Nutrition for beauty | Хранене за Красота
Nutrition for beauty | Хранене за Красота
Spring Minestrone
Prep Time
10 minutes
Prep Notes
This vibrant, flavourful soup is a unique meal designed to delight your palate with the seasonal tastes of spring. The bright, clean flavors of the mint + basil herbal pesto topping add a bold punch of flavor and color, not to mention extra antioxidants for anti-inflammatory benefits. Make the pesto with baby spinach instead of basil for a sweeter and milder flavor. Serve alongside a crusty French baguette and olive oil for dipping or add some croutons.
Cooking Time
40 minutes
Yields
2
Ingredients
- 1 carrot;
- 1 celery stalk;
- 1 tbsp fresh parsley;
- 125 g asparagus;
- 75 g frozen green peas;
- 75 g green beans;
- 75 g snap peas;
- ½ leek;
- 2 cloves garlic;
- 1 bay leaf;
- 1 tsp tamari;
- 25 g fresh mint;
- 25 g fresh basil;
- 1 tbsp nutritional yeast;
- 2 tbsp lemon juice;
- 5 cups low-sodium vegetable stock/broth;
- 200 g whole wheat orzo;
- ½ lemon;
- olive oil, salt & pepper to taste
Directions
- Start a large pot with boiling water to cook the pasta - fill a pot with water and place on medium to high heat.
- While the water is heating up, prep the produce. Wash the produce, and chop the carrots and celery, wash the parsley. Take the rough parts off like the stalk-hard bits of asparagus at the stalk, edges of green beans, and snap peas. Cut the asparagus, green beans, and sugar snap peas in half. Cut off the dark green parts of the leek, cut the white part of the leek lengthwise, rinse under running water, and make sure to get all the soil out and off! Then chop. Wash the herbs and take the leaves off the stems. Peel the garlic and slice or mince. If you'd like to serve some lemon wedges at the end, wash the lemon and slice them into wedges. Set aside.
- In a large pan add the stock, carrots, celery, parsley, bay leaf, tamari, and salt and pepper to taste. Bring to the boil and simmer for 10-15 minutes. Turn off the heat and let it sit until you’re ready to serve.
- Once the pot of water for the pasta boils, cook the pasta per packet instructions ensuring you take a minute or two off al dente. Drain and set aside.
- Add all the pesto ingredients (mint, basil, garlic, nutritional yeast, lemon juice, olive oil, and salt to taste) to a high-powered blender and blitz to the desired pesto-type consistency. Leave a little herb leaves of the mint and basil to the side and do not blend here so you can garnish the dish at the end if you like. Set aside.
- Heat a large frying pan and add a little light oil. Add the leeks and cook for about 5 minutes until turning golden and lightly charred, turn them over and repeat on the other side. Remove them from the heat when they are ready and set aside.
- When you are ready to serve, strain the stock through a sieve return to the pot, and heat to a gentle simmer.
- Add the green beans now to the stockpot, cook for 2 minutes or so, then add the rest of the veggies and pasta.
- Cook for a few minutes take off the heat and ladle into bowls.
- Add a dollop of pesto to each bowl, drizzle with a touch of olive oil if you wish, and a sprinkle of herbs and some lemon juice/wedges (optional). Serve with crusty bread. Enjoy!
Credit
Blue Zones