Easy Recipe Today

Green Minestrone with Pistachio Pesto

582calories
41 gprotein
33 gnet carbs
345 mgsodium
35 mintotal

≈ £2.65 per servingestimated from UK store prices

A green minestrone with courgette, peas, spinach, white beans and chicken, finished with a spoon of pistachio pesto.

One pot

It all cooks in one pot, so there is very little to wash.

Numbers you can cook to

41 g of protein and 345 mg of sodium per serving — the figures printed in the book.

15 minutes of prep

Then 20 minutes of cooking, 35 minutes in all.

The recipe

Green Minestrone with Pistachio Pesto

Prep 15 minCook 20 minTotal 35 minServes 4
Servingsmakes 4
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Ingredients

Tap an ingredient to tick it off. Doubling changes the amounts, not the nutrition panel — that stays per serving.

Method

  1. Brown the diced chicken in half the oil over medium-high heat, 4 minutes, and lift it out. Soften the onion 5 minutes, add the courgette and cook 4 minutes, until it just softens.
  2. Return the chicken with the boiling broth and the beans and simmer 12 minutes, until the chicken reads 74°C (165°F) inside and the broth tastes of more than water.
  3. Add the peas and spinach and cook 3 minutes more, just until the peas are bright green.
  4. Blitz two thirds of the pistachios with the basil, lemon juice and the rest of the oil into a rough pesto.
  5. Ladle out, spoon the pesto over and scatter the rest of the pistachios on top.
Chef’s tipThe pesto goes in off the heat, in the bowl; cooked, it turns khaki and loses the basil.
KeepKeeps 3 days, freezes 2 months. Warm covered with a spoon of water; herbs in at the end.
SwapNo pistachios? Sunflower seeds make a perfectly good pesto.
Pack itFlask for the soup, small pot for the pesto. Stirred in at home it goes khaki.

Nutrition per serving

The figures printed in the book, worked out from the ingredient list. How we count.

582Calories
41 gProtein
48 gCarbs
33 gNet carbs
15 gFibre
27 gFat
3.9 gSaturated fat
14 gSugars
345 mgSodium
1900 mgPotassium

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High-Protein DASH Meal Prep
This recipe is from the cookbook

High-Protein DASH Meal Prep

112 lower-sodium recipes that still taste of something, each with its numbers printed on the page, plus a 30-day plan.

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