VEGETABLE AND
PASTA SOUP
PREP TIME: 20 MINS
COOK TIME: 8 HOURS (LOW)
OR 4 HOURS (HIGH)
- 45 MINS EXTRA (HIGH)
SERVES 6 (AS A LIGHT MEAL)
400g can cannellini beans,
rinsed and drained
140g (1 cup) frozen
corn kernels
1 large brown onion, chopped
2 carrots, chopped
1 small zucchini, halved, sliced
2 cloves garlic, crushed
3 tsp Massel Salt-Reduced
Vegetable Stock Powder
1.5L (6 cups) boiling water
140g tub no added salt
tomato paste
2 tsp dried mixed herbs, crushed
250g frozen green beans
100g tiny shell macaroni
or gluten-free pasta
2 Tbsp chopped flat-leaf parsley
2 Tbsp finely grated parmesan1 Put beans, corn, onion, carrots,
zucchini and garlic in slow cooker.
Stir in combined stock powder
and water, tomato paste and herbs.2 Cover and cook on low-heat
setting for 7-8 hours or on
high-heat setting for 3 1 / 2 -4 hours.
3 If using low-heat setting, turn
to high-heat setting. Stir in the
frozen beans and pasta. Cover
and cook for 45 minutes.
4 To serve, stir in parsley and
top with parmesan.NUTRITION INFO
PER SERVE 833kJ, protein 9g,
total fat 2g (sat. fat 0.5g), carbs 30g,
fibre 11g, sodium 180mg- Carb exchanges 2
- GI estimate low
- Gluten-free option
You’ll
easily keep
the cold at
bay with a
bowl of
goodness
to keep
you warm
GFO34 JULY/AUGUST 2018 diabetic living