Green Vegetable Minestrone
This is my nourishing vegetable soup of the moment. I absolutely love eating it, not only because it tastes so good, but because I can instantly feel the goodness and the benefit to my body.
I love it straight from the pot and often top it with chopped avocado and a generous drizzle of salsa verde. If I want to pump up the protein, I’ll add some chicken or creamy white cannellini beans.
What’s good about it:
Basically everything ! Studies show that the health benefits from following a diet that focuses on a daily intake of vegetables include weight loss; diabetes control; lowered insulin secretion; improved sports performance; and reduced risk for diabetes, cardiovascular disease, high blood pressure and cancer. These veggies act like pre-biotic in the digestive system that help to stimulate the favorable growth and activity of the good probiotic bacteria. This minestrone is low carb and low GI that will fill you up as well as help to keep insulin levels steady. Make a big pot and eat as much as you want any time of the day !
1 large leek, sliced
2 celery stalks, cut into small chunks
1 large green capsicum, cut into chunks
2 zucchini, cut into small chunks
100 g / 3 1/2 oz kale, calvo nero or silver beet chopped
250 g / 8 3/4 oz green peas
1 litre vegetable stock
Sauté the leek and celery in a large saucepan over a low heat for 2 minutes until soft.
Add the stock, zucchini, capsicum and kale or calvo nero.
Simmer over a gentle heat for 10 minutes.
Add the peas.
Simmer for another 3 minutes.
Season with freshly ground white pepper if required.
Combine salsa verde ingredients into a good high-speed blender like a vitamix until a gorgeous green paste forms.
Adjust consistency and taste if necessary, adding a little more cold pressed olive oil or lemon.
Ladle the green minestrone into serving bowls.
Enjoy as is or top with a generous drizzle of salsa verde.
Serve immediately and enjoy.
Nutrition per serve without salsa verde.
Protein: 6.7 g
Total Fat: 2 g
Saturated: 0.1 g
Carbs: 10.7 g
Iron: 3.2 mg
Fibre: 7.8 g
Great Serving suggestions:
Top the minestrone with chopped avocado and salsa verde just before serving.
Pump up the protein by adding white beans or chopped chicken breast when adding the stock.
Basil, lemon + Parsley Salsa Verde (optional but delicious)
1 bunch green basil
1 bunch parsley
1 cloves fresh garlic, smashed
½ tsp sea salt
3 tablespoons fresh lemon juice
6 tablespoons cold pressed olive oil