Cavolo nero, aka black kale (you can use kale instead), is packed with vitamins K, A and C plus calcium, magnesium, potassium and iron for blood health, bone health and muscle function. It’s also high in fibre for a healthy gut. Borlotti beans are a great source of plant protein, B vits plus phytosterols and isoflavones that are associated with reduced cancer risk.

Most minestrone recipes contain pasta but this is a lower-carb, higher-protein recipe, perfect for anyone following menopause or gluten-free diets. Oh and it’s vegan too.

6 portions.

Ingredients:

• 2 tbsp olive oil

• 1 medium onion, diced

• 3 medium carrots, diced

• 2 cloves of garlic, finely chopped

• 500g cavolo nero or kale, stems removed, leaves roughly shredded

• 1 tsp dried rosemary

• 1 tsp dried thyme

• 2 bay leaves

• 1 tbsp tomato puree

• 1 tsp sea salt

• 1 tsp black pepper

• 400g tin chopped tomatoes

• 2 x 400g tins borlotti beans (or haricot, cannelini or butter beans), drained and rinsed

• 1 litre of water

• 1 tbsp grated parmesan cheese

Method:

1. Heat the oil in a large saucepan over a medium heat. Add the chopped onion, carrot, garlic, salt, rosemary, thyme and bay leaves and cook, stirring occasionally for 15 minutes until the vegetables are soft and sweet.

2. Add the tomato puree and continue to cook for a minute.

3. While the vegetables are softening, bring another pan of water to the boil, add salt and blanch the kale or cavolo nero for 5 minutes until tender. Drain, reserving the cooking water.

4. Stir the plum tomatoes into the vegetables and continue to cook for 5 minutes before adding the beans.

5. Add in 500ml of the water from the drained cavolo nero and then ladle one quarter of the soup into a soup blender and blend until smooth and velvety. The blended beans gives extra richness to the soup.

6. Pour the blend back into the soup and add the remaining 500ml and the cavolo nero.

7. Season to taste and simmer for 10 minutes. This soup lasts for a week (if it gets the chance!) but gets better every day as the flavours develop.

Nutritional Information: