Minestrone soup

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.