Minestrone Greens & Beans

Like all beans, cannellini contain fairly

high amounts of carbohydrate, but a significant proportion is pure fibre and they will help keep you full for longer. They have a lower GI than potatoes and are also low in fat and full of protein.

Vegan

GF

Course: lunch or light main

Prep time: 15 mins

Cook time: 40 mins

Serves: 4

1 tsp rapeseed oil

1 large red onion, chopped finely

2 cloves garlic, chopped 1 medium carrot, peeled and cut into small dice 1 celery stick, trimmed and sliced thinly 1 courgette, cut into small dice

200 g (7 oz) mushrooms 1 x 400 g can chopped tomatoes

500 ml (18 fl oz) reducedsalt vegetable or chicken stock

1 tsp dried Italian mixed herbs or oregano

1 tsp miso paste

(optional)

1 x 400 g can cannellini beans, drained and rinsed 200 g (7 oz) spinach, washed, chopped and tough stalks removed Handful fresh basil leaves Handful flat-leaf parsley, chopped finely

To Serve (optional): grated Parmesan; freshly ground black pepper.

1 Heat the oil in a large saucepan over a fairly high heat and fry the onion, garlic, carrot, celery, courgette and mushrooms for about 10 minutes until the vegetables are soft and fragrant.

2 Add the tomatoes, stock, dried herbs and miso, if using, and bring to the boil. Next, add the beans, then cover and simmer for 30 minutes: the vegetables will still have some bite and texture after this time.

3 Remove from the heat, then stir through the spinach, basil and parsley and allow to stand for 5 minutes. Taste and season with black pepper and add a teaspoonful of cheese for each bowl, if liked.