High-protein spicy Summer Minestrone

Vegan savoury Accidentally vegan

Italy

Prep: 15 minutes

Cook: 40 min

Difficulty: Easy

Low-in-fat, High-protein, Gluten-free

Minestrone is an Italian classic: a thick soup with beans, pasta & seasonal veggies. No unique recipe then! And it’s Summer, so this is my courgette minestrone, high-protein thanks to black beans rigatoni!

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Ingredients

Metric

U.S.

To delight 6 people

1 red onion

2 carrots

2 celery stalks

400 g tomato

2 courgettes

3 garlic

1 chilli pepper

50 g baby spinach

3 càs olive oil

1 càc thyme

1 càc oregano

1 càc fleur de sel

1.5 l vegetable stock

2 bay leaves

240 g canelllini beans

150 g Karma black bean rigatoni pasta (high-protein)

ground pepper

lemon

Directions

Step 1

Start by prepping all your veggies and gathering them in the order we’ll use them (the step is in brackets):

finely chop the onion (step 2)
slice the carrots (step 2)
cut the celery into cubes (step 2)
cut the tomatoes into dices (step 2 & 4)
cut the courgettes into dices (step 3)
mince the garlic (step 3)
finely chop the chili pepper (step 3)
roughly chop the spinach (step 5)

Step 2

In a big skillet, heat the olive oil. When it starts shimmering, on medium heat, sauté the onion, carrots and celery with 3 tbsp diced tomatoes, for about 5mn or until the onion becomes transparent.

Step 3

Throw in the courgettes, garlic, chili, thyme, oregano and salt. Stir well until fragrant, for about 1-2 minutes.

Step 4

Add the chopped tomatoes, broth and bay leaves, and bring to the boil. Reduce to low-medium heat and simmer for 15mn, with a lid to partially cover (leave 1inch open).