Minestrone Soup

Minestrone Soup


1. Heat the oil in a large non-stick saucepan and fry the onion gently for 5 mins or until softened but not coloured, stirring often

2. Add the garlic and carrots to the pan with the onion. Stir over a low heat for 2 mins more. Stir in the chopped tomatoes, pour over the chicken stock and bring to the boil

3. Drop the pasta gently into the pan

4. Add the tomato purée and return to the boil. Cook for 8 mins, stirring occasionally

5. Reduce the heat slightly, add the courgettes, peas, green beans and the kale or cabbage and simmer for a further 5 mins more, or until the pasta is just tender

6. Season the soup with salt and lots of black pepper

7. Serve in warm, deep bowls, topped with pesto or Parmesan if you like

Comfort Food Without the Calories, by Justine Pattison, published by Orion Books, £14.99

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Warm and hearty, this soup will keep you full until dinner time


2 tsp olive oil
1 large onion, finely chopped
2 garlic cloves, thinly sliced
2 carrots, peeled and cut into roughly 1.5cm (¾in) dice
400g can chopped tomatoes
1.5 litres (2½pt) chicken stock
50g (2oz) orzo pasta or dried spaghetti, broken into short lengths
2 tbsp sun-dried tomato purée or tomato purée
2 courgettes, cut into roughly 1.5cm (¾in) dice
100g (4oz) frozen peas
100g (4oz) green beans, cut into 1.5cm (¾in) lengths
100g (4oz) curly kale or savoy cabbage, thinly shredded
Flaked sea salt
Ground black pepper


Time: 25 mins, Cooking time 20 min
Serves: 6
Nutrition: 103 cals, Fat 2.5g (Sat fat 0.5g)