Minestrone Soup

Perfect for meal prep, this soup is easy to make and bring to work each day. It’s packed full of veges too!

Serves 4


2 tsp olive oil

1 brown onion, finely diced

2 carrots, diced 1cm

1–2 cloves garlic, minced (optional)

1 pottle tomato paste

1 pack minestrone spice (1 tbsp GF tomato powder, ¼ teaspoon garlic powder, ¼ teaspoon dried oregano, 1/8 teaspoon ground black pepper, ½ teaspoon Italian herbs, 1 tbsp cornflour)

1 can chopped tomatoes

2 cups vegetable or chicken stock

2 cups water

1 can mixed beans, drained

1 tsp salt

1 broccoli, florets and stalk diced 1–2cm


1. Prep and cook soup. Heat oil in a large pot on medium-high heat. Cook onion, carrots and garlic (if using) with a pinch of salt for 3–4 minutes until softening. Add tomato paste and minestrone spice and cook for 30 seconds until fragrant.

2. Add tomatoes, stock, water, beans and salt and bring to a simmer. Reduce heat to medium-low and cook for 10–12 minutes until vegetables are cooked.

3. Add broccoli and cook a further 4 minutes until broccoli is tender. Season.

4. To serve, ladle minestrone soup into bowls.

Nutritional Info (per serve)
Energy (kJ): 702
Energy (Cal): 168
Carbohydrate (g): 18.9
Protein (g): 10.7
Fat (g): 4.4
Saturated Fat (g): 0.6
Sugars (g): 10.7

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