This winter soup is the ultimate meal. Packed with nutrients, it has no more than 1500kj per serving.
Ingredients and Method
This winter soup is the ultimate meal. Packed with nutrients, it has no more than 1500kj per serving.
Serves 4
Prep time: 10 minutes
Cooking time: 8-10 minutes
Nutritional information per serving(2 C)
Energy 1475kJ
Carbohydrate 47g
Protein 24g Fat 8g
Ingredients:
2 t (10 ml) olive oil
450 g chicken sausage, casing removed and shaped into small meatballs
1/2 C (125 ml) onion, chopped
1/2 C (125 ml) fennel bulb, chopped
2 garlic cloves, crushed
1 t (5 ml) dried oregano
1,25 ml dried sage
21/2 C (1200ml) vegetable or chicken stock
1 x 400 g can cannellini beans, rinsed and drained
2 C (500 ml) quinoa or wholewheat elbow pasta
2 C (500 ml) spinach, chopped
salt and milled pepper
4 T (60 ml) Parmesan cheese, grated
Instructions:
Heat oil in a large stockpot over high heat. Add chicken sausage meatballs and cook for three minutes, until browned on all sides. Add onion, fennel, garlic, oregano and sage, stir to combine. Pour in stock and beans and bring to a boil. Add pasta, partially cover and cook for four minutes, until pasta is tender.
Remove from heat and stir in spinach. Cover and allow to steam for a minute. Season to taste with salt and pepper. Ladle soup into bowls and top with Parmesan cheese.
