martes, 18 de junio de 2013

Minestrone soup (recipe, nutritional information and tips)

INGREDIENTS (for 6 or 8 serves)
1 onion (chopped)
2 garlic cloves (crushed)
2 carrots (diced)
1 leek (sliced)
1 celery stick (sliced)
Half cup/50g/2oz of frozen peas
800g/14oz cans chopped tomatoes (or fresh tomatoes)
50g/2oz of soup pasta
2 and a half cups/600ml/1 pint of chicken stock
5ml/1 tsp of sugar (to reduce the acidity of the tomato)
1 tbsp/15g of chopped fresh basil
1 tbsp/15g of chopped fresh parsley
Large pinch of saffron strands (optional)
Salt and black pepper

  1. Soak the pinch of saffron strands in 1 tablespoon of boiling water. Leave to stand for 10 minutes.
  2. Meanwhile, put the prepared onion, leek, celery, carrots and garlic into a large pan. Add the chicken stock, bring to the boil, cover and simmer for about 10 minutes.
  3. Add the canned tomatoes, the saffron with its liquid and the frozen peas. Bring back to the boil and add the soup pasta. Simmer for 10 minutes until tender.
  4. Season with sugar, salt and pepper to taste. Stir in the chopped herbs just before serving.
TIPS
You can also made it out of whatever vegetables are in season and beans, like Italians do.
For extra flavour and calcium, you can sprinkle it with grated Parmesan cheese.
Saffron strands aren't essential for this soup, but they give a wonderful delicate flavour, with the bonus of a lovely rich orange-yellow colour.
Etymology: Literally means "that which is served" as It comes from minestrare, "to serve".

NUTRITIONAL INFORMATION (per portion)
Energy: 85 kcal
Fat: 0.7g
Saturated Fat: 0.1g
Cholesterol: 0mg
Fibre: 3.3g
It's very high in Vitamin A (one portion contain half of the requiriments), and also in Potassium and Manganese. If you use fresh tomatoes It'll also be very rich in Vitamin C. This soup is ideal for a weight loss plan.