Michaela Chiappa's healthy minestrone soup
With ultra-processed foods continuing to make the news, Michaela’s in the kitchen making her healthy minestrone soup. The Melis family in Sardinia hold the Guinness world record for being the longest-living family in the world and eat this soup every single day! Packed full of fibre and colourful veg, this warming dish is super filling and is served up with a kale crumb and warm crusty bread.
Minestrone soup
Serves 6-8
Ingredients
2 onionsOlive oil, for frying1 sweet potato1 large leek2 courgettes4 carrots 2 sticks of celery 4 large tomatoes or 1 x 400g tin of good quality plum tomatoes 1 x 400g tin of borlotti beans, drained)2 tbsp tomato puree 1 organic chicken or vegetable stock cube, crumbledWater Fine salt and ground pepper 1 bag of raw kale Freshly grated parmesan cheese, to serve
Method
1. Chop and prepare all your vegetables into similar-sized pieces, about 1cm cubed.
2. Soften the onion in a little olive oil for 2-3 minutes in a large saucepan. Add the rest of the vegetables, the tomatoes, borlotti beans, tomato puree and stock cube.
3. Pour over the ingredients with water, so it sits about 4cm above the vegetables. Bring the water to a boil over a high heat, then reduce to a simmer. Cover with a lid and cook for 20-30 minutes, until the vegetables are cooked through - they should be easily pierced with a fork.
4. While the soup cooks, blitz an entire bag of raw kale, including stalks, until it forms a crumb.
5. Season with salt and pepper to taste. The soup can either be left chunky or blitzed with a blender. Scatter over the kale crumb and lots of parmesan, and serve alongside some bread.
No-knead bread
Makes 1 loaf
Ingredients
525g strong bread flour7g quick-acting yeast15g olive oil (1 tbsp)395ml warm water, plus 50ml 12g fine salt
Method
1. Mix your flour, olive oil, 395ml of warm water and yeast together in a bowl. Cover with cling film and leave to rest in a warm place for 30 minutes.
2. Dissolve 15g of fine salt in 50 ml of warm water, and add to the dough. Mix again until combined. Leave to rest for 3-4 hours in a warm place.
3. Once risen, transfer the dough to a lined high-sided baking tray or loaf tin. Try and use a tray no bigger than 30x20cm. Don’t worry if the dough is very loose and wet.
4. Before cooking, preheat your oven to 220oC fan. Pop the bread into the oven for approximately 30 minutes, until it is baked and golden brown - it should sound hollow when tapped underneath.