Did you know that most Canadians only get about half of their recommended daily fibre intake?(1) Fibre is important for regulating digestion and keeping your gut microbiome healthy. Eating a variety of plants, including fruits, vegetables, legumes, and grains, is the best way to ensure you get enough fibre each day.
As wintry weather drags on, a salad doesn’t always sound appealing. Luckily, a warm, hearty soup can also be a great way to eat your veggies.
With kidney beans, spinach, tomato, onion, and carrot, this easy minestrone soup by Registered Dietitian Caitlin Boudreau, is packed with fibre and nutrients. To make a vegetarian version, substitute vegetable broth for chicken broth. Or to go vegan, just skip the parmesan.
3 tbsp olive oil
1 medium yellow onion, diced
4 cloves garlic, minced or chopped
2 medium carrots, peeled and chopped
2 ribs celery, thinly sliced
1/4 cup tomato paste
1 tsp dried thyme
1 tsp dried oregano
1 can (28 oz) diced tomatoes, with their juices
6 cups chicken or vegetable broth
2 bay leaves
1 cup pasta (ditalini, shells, or orecchiette work well)
1 can (15 oz) cannellini or white kidney beans, drained and rinsed
2 cups baby spinach
2 tsp lemon juice
salt and pepper to taste
pinch of red pepper flakes (optional)
freshly grated parmesan cheese (optional)
Heat olive oil in a large pot over medium-high heat.
Add the onion and cook until translucent.
Add the garlic and cook for 30 seconds.
Add the carrots and celery and cook until they have softened, around 5 minutes.
Stir in the tomato paste, thyme, and oregano and cook for 3 more minutes.
Pour in the can of diced tomatoes and the broth. Add the bay leaves and bring the contents of the pot to a boil.
Reduce heat to medium-low and simmer for 10 minutes.
Stir in the pasta and beans. Cook for another 10-15 minutes, or until pasta and vegetables are tender.
Remove pot from heat. Remove the bay leaves and stir in spinach and lemon juice.
Season to taste with salt and pepper. Ladle soup into bowls and serve with grated parmesan cheese (if desired).
To learn more on eating healthy this winter or ways to add more veggies into your diet meet with a dietitian on the TELUS Health MyCare app.
Get started with TELUS Health MyCare today