Minestrone Soup with Chorizo & Borlotti Beans
Eating 5 to 8 servings of vegetables a day is a great yet simple way to maintain or improve health. If you struggle to meet this target, soups can pack in a lot of veg. Juices tend to be more fruity than veggies and can lose the fibre.
This recipe gives you 4 servings of vegetables in one plate and if your breakfast and dinner are very low carb, this recipe can become part of a low carb meal plan.
I make 3 large servings and I do not store this soup beyond 2 days.
Chorizo is not healthy for the bowel but it tastes amazing. 45g spread across 3 meals, eaten infrequently is something we can get away with!
Makes 3 large servings (1 serving is 500ml)
One Serving: 32g Carb 270 kcals
One serving 500g
| Fibre | Protein | Carbohydrate | Fat |
|---|---|---|---|
| 10.6g | 16.6g | 32g | 7.3g |
Ingredients
Makes 3 servings (500g x 3)
5ml, 1 tablespoon olive oil
45g, chorizo, chopped into small chunks
40g, 1 very small white onion thinly chopped
12g, 2 large garlic cloves, crushed or chopped
80g, 2 celery sticks, thinly chopped
100g, 1 medium carrot, chopped int small chunks
140g, 1 medium courgette, chopping into small chunks
50g, 1/4 of a green pepper, small chunks
1 beef stock cube or chicken stock cube with 300ml water or 350ml Sadie’s Chicken Broth
1 tin of cherry tomatoes, with tomatoes whole preferably
400g, tin of Borotti beans, rinsed and drained well
any fresh herb you like – parsley, basil,
10g, parmesan shavings on top when serving
Method
Gather all the ingredients and prepare as directed under the ingredient list.
Heat 1 teaspoon of olive oil in a large pan
Add the onion, garlic, chorizo and dried oregano. Stir and cook briefly at a sizzle heat.
Add all of the other ingredients except the parmesan and fresh herb and bring to a gentle boil
Turn the heat down to low (2 on my hob) and allow the soup to quietly cook and flavours to blend for about an hour while you potter around the house.
Turn it off and leave it sit. I make it in the morning and gently re-heat for lunch or dinner. The soup tastes much better when it is left and re-heated later.
When serving shave some parmesan on top and scatter some freshly chopped basil.
