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Hearty minestrone soup with hummus pitta (ve)
A cosy bowl of minestrone soup packed with vegetables, beans and pasta, served with creamy hummus and carrot-filled pitta for a comforting lunch. Portion sizes relate to a child of primary school age, please amend to suit your needs.
Ingredients
For the minestrone
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30 goil
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250 gred onion diced
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15 ggarlic diced
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100 gcarrot diced
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100 gcabbage shredded
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100 gpotato diced
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1bay leaf
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500 gchopped tomatoes
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300 gblack beans, tinned drained and rinsed
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1.25 litresvegetable stock
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2.3 gsmoked paprika
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75 gmacaroni pasta
For the pitta
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10wholewheat pitta bread
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400 ggrated carrot
For the hummus
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480 gtinned chickpeas drained and rinsed
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5 gsalt
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4 gcumin powder
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80 glemon juice
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8 glemon zest
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3.1 ggarlic powder
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12.6 mloil
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150 mlcold water
Instructions
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In a large saucepan, heat the oil before adding the onion and sauté for 5-10 minutes. Add the garlic along with the carrots, cabbage, potatoes, and bay leaf and gently cook for a couple of minutes.
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Add the chopped tomatoes, beans, vegetable stock, and paprika and bring to a simmer. Cook for 20 minutes and then add the macaroni. Simmer for another 10 minutes until all the ingredients are cooked.
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Lay the pitta breads out on an oven tray and pop them in a moderate oven for a couple of minutes to toast slightly. Remove them from the oven and carefully slice open the pitta bread.
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For the hummus, put all of the ingredients into a bowl or food processor. Blitz with a stick blender or in the food processor until you get a smooth paste. Add the water gradually until you have a thick, silky, spreadable paste. You can add extra water if you prefer a thicker consistency.
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Spread 1/10th of the hummus on one side of the pitta bread. Top with the grated carrot. Slice and serve with the soup.
Notes
Key facts (per serving):
Fibre: 14.9g
Protein: 17g
Saturated Fat: 1.3g
Other Nutrition Facts: good source of iron, zinc, protein & fibre
Allergens: gluten
Carbon Emissions: 0.57kg, very low carbon
