Minestrone Soup

Pulses are a great protein source with a low footprint, in both carbon and water. All the more reason to try this delicious minestrone soup recipe using pulse beans…

  • Minestrone_Soup1 teaspoon (5 ml) olive oil
  • 1 small onion, finely chopped
  • 1 carrot, chopped
  • 2 celery sticks, chopped
  • 1 stalk fresh rosemary, leaves pulled
  • 6 cups (1.5 L) vegetable stock
  • 400 g canned chopped tomatoes
  • pinch sugar
  • 2 tablespoons (30 ml) tomato paste
  • 1 cup (250 ml) water
  • sea salt and freshly ground black pepper, to taste
  • 100 g shell pasta
  • 1 cup cooked dried bean mix
  • Parmesan cheese, to serve

Method

  1. Heat the olive oil in a large saucepan. Add the onion, carrot, celery and rosemary. Stir and cook for 3 minutes or until the vegetables have started to soften. Add the vegetable stock, tomatoes, sugar, tomato paste and water to the pot.Stir and season well with salt and freshly ground black pepper and bring to a boil. Reduce heat and simmer for 20 minutes.
  2. Add the pasta and beans to the soup and continue to simmer until the pasta is cooked.
  3. To serve, spoon into serving bowls and scatter with parmesan cheese.

Interesting facts about pulses:

  • Pulses play a vital role in sustainability. They are an important component of crop rotation and require less fertilisers than other crops.
  • Pulses have a positive impact on soil quality because they help fix nitrogen in the soil. This contributes to higher yields in subsequent crop rotations. They also have a direct positive impact on soil quality because they help feed soil microbes.
  • Pulses have also been shown to produce greater amounts and different types of amino acids than non-legumes.

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