Easy Minestrone Soup

 I love a warming soup on cold chilly days, I also love mediterranean flavours (and the sunshine!) this is my idea of heaven in a bowl.

Lots of vitamin and mineral packed vegetables such as iron packed kale, antioxidant rich carrots, tomatoes and celery and  potassium and folic acid rich courgette to support muscle activity and healthy cell growth. The addition of haricot beans mean this soup also provides good levels of plant based protein to keep you feeling fuller for longer.

Soup is a great way to increase your daily servings of vegetables. Lots of us are unaware that the UK recommended ‘5 a day’ is the lowest European recommendation, with most countries recommending a minimum of 8 and in fact The World Health Organisation (WHO) recommends a minimum of 10!

A large bowl of this soup will provide 2-3 portions of vegetables. The following quality makes 4 servings. If you have freezer space, double the quantity and freeze for a later date.

Ingredients
1 onion finely chopped
2-3 cloves garlic
2 stalks of celery, finely diced
5 carrots, peeled and diced
1 large courgette
1/2 tin of chopped tomatoes
4 large handfuls of Kale
1tsp Oregano
1pt stock
1/2 tsp of dried basil or 1tbs of fresh basil
1/2 can of haricot beans
(you can of course use dried beans but be sure to prepare them properly)

Method
Heat 1tbs of olive oil in a large pan and cook for about 5 mins until softened.

Add diced celery, carrot and crushed garlic, pop the lid on and cook over a gentle heat for 5 mins.

Add courgette and cook for a further 5 mins, stir from time to time to ensure the veggies aren’t sticking to the bottom of the pan.

Add tinned tomatoes and oregano cook for a couple of minutes before adding stock.

Now let everything simmer gently for 10 mins.

The vegetables should have softened by now. Add chopped kale and drained beans and continue to heat gently for another 10 mins or so, Sprinkle basil over shortly before serving.