Mediterranean Minestrone
The perfect Winter warmer and food for your soul, this Mediterranean Minestrone wonder is a family recipe handed down from our very own Dietitian Sarah. Lentils are packed full of all three types of dietary fibre (soluble, insoluble and resistant starch) for regular bowels, a healthy gut and balanced blood sugar levels. But the best part? The velvety pumpkin gently blended to create a luscious and heartwarming texture. This one is bound to be a crowd pleaser on a cold night.
Serves 5
Ingredients:
3 tbsp extra virgin olive oil
1 brown onion, diced
2 medium carrots, sliced into 1 cm rounds
1 bunch celery leaves, chopped
½ butternut pumpkin cut into 4 to 5 cm cubes
¼ kent pumpkin, cut into 4 to 5 cm cubes
1 leek, halved lengthwise and sliced
1 ½ cup dried lentils, rinsed and soaked for 15 minutes
1x 400g can crushed tomatoes
2x salt-reduced chicken stock cubes
Boiling water
Method:
Heat the oil in a saucepan.
Add onion, carrot, celery and cook for 2 minutes, stirring occasionally.
Add the butternut and kent pumpkin and cook for 3 minutes before adding the leek and cooking for 2 minutes.
Stir in the crushed tomatoes and stock cubes and cook for a further 2 minutes.
Add boiling water until the water level is 3 to 4 cm above the vegetables. Stir.
Cover with a lid and simmer for 35 to 45 minutess, or until the lentils are fully cooked.
Mash the pumpkin with a potato masher or stick blender. If too thick, add extra water and cook for a further 5 minutes.
Add pepper to taste before dividing the soup among bowls to serve.
LOVE THIS? THEN YOU NEED THIS…
THE MEDITERRANEAN DIET EBOOK: BEGINNER'S GUIDE TO EATING MORE MEDITERRANEAN
Our latest Mediterranean Diet ebook is your one-stop beginner’s guide to eating more Mediterranean. It will leave you confident in taking the principles of the Med Diet and whisking, stirring, simmering them into meals that truly taste delicious.
We gently folded in over 20 Dietitian-curated drool-worthy recipes, covering breakfast, lunch, dinner, dressings and snacks. Then, added a practical snack product guide before garnishing with everyday eating tips and a weekly challenge list to tick off.
Like a cookbook but with a twist. Because each recipe, tip and suggestion is Dietitian-approved and tested.
