Mine­strone soup

Runner's World (UK) - - The Fit Food Handbook -

THIS CLAS­SIC de­liv­ers nu­tri­ents from the veg­eta­bles and en­ergy from the pasta. The kale is rich in vi­ta­min K, in­volved in main­tain­ing good bone health, plus fo­late, which pro­tects against heart dis­ease. The beans, mean­while, are an ex­cel­lent source of fi­bre.

In a large heat­proof bowl, mi­crowave the toma­toes and veg­etable stock for five min­utes.

Heat the oil in a large pan over a medium-high heat. Add the onion, cel­ery and car­rot. Cook, stir­ring fre­quently, for five min­utes. Add the Ital­ian sea­son­ing and chilli flakes. Cook for one minute.

Add the stock mix­ture to the pot. Add the beans, peas, kale and pasta. Sea­son to taste with salt and pep­per. Bring to the boil, then par­tially cover and sim­mer on a medium-low heat, stir­ring oc­ca­sion­ally, for 15 min­utes. NUTRI­TION PER SERV­ING Kcals 220, Carbs 41g, Pro­tein 10g, Fat 4g

Can­nellini beans are rich in leucine, an amino acid in­volved in re­cover af­ter a hard run.

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