dinners to do you good
Hearty meals made with fibre-rich beans, grains and veg encourage healthy bacteria to support your immune and digestive systems
Salmon spaghetti soup with broccoli pesto
This tasty bowlful is inspired by a classic minestrone, but it’s more substantial. You should eat oily fish at least once a week in the form of salmon, mackerel or sardines, as their heart-healthy omega-3 fatty acids can’t be made by your body.
SERVES 4 (2 people over 2 days) PREP 25 mins COOK 25 mins EASY ❄
1 tbsp olive or rapeseed oil 320g carrots, finely diced 165g celery, finely diced
2 onions (320g), finely
chopped
2 large garlic cloves, finely
grated
½ tsp dried oregano
2 tsp veg bouillon powder 400g can chopped tomatoes 2 tbsp tomato purée
100g wholemeal spaghetti 400g can cannellini beans 460g wild salmon fillets, skinned
and cut into chunks
For the broccoli pesto 185g broccoli, cut into florets,
stalks chopped
15g fresh basil, plus a few extra
leaves to serve
1 tbsp lemon juice, plus finely
grated zest of ½ (optional) 1 tbsp olive or rapeseed oil
1 Heat the oil in a large deep-sided frying pan and fry the carrots, celery and onions over a medium heat for 8-10 mins. Add the garlic, oregano and bouillon, 1 litre boiling water and the tomatoes. Stir in the tomato purée. Cover and simmer for 10 mins. 2 Break in the spaghetti (snap it into about three lengths), tip in the beans along with the water from the can, and simmer for 10 mins more. 3 Stir in the chunks of salmon, then reduce the heat to low, cover and simmer for 5 mins.
4 Meanwhile, for the pesto, cook the broccoli in boiling water for 5 mins, then cool quickly in a bowl of cold water. Drain well, then return to the bowl and use a hand blender to blitz it with the basil, lemon juice and olive oil to make a thick pesto.
5 Ladle half the spaghetti mixture into two bowls and top with half the pesto. Scatter with some of the lemon zest, if you like, and a few basil leaves. Cover and chill the remaining portions. Keeps chilled for up to three days, or frozen for up to a month. Defrost thoroughly before reheating until piping hot.
GOOD TO KNOW healthy • vit c • fibre • omega-3 •
5 of 5-a-day
PER SERVING 524 kcals • fat 19g • saturates 3g •
carbs 43g • sugars 15g • fibre 14g • protein 38g •
salt 1.3g