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My Grocer

Free Healthy Recipe - Minestrone & Bean Soup

Dairy free, Low fat, Low GI

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Using a pressure cooker you can literally throw everything into the pot and turn it on. About 35 minutes later you have a chunky soup that will last for days and improve with time. It's a brilliant way to use up veggies in the fridge and find extra fibre. This is one of my favourite soups of all time. If you don't have a pressure cooker just simmer the soup slightly covered for about 50 minutes.

Ingredients
1 tbsp olive oil
2 tbsp basil - fresh, roughly chopped
1 onion peeled & chopped finely
2 cloves garlic, crushed
2 stalks celery, diced
4 cups mixed veggies, including capsicum, pumpkin, zucchini, carrot
1600 grams tomato, (tinned)
500 grams stock- vegetable
½ cups olives, kalamata, chopped
Method

Set pressure cooker to the sauté function and once hot add olive oil. Add basil and cook until it turns almost black in colour. Add onions, garlic and celery and sauté for a few minutes until the onion is soft. Add remaining ingredients. Top up with a little extra water taking care not to go beyond the maximum water level. Secure the lid and pressure valve and turn the timer to setting 3. Once cooked, allow about a few minutes before releasing the valve. Open lid once all the steam has released. Serve with a little grated Parmesan.

Makes 6 servings

Scale recipe to serves

Prep Time: 5 mins
Cooking Time: 35 mins
Ready in: 40 mins


Suitable for:
Dinner, Entree, Lunch, Soup
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Nutritional Information - Per Serve
Kj 1020 kj
Calories 244 kcal
Fat 6 g
Saturated Fat 1 g
Total Carbohydrate 33 g
Total Protein 10 g
Fibre 9 g


Natures Best Belfield

Address: 29 Burwood Rd Belfield
Call us: 9642 5613
Drop in: Monday - Saturday 8am - 6pm Sunday 8am - 5pm
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