 50 g rashers rindless smoked streaky bacon, chopped
- 1 large onion, peeled and chopped
- 1 clove garlic, peeled and crushed
- 1 potato, peeled and diced
- 2 carrots, peeled and diced
- 400 g canned chopped tomatoes
- 1 l vegetable stock
- 1/2 tsp Italian herb seasoning
- seasoning
- 50 g fine green beans
- 75 g dried pasta shapes
- 225 g canned haricot beans, drained and rinsed
- 50 g white cabbage, finely shredded
- to garnish
- 3 tsp freshly grated parmesan cheese
Method
Heat the oil in a large pan. Add the bacon, onion and garlic. Fry for 5 min, until bacon is crisp and onion softened.
Add the diced potatoes and carrots, tomatoes, stock, herbs and seasoning. Bring to the boil. Cover. simmer for 15 min.
Trim the green beans. Cut into 2 1/2 cm (1in) lengths. Add to the pan with the pasta. Simmer for 10 min.
Stir in the haricot beans and cabbage. Simmer for 2-3 min or until pasta and vegeables are tender. Ladle into soup bowls. Sprinkle with Parmesan cheese.
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Preparation 15 minutes Cook 32 minutes Total 47 minutes -
Energy 330 kcal/serving Fat 3.34 g/serving Carbohydrates 166.55 g/serving Glycaemic Index 35 Glycaemic Load 14.72 
Serving suggestion
Garlic bread.
Cook's tip
Use your preferred pasta and beans in this recipe.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1381 | 351 | 10475 | 8350 |
| Energy (kcal) | 330 | 84.1 | 2500 | 2000 |
| Protein (g) | 11.9 | 3.04 | ||
| Carbohydrate (g) | 46.8 | 11.9 | 345 | 275 |
| Fat (g) | 13.1 | 3.34 | 95 | 70 |
| Fat (saturated) (g) | 3.51 | 0.90 | ||
| Fibre (g) | 6.62 | 1.69 | ||
| Sodium (mg) | 1651 | 420 | ||
| Salt (equivalent) (g) | 4.13 | 1.05 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 776 | 197 | 800 |
| Vitamin B-12 (µg) | 0.13 | 0.03 | 1 |
| Vitamin B-6 (mg) | 0.34 | 0.09 | 2 |
| Vitamin C (mg) | 29.0 | 7.38 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 1.34 | 0.34 | 10 |
| Zinc (mg) | 1.31 | 0.33 | 15 |
| Calcium (mg) | 108 | 27.7 | 800 |
| Folate (mcg) | 112 | 28.7 | 200 |
| Iron (mg) | 3.36 | 0.86 | 14 |
| Magnesium (mg) | 69.8 | 17.8 | 300 |
| Niacin (mg) | 3.71 | 0.95 | 18 |
| Pantothenic acid (mg) | 0.60 | 0.15 | 6 |
| Riboflavin (mg) | 0.22 | 0.06 | 1.6 |
| Phosphorous (mg) | 199 | 50.9 | 800 |
| Thiamin (mg) | 0.46 | 0.12 | 1.4 |
This recipe is:
Citrus free
Corn-free
Egg free
Peanut free
Shellfish free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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