Minestrone with Freekeh

Minestrone is a classic Italian soup that is beloved for its mix of flavors and heartiness. This type of dish helps in incorporating a variety of vegetables into your family’s diet. What we love about minestrone is that it can be adapted to include whatever vegetables you have on hand, making it a versatile and budget-friendly option. This soup is not only delicious, but also packed with nutrients like fiber, vitamins, and minerals. Minestrone is a classic Italian soup that is beloved for its mix of flavors and heartiness. This type of dish helps in incorporating a variety of vegetables into your family’s diet. What we love about minestrone is that it can be adapted to include whatever vegetables you have on hand, making it a versatile and budget-friendly option. This soup is not only delicious, but also packed with nutrients like fiber, vitamins, and minerals.

Have you heard of Freekeh? It’s a type of wheat that is harvested while still green and then roasted, lending a nutty, smoky flavor to the grain. Freekeh is high in fiber and protein, making it a great addition to any healthy diet. It is also low on the glycemic index, making it a good choice for those watching their blood sugar levels. Freekeh has been a staple in Middle Eastern cuisine for centuries and has recently gained popularity in other parts of the world due to its nutritional value and unique taste. You can use Freekeh in a variety of dishes, from salads to pilafs, and even as a substitute for rice or pasta.

INGREDIENTS

1 brown onion diced
2 cloves of garlic peeled and diced
1 celery stalk washed and diced
1 zucchini washed and diced
¼ cabbage shredded
500gm mixed frozen vegetables
ltbs tomato paste
1 can of diced tomatoes
1 can of borlotti beans or cannellini beans drained
1 litre of stock (vegetable or chicken)
1 cup of vegeroni spirals
1/3 cup precooked freekeh
Handful of parsley finely chopped

METHOD

In a large pot, heat oil and add onions and celery and cook until onions are clear,

Now add zucchini, cabbage, frozen mixed veg and tomatoes and stir to combine. Allow to cook for a few minutes.

Now add the tomato paste and stir to combine and cook for a couple of minutes. Add a bit of water if it is sticking. This will lift all those delicious brown bits from frying the onions earlier.
Now add the beans, and stock and bring to the boil.

Once boiling, turn down the heat and allow veg to cook for 10 minutes.
Now bring back up to the boil, then add the pasta and stir.

Continue to stir occasionally until the pasta is cooked through.

Now add the precooked freekeh. Serve with parsley sprinkled on top.