Protein Boost | Sausage Minestrone Soup
with Mafalda, White Beans & Fresh Basil
Cooking time
25 minutes
Servings
2/4
Calories
1020 /serving
Minestrone di verdure is the godfather of Italian vegetable soups. This plant-based tomato broth is packed full of crinkly mafalda pasta and white kidney beans, plus plentiful kale, carrots and heirloom zucchini. Torn basil leaves bring a fresh finish.
We will send you:
- 250g Canadian-raised mild Italian pork sausage meat
- 15ml Minced garlic
- 100g Diced carrots
- 1 Heirloom zucchini
- 50g Diced onions
- 14g Basil
- 120g Chopped kale
- 30ml Vegetable demi-glace
- 225g Mafalda
- 398ml White kidney beans (canned)
- 200ml Tomato sauce
- 10g Garlic & Sweet Pepper spices (sugar, garlic, red pepper bell, vinegar powder, yeast extract, green pepper bell, salt, canola oil, paprika, cellulose, turmeric, Cayenne pepper, citric acid)
Contains: Sulphites • Wheat
You will need:
Large high-sided pan
Oil
Salt & pepper (S&P)
Strainer
Total Fat
28 g
Saturated Fat
8 g
Sodium
1630 mg
Total Carb
147 g
Sugars
17 g
Protein
52 g
Fibre
23 g
Preparation
Start the minestrone
- In a large, high-sided pan, heat a drizzle of oil on medium-high.
- Add the carrots, onions and garlic. Sauté, 1 to 2 min., until fragrant.
- Add the tomato sauce, demi-glace, spices, 5 cups water (double for 4 portions) and S&P; bring to boil.
- Break the pasta into 2-inch pieces.
- Add the pasta and boil, stirring occasionally, 5 to 6 min., until partially cooked.
Mise en place
- Meanwhile, medium-dice the zucchini.
- Drain and rinse the kidney beans.
- Pick the basil leaves off the stems; tear into bite-size pieces.
Finish the minestrone
- To the pan, add the zucchini, kale, kidney beans and S&P.
- Boil, 5 to 6 min., until the pasta is al dente and the zucchini is tender; season with S&P.
- Off the heat, add the basil; stir well.
- If the soup seems thick, gradually add up to ½ cup water (double for 4 portions) until you achieve your desired consistency.
Plate your dish
- Divide the minestrone between your bowls. Bon appétit!
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*Health Canada recommends cooking ground pork to a minimum internal temperature of 71°C.
