Green Pea Minestrone Soup (oil-free, gluten-free, vegan)
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- 3 litres water
- 2 low salt veg stock cube optional
- 1 large onion finely chopped
- 3-4 crushed garlic cloves crushed and chopped fine
- 2 green chillies slit lengthways
- 1 tbsp dried basil
- 2 potatoes chopped into cubes or chunks similar to your other veg
- 1 can of chopped tomatoes
- 4 fresh large tomatoes chopped fine or double the fresh if want to avoid cans
- 1 cup of frozen or fresh peas
Chop into cubes or chunks.
- 2 carrots
- 1 courgette
- 1 large handful of green beans
- 1 head of broccoli into florets
- 1 can of butter beans or cannelini or haricot beans
- 1 cup of green pea pasta any pasta will do
- Garnish with a handful of fresh basil leaves chopped salt, pepper, red chilli flakes
- In a large pan, add 3 litres of boiling water, add the stock cubes, dried basil, onion, garlic, chilli, all the tomatoes and bring to boil. Keep chopping veg and adding as you go along.
- Add potatoes and carrots next as take longer to cook. Keep pan covered and on medium flame.
- After 10 min interval, add the beans and broccoli. After another ten min add the peas, can of butter beans and the pasta last. Add some more hot water if you feel the need.
- Bring to the boil and then cover and simmer for 10 or 12 min until pasta is al dente. Check potatoes are cooked.
- Add the garnish and enjoy while hot with a chunk of seeded or sourdough or rye or gluten free bread or on its own. Leftovers make great next day lunches.
Top tip: Peas are legumes, to which beans and lentils also belong. Legumes form part of all long living societies, providing starchy complex carbohydrates so important for glycaemic control, rich in fibre, micronutrients and vitamins. Try to eat legumes 2-3 portions a day. A portion is only a handful or 80 g and is easily achieved.