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Recipe Of The Month: Pretox Minestrone

Updated: Nov 8, 2023

Feeling inspired to go plant-based? Try making my Autumnal Pretox Minestrone Soup - perfect to prepare your body to cope with the forthcoming over-indulgence of the festive period!

Autumnal Pretox Minestrone Soup

Serves 8 | Cooking time (including preparation): 1 hour*


2 tbsp olive oil

1 medium red onion, finely chopped

1-2 cloves garlic, crushed

Red chilli - 3 dried whole, 1 tsp flakes or 1 fresh red

2 carrots, finely sliced

Quarter of a Savoy cabbage, shredded

1 bag of spinach, kale or cavalo nero

1 tin chopped tomatoes

1 tbsp tomato puree

2 vegetable stock cubes or 1 tbsp Miso paste made up to 1 litre with boiling water

1 tin of mixed beans

100g pearl barley

Salt, black pepper and herbs to taste, e.g. bay leaves, oregano, sage, paprika (anything you fancy, really)


Method:

Heat the oil then add the chopped onion and sauté for three-four minutes. Add garlic, stir then add the chopped carrots or any other root veg you may be using. Cook for another five minutes before adding the leafy veg, tomatoes and puree.


Stir well then add your stock and barley. Add your beans, herbs, spices salt and pepper to taste and cook for a further 45 minutes. *If using pasta, e.g. orzo or farfallini, this will be cooked in 20 minutes


To serve:

Sprinkle with finely grated Parmesan (for non-vegans) and serve with toasted sourdough drizzled with extra virgin olive oil


Nutritional credentials:

Olive oil, red onion and dark leaves are rich in polyphenol antioxidants.

Cooked tomatoes are bursting with lycopene - great for your skin.

Barley helps lower cholesterol and contains resistant starch, loved by “good” gut bugs

Miso is a fermented food which supports good gut health


Feel free to switch and use up the odd bits of veg at the bottom of your fridge. I managed to pack in 15 of the recommended 30 different plants per week in this one recipe! ! It can also be frozen and reheated whenever you need a delicious bowl of comfort. Enjoy!

 

Whether it's mood swings, hot flushes or weight gain, the symptoms of menopause can be debilitating for many women. So it's no surprise that we look for ways to alleviate them. One natural approach that has gained popularity is adopting a vegan lifestyle. Find out more here.

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