Chickpea minestrone with parmesan grain croutons

A whopping 6 serves of veg make this warming, vegetarian minestrone soup the perfect pick for those wanting a healthier family meal.

Serves: 4

Time to make: 30 mins

Hands-on time: 10 mins

Ingredients

More weights & measures

1 brown onion, finely chopped
2 celery stalks, roughly chopped
2 carrots, roughly chopped
1 courgettezucchiniX, roughly chopped
1 yellow capsicum, roughly chopped
2 garlic cloves, crushed
1 tablespoon ground cumin
1 x 425g can no-added-salt chickpeagarbanzoXsgarbanzosX, rinsed, drained
1 x 400g can no-added-salt canned tomatoes
2 x 500ml cartons no-added-salt vegetable stock
2 large mixed grain bread rolls, cut into chunks
½ cup (35g) shaved parmesan
Finely chopped fresh parsley and lemon zest (optional), to serve

Instructions

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1 Heat 2 teaspoons olive oil in a large saucepan over medium-high heat. Add onion and cook, stirring, for 2 minutes or until softened. Add celery, carrot, courgette, capsicum and garlic and cook, stirring, for 2 minutes or until combined. Add cumin and chickpeas and cook, stirring, for 30 seconds or until fragrant.

2 Add tomatoes and stock to pan, stirring to combine. Bring to the boil, then reduce heat to low and simmer for 15 minutes.

3 Meanwhile, preheat oven to 160°C. Line an oven tray with baking paper. Place bread chunks on prepared tray and lightly spray with olive oil. Sprinkle with cheese and bake for 10 minutes or until golden.

4 Divide soup among four serving bowls. Top with cheesy croutons, then serve sprinkled with combined parsley and lemon zest, if using.

Nutrition Info (per serve)

Calories 348 cal

Kilojoules 1456 kJ

Protein 20.2 g

Total fat 9.3 g

Saturated fat 4.8 g

Carbohydrates 38.6 g

Sugar 14.9 g

Dietary fibre 14.2 g

Sodium 546 mg

Calcium 346 mg

Iron 7.1 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.