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Hearty Minestrone Soup

Ingredients


  • 2 tablespoons extra virgin olive oil
  • 1 onion, diced
  • 2 cloves of garlic, crushed
  • 2 sticks of celery, diced
  • 2 carrots, diced
  • 1 medium zucchini, finely chopped
  • 2 medium potatoes, peeled and diced
  • 2 bay leaves
  • 1 can of cannellini or butter beans (or ½ cup of dried beans, soaked overnight)
  • 1 x 400g can diced tomatoes
  • 1 cup macaroni or other small pasta
  • 1 cup of kale or spinach leaves
  • 1 cup of savoy cabbage
  • 1 tablespoon fresh basil leaves
  • ½ cup of finely grated parmesan cheese
    salt and pepper


Method


  1. Heat oil in large saucepan. Add onions, garlic, carrot and celery and cook for 2-3 minutes. 
  2. Add bay leaves, beans, potatoes and tomatoes (with juice). Cover with water and bring to the boil. 
  3. Add pasta and simmer for 25 minutes. 
  4. Shred cabbage, kale/spinach and basil, add to soup and simmer a further 20 minutes. 
  5. Season with salt and pepper. 
  6. Serve in bowls with parmesan cheese, a drizzle of olive oil, and fresh crusty bread on the side. Omit parmesan to make dish vegan.
Posts from Integria

Posts from Integria

Patient Education Series - Inflammation & Anti-inflammatory Foods: Calming the Fire

In this episode, Sam Cartwright provides a clear and practical overview of inflammation — a natural and essential process that helps the body respond to injury and infection. While acute inflammation plays a vital role in healing, chronic inflammation can become a silent driver of many long-term health concerns. Sam explains how chronic inflammation can contribute to many common conditions, from eczema to migraines, and even changes in mood and energy. Learn how dietary and lifestyle patterns can influence the body’s inflammatory response, and how small, consistent choices can make a meaningful difference over time. Sam discusses the foods and environmental factors that may fuel the fire of inflammation, and shares his list of top ten anti-inflammatory foods to include in your diet every day, such as colourful fruits and vegetables, omega-3 rich sources, and antioxidant-packed herbs and spices. Inflammation isn’t always visible, but every meal and lifestyle choice is a chance to calm the fire.
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