Slow cooker 12-plant minestrone
Serves 6 - 8
Easy
Prep:
Cook: -
Up your weekly plant intake with this veg-packed soup. In theory, this could even achieve closer to 14 plant points, if you add different seeds
Skip to ingredients
Units:
- 1 onionfinely chopped
- 2 celery sticksfinely chopped
- 1 large carrotfinely chopped
- 1 courgettegrated
- 5g parsleyleaves and stalks separated, both finely chopped
- 400g can mixed beans
- 400g can chopped tomatoes
- 1 tbsp tomato purée
- 1 litre hot vegetable stock
- 2 tsp garlic granules
- 1 tbsp dried oregano
- 2 bay leaves
- 150g wholemeal spaghettibroken into small pieces
- 100g kaleor cavolo nero, tough stalks removed, leaves sliced
- 150g frozen peas
- 2 tbsp olive oil
- handful of seedssuch as pumpkin and sesame seeds (optional)
- crusty bread rollsto serve (optional)
Nutrition: Per serving (8)
- kcal189
- fat4g
- saturates1g
- carbs23g
- sugars6g
- fibre9g
- protein11g
- salt0.77g
Method
step 1
Tip the onion, celery and carrot into a slow cooker (it should have at least 3.5-litre capacity – halve the recipe for a smaller model). Stir in the courgette and parsley stalks. Tip in the beans along with their liquid, the chopped tomatoes and tomato purée, then mix to combine. Add the stock, garlic granules, oregano and bay leaves. Mix, then cook on high for 3-4 hrs until the veg is tender and cooked.
step 2
Add the spaghetti 20 mins before the end of the cooking time, then add the kale and frozen peas 10 mins later. Continue to cook until the spaghetti and peas are tender. Drizzle over the olive oil and sprinkle over the parsley leaves and seeds, if using. Serve with crusty bread rolls, if you like.
