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Now that the weather is cooler it’s time to pull out your crockpot and start making those winter dishes. Soup is a go-to in any dietitian’s toolbox for a nutritious and healthy meal. This ‘Hearty Minestrone Soup’ is a tasty way to obtain almost 4 servings of vegetables in one serve!

This soup is a great source of iron and vitamin C due to the arrangement of veggies it contains. Vitamin C helps the absorption of iron so having them within the same meal is a great way to ensure you are obtaining all the iron that you need.

It’s also great if you have a busy week ahead as it can be served for dinner multiple times in a row.

TIP: If you have a big family just double the recipe and freeze the remainder for the following week!

Hearty Minestrone Soup

Serves: 6
Prep: Approx. 40 minutes

Ingredients

  • 3 tbsps extra virgin olive oil
  • 2 large potatoes, cut into chunks
  • 1 leek, finely sliced
  • 1 red onion, finely chopped
  • 4 garlic cloves, finely chopped
  • 3 zucchinis, thinly sliced
  • 750ml chicken stock
  • 400g can cannellini beans, drained
  • 400g can red kidney beans, drained
  • 1-2 lemons, juiced

Method

  1. Heat half the oil in a large crockpot over medium heat.
  2. Add potato, leek, onion and garlic and cook for ~10 minutes while stirring.
  3. Add zucchini and remaining oil. Cook for a further 5 minutes or until lightly golden.
  4. Add stock and cook for ~5 minutes or until the potato begins to soften.
  5. Add cannellini and kidney beans.
  6. Add lemon juice to taste and cook for a further 2-3 minutes or until heated through.
  7. Spoon into bowls and enjoy with optional parmesan as a topping!

Hearty Minestrone Soup Nutrition Stats

Nutrient Per Serve Per 100g
Energy 1,399kJ 272kJ
Protein 12.8g 2.5g
Carbohydrates 32.4g 6.3g
Sugars 8.2g 1.6g
Fat (total) 12.9g 2.5g
Saturated fat 1.9g <1g
Dietary Fibre 13.7g 2.6g
Sodium 732mg 142mg

Looking for more recipes? Check out our eBook collection for more! For tailored advice recommended just for you, get in contact with one of our dietitians today.