Italian · lunch, dinner
Minestrone di Verdure (Italian Vegetable Soup)
Video by GialloZafferano on YouTube · Open on YouTube
- Vegan
- Gluten-free ingredients
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Ten vegetables plus borlotti beans in one pot: each serve gives about 7 g fibre, over 40 mg vitamin C and plenty of vitamin A from pumpkin and carrot, for about 240 kcal. Vegan, with olive oil as the only fat.
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Ingredients 18
Method
Tap a time to watch that step in the video.
- Warm the olive oil in a large pot and gently cook the celery, carrot, onion and leek for about 10 minutes. Add the bay leaves and rosemary tied together. 0:55
- Add the borlotti beans, pour in water to cover, bring to the boil and cook for 2 minutes. 1:28
- Add the pumpkin, then the potatoes, then the cauliflower, bringing the pot back to the boil for 2 minutes after each and topping up with water so everything stays covered. 1:42
- Cover and simmer for 25 minutes. 2:15
- Add the peas, zucchini and tomatoes, top up with water if needed, season with salt and pepper and remove the herbs. Simmer 2–3 minutes more. 2:25
- Serve with a drizzle of olive oil and a grind of black pepper. 3:18
Tip. Serves 8 (as the cook says). Swap in whatever is in season. A parmesan rind simmered in the pot adds flavour (no longer vegan). Use canned borlotti, drained, if fresh aren't available. Keeps 3 days in the fridge.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 8
Where the energy comes from one serve
- Net carbs 42%
- Protein 12%
- Fat 46%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High49%
44 mg a serve, mostly from cleaned cauliflower florets (41%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin A High34%
305 µg a serve, mostly from cleaned pumpkin (57%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin K High33%
40 µg a serve. Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Folate High29%
117 µg a serve, mostly from fresh borlotti beans (28%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B6 High26%
0.4 mg a serve, mostly from potatoes (28%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Potassium Source18%
850 mg a serve, mostly from potatoes (26%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E Source17%
2.6 mg a serve, mostly from extra-virgin olive oil (35%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Magnesium Source15%
63 mg a serve. Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Iron Source14%
2.5 mg a serve. Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Omega-3 Source12%
0.2 g a serve. Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Zinc Source10%
1.1 mg a serve, mostly from peas (28%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Show the other 4
Calcium5%
71 mg a serve. Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Selenium3%
1.6 µg a serve, mostly from peas (29%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B120%
0 µg a serve. Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by GialloZafferano; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.