Magnificent minestrone soup – quick and easy!

Magnificent minestrone soup – quick and easy!

Serves 8


    • 5ml olive or canola oil (1t)
    • 1 onion, finely chopped
    • 2 cloves garlic, minced
    • 1 carrot, grated
    • 1 celery stick, chopped
    • 250ml broccoli florets, chopped (1 cup)
    • 4t (chicken) stock powder in 1,5 litres hot water
    • 1 x 410g can baked beans in tomato sauce
    • 300g cooked shredded
    • 100g dry (durum wheat) spaghetti broken into 2cm lengths (1 cup/250ml)
    • 10ml mixed herbs, dried (2t)
    • 100ml parsley, fresh, chopped (2/5c)


    1. Heat oil and gently fry onion and garlic until transparent
    2. Add carrot and celery and stir-fry for 3 minutes.
    3. Add broccoli and toss all together.
    4. Pour stock over vegetables and simmer for 10 minutes.
    5. Add baked beans and shredded chicken and bring back to boil
    6. Add broken spaghetti and herbs and simmer for 10 minutes until pasta is just soft.
    7. To serve sprinkle with chopped fresh parsley

Nutritional information

Per serving

    • GI low (44)
    • Carbohydrates 21g
    • Protein 20g
    • Fat 5g
    • Fibre 10g kJ 971
    • Glycaemic load 19

One serving is equivalent to 1 starch + 2 protein + 1 vegetable


Dieticians note

The baked beans add loads of typical tomato flavour and keep blood glucose levels steady for at least three hours. Should you wish to have a slice of lower GI bread with this soup, have a smaller portion of the soup.



Eating For Sustained Energy by Liesbet Delport and Gabi Steenkamp