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!
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!
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