Low-Fat Minestrone Soup
This soup serves about six people and on average portion will contain less than 1 gram of fat and saturated fats. There is no cholesterol in this (as it’s meat-free) and the pasta and veg give you a good level of fibre from the pulses. For people who are recently by-passed, it purées well and is also good for introducing veg back into your diet after surgery.
1 onion, chopped
1 leak, sliced or diced
1 stick of celery, sliced
2 carrots, peeled and diced
2 cloves of garlic crushed
Small tin of butter beans (if you like them!)
1 pint (600ml) chicken stock
2 cans of chopped tomatoes (14oz size)
2oz peas, fresh or better, frozen
2oz very small pasta shells or small macaroni tubes
Salt and black pepper to taste
- Put prepared onion, leek, celery, garlic and carrots into a large saucepan. Add the chicken stock and bring to the boil, cover and simmer for about 10 minutes until veg is cooked to your taste.
- Add the tinned tomatoes, butter beans and frozen peas. (I have seen recipes that suggest using some saffron strands soaked in about a tablespoon of boiling water [add both saffron and boiling water to the soup] to add a little more piquancy to the flavour, but I haven’t tried this). Bring the soup back up to the boil and then add the small pasta shells/hoops/macaroni.
- Simmer the soup for a further 10 minutes until the pasta is tender.
- Season the soup to taste and add chopped herbs and serve.
The soup does freeze well so large batches can be made and used as and when necessary, so ideal for those of us solo patients. Next time I make a batch, I’ll include some pictures!