Since I’m back in Dietsville (on a very strict basis I might add!), I have reverted back to cooking some low calorie dishes for the time being until I get my weight management back under control. I’ve done so well, that I don’t want to undo all my hard work over the last year or so.
Anyway, on with my recipe, which is for Minestrone Soup…the whole pot comes in at around 1500, and we (over several days) got about 8 ish portions out of it, so you’re quite safe to eat this if you are watching the calories. It is very low fat, and packed full of flavour, and it’s a soup I love to make for the family.
When sharing recipes, I often say “how easy this recipe is”, and I’m going to say it again! After sweating some onions and garlic, everything just goes into the pot, and boils away until cooked :) I start with the vegetables first for 10-15 minutes, and then the pasta and beans for another 10-15 minutes. Done! You will have to excuse the lame iPhone photos for this recipe and lack of steps!!
Approx 8 servings
- 1 large onion, chopped
- 3 garlic cloves, crushed
- 1-2 litres vegetable (or chicken) stock
- 2 carrots, chopped
- 150g peas, frozen or fresh
- 150g green beans, frozen or fresh
- 1 large courgette, chopped
- 3 tsp dried basil
- 200g small pasta shapes
- 1 x 400g can haricot beans, drained
- 3 x 400g can chopped tomatoes
- freshly ground black pepper
- one-calorie oil spray
- Heat a large saucepan, spray with one-calorie oil spray and sweat the onions and garlic until softened – about five minutes. Add a drop of water if you worry about them sticking to the pan.
- Add the carrots, courgette, peas and beans, stock, canned tomatoes, black pepper, basil and bring to the boil. Simmer for 10-15 minutes until the vegetables are tender. I have given a rough guide to the stock quantity as it may depend on the size of your pot! For stock, I use stock cubes.
- Add the pasta and haricot beans and turn the temperature up slightly. Cook for 10-15 minutes until the pasta is cooked.
- Serve immediately.
- This soup keeps well, and develops a better flavour the next day (and even the day after!) Always heat through until piping hot when re-heating.