Early autumn minestrone (Minestrone d'inizio autunno)

Minestrone Soup

Serves 4-6

  • 200 g cannellini or borlotti beans, fresh or dried and soaked overnight

  • 1 bay leaf

  • 1 tomato, squashed

  • 1 small potato, peeled

  • sea salt

  • freshly ground black pepper

  • olive oil

  • 4 rashers higher-welfare smoked pancetta or bacon

  • 2 small red onions, peeled and finely chopped

  • 2 carrots, peeled and chopped

  • 2 sticks celery, trimmed and chopped

  • ½ head fennel, chopped

  • 3 cloves garlic, peeled and finely chopped

  • 1 small bunch fresh basil, leaves and stalks separated

  • 2x400 g good-quality tinned plum tomatoes

  • 1 glass red wine

  • 2 small courgettes, quartered and sliced

  • 200 g chard or spinach, washed and roughly sliced (including stalks)

  • 565 ml organic chicken, ham or vegetable stock

  • 55 g dried pasta

  • 1 block Parmesan cheese, to serve

Add your fresh or dried and soaked beans to a pan of water with the bay leaf, squashed tomato and potato – this will help to flavour the beans and soften their skins. Cook until tender – check by tasting. They must be soft. Dried beans can take up to an hour, but check fresh ones after 25 minutes. Drain (reserving about half a glass of the cooking water), and discard the bay leaf, tomato and potato. Now season with salt, pepper and a splash of oil.



While the beans are cooking, make your soffrito. Heat a good splash of olive oil in a saucepan and add the chopped pancetta or bacon, onions, carrots, celery, fennel, garlic and the finely sliced basil stalks. Sweat very slowly on a low heat, with the lid just ajar, for around 15 to 20 minutes until soft, but not brown. Add the tomatoes, courgettes and red wine and simmer gently for 15 minutes.



Now add the chard or spinach, stock and beans. Put the dried pasta into a polythene bag, squeeze all the air out and tie the end up. Bash gently with a rolling pin to break the pasta into pieces. Snip the end off the bag and empty the contents into the soup. Stir and continue to simmer until the pasta is cooked.



If you think the soup is looking too thick, add a little more stock or some of the reserved cooking water to thin it down a bit. Then taste and season with salt and pepper. Serve sprinkled with the torn-up basil leaves and with some extra virgin olive oil drizzled over the top. Put a block of Parmesan and a grater on the table for everyone to help themselves. Heaven!

Nutritional Information

Early autumn minestrone (Minestrone d'inizio autunno)

With smoky bacon, beans and seasonal veggies

More Lighter New Year recipes >
0 foodies cooked this
This comforting and filling minestrone soup is perfect for using up end-of-season veggies
Serves 4-6
1h 05m
Super easy
Method



Add your fresh or dried and soaked beans to a pan of water with the bay leaf, squashed tomato and potato – this will help to flavour the beans and soften their skins. Cook until tender – check by tasting. They must be soft. Dried beans can take up to an hour, but check fresh ones after 25 minutes. Drain (reserving about half a glass of the cooking water), and discard the bay leaf, tomato and potato. Now season with salt, pepper and a splash of oil.

While the beans are cooking, make your soffrito. Heat a good splash of olive oil in a saucepan and add the chopped pancetta or bacon, onions, carrots, celery, fennel, garlic and the finely sliced basil stalks. Sweat very slowly on a low heat, with the lid just ajar, for around 15 to 20 minutes until soft, but not brown. Add the tomatoes, courgettes and red wine and simmer gently for 15 minutes.

Now add the chard or spinach, stock and beans. Put the dried pasta into a polythene bag, squeeze all the air out and tie the end up. Bash gently with a rolling pin to break the pasta into pieces. Snip the end off the bag and empty the contents into the soup. Stir and continue to simmer until the pasta is cooked.

If you think the soup is looking too thick, add a little more stock or some of the reserved cooking water to thin it down a bit. Then taste and season with salt and pepper. Serve sprinkled with the torn-up basil leaves and with some extra virgin olive oil drizzled over the top. Put a block of Parmesan and a grater on the table for everyone to help themselves. Heaven!

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 321
    16%
  • Carbs 36.9g
    14%
  • Sugar 14.6g 16%
  • Fat 6.6g 9%
  • Saturates 1.5g 8%
  • Protein 17.2g 38%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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