Did you know?

Per calorie, kale has more iron than beef and more calcium than milk. It also comes with many nutrients, vitamins, folate and magnesium.

Ingredients:

  • 1 large onion
  • 2 large carrots
  • 3 celery stalks
  • 2X 400g tin diced tomatoes
  • 1X 400g tin cannellini beans
  • 3Tbsp tomato paste
  • 1 ½ cups pumpkin (cut into 2cm cubes)
  • 5 large kale leaves
  • 1 Tbsp oregano
  • 1 tsp chilli flakes (optional)
  • 1L of vegetable stock

Method:

  1. Dice the onion, carrot and celery
  2. Place the onion in a pot and sauté until it begins to soften.004
  3. Add the carrots and celery and cook until the onion caramelises.
  4. Add the oregano, pumpkin and tomato paste stir until all combined.
  5. Add the diced tomatoes, vegetable stock and bring to the boil.
  6. Turn down to a simmer and cook until the pumpkin begins to soften.
  7. Chop the kale and add to the soup.
  8. Add cannellini beans and cook for a further 5mins. * You may choose to add the chilli flakes if you want a bit of extra spice.

Minestrone Superfood Soup

Minestrone Superfood Soup

Ingredients

  • 1 large onion
  • 2 large carrots
  • 3 celery stalks
  • 2x 400g tin diced tomatoes
  • 1x 400g tin cannellini beans
  • 3Tbsp tomato paste
  • 1 ½ cups pumpkin (cut into 2cm cubes)
  • 5 large kale leaves
  • 1 Tbsp oregano
  • 1 tsp chilli flakes (optional)
  • 1L of vegetable stock

Instructions

  1. Dice the onion, carrot and celery
  2. Place the onion in a pot and sauté until it begins to soften.
  3. Add the carrots and celery and cook until the onion caramelises.
  4. Add the oregano, pumpkin and tomato paste stir until all combined.
  5. Add the diced tomatoes, vegetable stock and bring to the boil.
  6. Turn down to a simmer and cook until the pumpkin begins to soften.
  7. Chop the kale and add to the soup.
  8. Add cannellini beans and cook for a further 5mins. You may choose to add the chilli flakes if you want a bit of extra spice.
http://www.poweredbyvegies.com.au/2016/minestrone-superfood-soup/