Lunch: Hearty Minestrone Soup

This satisfying soup from David Bull is an excellent source of fiber.

This recipe includes superfoods such as:

Lemon

Health benefits of Hearty Minestrone Soup

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Ingredients

1 1/4 c. dried white beans
3 tbsp. extra-virgin olive oil
2 oz. pancetta
2 medium shallots
2 large celery ribs
1 medium onion
1 large carrot
1/2 fennel bulb
4 clove garlic
1/2 tsp. crushed red pepper
2 bay leaves
2 tbsp. tomato paste
1 can plum tomatoes
1 qt. low-sodium chicken broth
Salt and freshly ground pepper
1 c. baby arugula
1/2 c. flat-leaf parsley leaves
1 tbsp. fresh lemon juice

Instructions

In a pot, cover beans with 2 inches water and bring to a boil. Simmer over low heat until tender, about 2 hours; add water to keep beans covered. Drain beans and reserve cooking liquid.
Meanwhile, in another pot, heat 2 tablespoons oil. Add pancetta and cook over moderate heat until crisp, 4 minutes. Add shallots, celery, onion, carrot, and fennel, and cook until softened. Add garlic, crushed pepper, and bay leaves and cook, stirring, until fragrant. Add tomato paste and cook, stirring, 2 minutes. Stir in tomatoes and broth; bring to a boil. Simmer over low heat 1 hour. Add beans and enough cooking liquid to thin out soup. Discard bay leaves; season with salt and pepper.
In a bowl, toss arugula and parsley with lemon juice and remaining 1 tablespoon oil. Season with salt and pepper. Serve soup in bowls; top with salad.

Share Hearty Minestrone Soup