Gluten-free minestrone
This gluten-free, vegetarian soup uses spaghetti-like strands of butternut squash instead of pasta for a healthy take on a classic minestrone.
Equipment and preparation: For this recipe, you will need a julienne peeler or a spiraliser.
This meal provides 348 kcal, 18g protein, 45g carbohydrate (of which 18g sugars), 11g fat (of which 4g saturates), 16g fibre and 2.5g salt per portion.
Ingredients
- 1 tbsp ghee
- 2 large onions, diced
- 1 celery stick, trimmed, diced
- 1 bay leaf
- 1 butternut squash, trimmed, peeled, deseeded
- 3 garlic cloves, diced
- 1 large carrot, diced
- ½ tsp dried oregano
- ½ tsp dried basil
- ¼ tsp chilli flakes or chopped fresh chilli
- 800ml/1¾ pints vegetable stock
- 400g tin chopped tomatoes (or 6 large fresh tomatoes, deseeded and chopped)
- 2 x 400g tins cooked chickpeas, drained, rinsed
- 200g/7oz cavolo nero, tough stalks removed, leaves finely sliced
- salt and freshly ground black pepper
To serve
Method
Heat the ghee in a large, lidded saucepan over a low heat. Add the onion, celery and bay leaf and fry for 6-8 minutes, or until softened.
Meanwhile, peel the butternut squash into spaghetti-like strands using a julienne peeler
Add the garlic, carrot, oregano, basil, chilli flakes and stock to the pan. Bring just to the boil, then reduce the heat immediately and simmer, covered, for 6-8 minutes.
Add the tomatoes,chickpeas and squash strands and continue to simmer for 6-8 minutes, stirring occasionally.
Stir in the cavolo nero and cook for 4-5 minutes, or until tender. Season with salt and pepper.
Ladle the soup into serving bowls, then sprinkle with grated parmesan. Drizzle over a little extra virgin olive oil and serve.
Recipe Tips
Tip 1: If you don’t have a julienne peeler, use a normal vegetable peeler to slice the courgette lengthways into very wide ribbons, then julienne these using a knife.
Tip 2: If using dried chickpeas, you will need 200g/7oz.
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