Meat Free Monday- Minestrone Soup

We often see people to be eating way to much processed meats, chicken or pork. Excessive amounts of meat intake can lead to a high intake of saturated fat during cooking processes or if you’re choosing the wrong cuts of meat, which can affect your heart health.

Eating too much protein can cause your kidneys to stress out, as they have to work harder to remove the excess protein from your body. Long term effects of this can cause kidney damage and even cause renal failure in some cases.

Why not try having a vegetarian night once a week?
Meat Free Monday!

Try replacing meat with some non-meat protein sources such as beans, legumes, eggs, soy foods or nuts and seeds. Although fish and seafood do come under meat, they are much lower in saturated fat and should be included within your diet at least three times a week.

This amazing Minestrone Soup which Katie has created is full of flavour. It includes good source of dietary fibre, rich in vitamin C, vitamin A, potassium and antioxidants to keep us fighting the cold!


  • 2 carrots
  • 2 celery sticks
  • 1 zucchini
  • 1 potato, peeled
  • 1/2 white onion, diced
  • 1 garlic cloves, crushed
  • olive oil
  • 2 cups beef stock
  • 2 cups water
  • 400g can red kidney beans, rinsed, drained
  • 400g can chopped tomatoes
  • 80g (1 cup) pasta
  • Pepper to season
  • 1/3 cup chopped fresh continental parsley
  • Olive Sourdough to serve


1. Chop all vegetables ~2cm. Heat olive oil in the pot and place the carrots, celery, zucchini, potato, onion and garlic stirring over high heat for 5 minutes.

2. Add the beef stock, water, red kidney beans and tomatoes into the pot cover and bring to the boil. Reduce heat to medium-low keep the pot covered stirring occasionally until the vegetables are tender this will take approximately 40 minutes.

3. Increase heat to high.  Add pasta and cook with the pot uncovered following the cooking instructions for the pasta.  Season with pepper and parsley best served immediately with some crusty olive sourdough.

 Enjoy 🙂

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