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Healthy Minestrone Recipe

Healthy Minestrone Soup Recipe

Ingredients

  • 500 grams organic beef bones/chicken pieces (wings/legs/necks)
  • For vegetarian option- use 1 L of organic vegetable stock + 2 cups water
  • Extra-virgin olive oil
  • 1 medium yellow onion, chopped
  • 2 medium carrots, peeled and chopped
  • 2 medium ribs celery, chopped
  • 2 cups chopped seasonal vegetables (potatoes, pumpkin, zucchini, green beans or peas all work)
  • 4 cloves garlic, pressed or minced
  • ½ teaspoon dried oregano
  • ½ teaspoon dried thyme
  • 400g fresh diced tomatoes. Can use canned as alternative
  • 2 bay leaves
  • 1 cup whole grain macaroni
  • 1 ½ cups cooked cannellini or kidney beans (soak for 8 hours before cooking). Can use canned beans as alternative
  • 2 cups baby spinach, chopped kale or chopped collard greens
  • 2 teaspoons lemon juice
  • Freshly grated Parmesan cheese, for garnishing (optional)

Method

  1. Make broth from your beef or chicken bones (skip step if cooking vegetarian option). Cook bones for at least 12 hours. Use slow cooker if available. You should end up with about 1.5 L of liquid when finished (keep adding more water as it evaporates from the broth)
  2. When broth is ready, warm 3 tablespoons of the olive oil in a large pot. Once the oil is shimmering, add the chopped onion, carrot, celery and a pinch of salt. Cook, stirring often, until the vegetables have softened and the onions are turning translucent, about 7 to 10 minutes.
  3. Add the seasonal vegetables, garlic, oregano and thyme. Cook until fragrant while stirring frequently, about 2 minutes.
  4. Pour in the diced tomatoes and their juices, broth and water. Add the salt and bay leaves. Season generously with freshly ground black pepper.
  5. Raise heat to medium-high and bring the mixture to a boil, then partially cover the pot with the lid, leaving a small gap for steam to escape. Reduce heat as necessary to maintain a gentle simmer.
  6. Cook for 15 minutes, then remove the lid and add the pasta, beans and greens. Continue simmering, uncovered, for 20 minutes or until the pasta is cooked al dente and the greens are tender.
  7. Remove the pot from the heat, then remove the bay leaves. Stir in the lemon juice and remaining tablespoon of olive oil. Season with salt and pepper to taste. Garnish bowls of soup with grated Parmesan, if you’d like.

Author: Daria Sheptitskaya

Daria is an Acupuncturist and Herbal Medicine Practitioner at our Kings Cross Clinic. Daria's mission is to help people to be the best versions of themselves. She has a passion to take an integrative approach to health and wellbeing. She combines her knowledge of Chinese Medicine and Fitness to treat people from the inside-out. To book a session with Daria, contact the Kings Cross Clinic on 02) 8354 1534

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