Hearty Minestrone

Serves 8

Method:
Pour water into a large saucepan.
Add onion, celery, carrots and cabbage.
Bring to the boil.
Stir in the rice. Reduce heat and simmer until
vegetables and rice are tender – approximately
10-12 minutes.
Stir occasionally and add extra water if necessary.
Lastly stir in the parsley, chickpeas and beans. Simmer
further until heated through.

Tips:

Serve with crusty bread or pita bread for “dunking”.
Top with freshly grated tasty cheese for extra calcium.
For a flavour boost, add a dash of sweet chilli or
Worcestershire sauce.

Ingredients:
4 cups water (1 litre)
1 medium onion, finely chopped
2 sticks of celery, sliced
2 large carrots, diced
2 cups shredded cabbage
1 cup chopped green beans
2 cloves garlic, crushed or to taste
1 tablespoon any stock powder or
three stock cubes
3 tablespoons tomato paste
425 g can crushed tomatoes
1/2 cup shortgrain rice
6 sprigs chopped parsley
300 g can chickpeas, drained and
rinsed
2, 300 g cans three or four bean
mix, red kidney or soya beans
drained and rinsed

Nutrition information per serve:
Energy 750 kJ
Protein 10 g
Fat 1 g
Carbohydrate 32g