Minestrone

Minestrone

Minestrone

This is a wholesome, filling and nourishing soup that tastes wonderful.  If you make your own veggie stock it will elevate the recipe to another level. 

Ingredients:

2 carrots

1 leek

2 celery stalks

1 small bunch kale

1 small bunch swiss chard

1 small bunch spinach (grown in the ground - not hydroponic)

2 zucchinis

1 cup frozen peas

1 handful frozen or fresh broad beans skins removed

2 brown onions (most white onions are from USA are are gassed)

2 cups cooked borlotti beans

1 tomato

1 medium potato skin on

2 Litres salt reduced vegetable stock

pesto to serve, basil leaves to garnish

salt/dulse flakes to taste

Method:

Soak borlotti beans 24 hours, change water 3 times, drain and cook in fresh water with a clove of garlic sliced in half, 2celery tops, a small bunch of sage, a bay leaf and a dash of olive oil.  Simmer on low for 45mins - 1 hour until tender but not mushy, leave to cool with lid on. Tip: cook a large batch of beans and store some in the freezer for another batch of soup. All large beans can be cooked this way.  Tinned beans are high in sodium & sugar and are denatured due to the extreme high temperatures they are heated to - so good for an emergency only.  

Dice the vegetables and dry sauté in a non stick pan over medium heat all except the greens on a low heat with the lid on and sweat until soft, stirring occasionally.  Add the stock and simmer for 10 minutes, add all the green vegetables cooked borlotti beans, salt and add a drizzle of olive oil, simmer another 5 minutes or less.  Serve with pesto & wholemeal/wholegrain crusty sourdough with raw fermented sauerkraut or kimchi & sprouts.  If you prefer more tomato flavour add 2 tablespoons of tomato paste at the start of cooking.