Minestrone

A simple lunch or dinner for two – packed with protein, fibre, good fats and flavour!

Be careful not to add any extra salt – the anchovies are already very salty.

Serves 2 | Prep: 10 mins + Cook: 15 mins

Ingredients

• 1 tin anchovies in olive oil – drain but retain 1 tbsp olive oil

• 1 onion – diced

• 2 small carrots – diced

• 2 sticks celery – diced

• 2 cloves garlic – grated

• 1 tin borlotti beans – drained and rinsed

• 1 tbsp tomato puree

• 25g spaghetti or pasta (opt for brown rice, lentil or chickpea for added fibre)

• ½ tsp black pepper

Topping

• 25g almonds

• 25g parmesan or strong cheddar

• small handful of parsley

Method

1. Add the anchovies with 1 tbsp of their oil and the onion to a large saucepan, and gently fry for 2-3 minutes until the onions have softened the anchovies are starting to break down

2. Add the celery, carrots and garlic and gently fry for another 2-3 mins until they too are starting to soften

3. Add the borlotti beans, 2 tins of water (750ml) and the tomato puree to the pan. Bring to the boil before breaking in the spaghetti. Reduce the heat, pop the lid on and leave to simmer for 10 minutes

4. Meanwhile, in a food processer pulse together the almonds, cheese and parsley into a rough crumb

5. Once the veggies and pasta are just cooked, take the minestrone off the heat, season with pepper and serve

6. Top each bowl with the cheese, herb and nut crumb

Any leftovers can be stored in the fridge for 2 days

Per serving: ~440 kcal | 22g protein | 43g carbs | 22g fat | 13g fibre