Go Back
tomato based vegetable soup in a bowl topped with some basil leaves

Hearty minestrone soup

A super tasty and filling soup packed with vegetables
Recommended:
mid and end of chemo cycle and when the treatments have ended
Print Recipe Pin Recipe
Prep Time 5 mins
Cook Time 40 mins
Total Time 45 mins
Servings 1 portion

Ingredients
  

Soup

  • 1 red onion peeled
  • 2 celery stalks preferably organic
  • 2 medium carrots preferably organic
  • 1 yellow bell pepper preferably organic
  • 1 courgette
  • 120 grams extra fine beans trimmed
  • 1 tsp tomato puree
  • 4 Tbsp extra virgin olive oil
  • 3 cloves of garlic
  • a couple of cavolo nero leaves or Swiss chard or spinach leaves
  • 1 bottle of Passata approx. 690g
  • 3 tsp dried thyme
  • 3 tsp dried oregano
  • 1 ½ tsp dried rosemary

Garnish for 1 portion

  • 60 grams flat brown rice noodles
  • ½ lemon
  • handful basil leaves
  • a pinch of Himalayan pink salt
  • a pinch of celery seeds
  • 1 tsp nutritional yeast
  • 1 tsp ground almonds

Instructions
 

  • Wash all your vegetables thoroughly.
    vegetables, dried herbs, olive oil and tomato sauce arranged on a white wooden table
  • Chop the carrots, celery, pepper, courgette and onion into similar size pieces.
    Finely dice the garlic and cut the fine beans in half. Remove the cavolo nero stalks and chop them into a bite-size pieces.
    freshly cut vegetables on a plate
  • Pour the olive oil into a large saucepan, heat it up on low heat and after a minute or so add all chopped onions, carrots and celery. 
    Cover with a lid and cook for about 4-5 minutes, stirring occasionally, making sure that nothing sticks to the pan. We’re essentially preparing soffritto which is a must in lots of Italian dishes as it creates tons of flavour.
    chopped vegetables in a pan
  • As soon as the vegetables start to soften add garlic, herbs, tomato puree and bell pepper. Stir well and cook on low heat for further 3 minutes, stirring occasionally.
  • Pour the passata into the saucepan together with 2 cups of cold water, mix well with all the vegetables, season with salt and pepper, cover with a lid and cook on low heat for about 20-25 minutes while stirring occasionally.
    Add the courgette and fine beans, stir well, cover and continue cooking for further 10 minutes.
    Add the chopped cavolo nero to the soup and cook it covered for 2-3 minutes or until it’s soft.
    chopped vegetables and tomato sauce in a deep pan
  • Meanwhile, in a deep pan, boil the water and cook the noodles according to the cooking instructions on the pack and drain once cooked.
    For the dairy-free parmesan, crush celery seeds and salt in a mortar until it’s fine, add the nutritional yeast and gently combine it with a pestle. Add the ground almonds and very gently mix them through the mixture with a spoon.
    rice noodles, basil lemon , nutritional yeast, ground almonds and salt and pepper arranged on a white wooden table
  • Add the noodles and a squeeze of lemon to the soup, mix well, generously sprinkle with the vegan parmesan and top with some basil leaves.
    tomato based vegetable soup in a bowl topped with some basil leaves
Keyword delicious, easy, filling, gluten-free, nutritious, tasty, vegetarian