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Veggie Packed Italian Soup
Calorie Conscious
Veggie Packed Italian Soup

with Rocket and Salsa Verde

35 min
Difficulty: 2/3
Italian

We love good Soup with Rocket and Pesto and this deliciously simple, chef-curated recipe doesn't disappoint. Time to bust out the pots and pans!

Allergens

May contain traces of allergens
Nuts
Peanut
Sesame

Utensils

Baking Tray
Bowl

Tags

SEO
Calorie Conscious
Ingredients
Ground Coriander

Ground Coriander

0.5

Chopped Cavolo Nero

Chopped Cavolo Nero

100

Dried Italian Herbs

Dried Italian Herbs

0.5

Capers

Capers

15

Cauliflower Florets

Cauliflower Florets

300

Medium Tomato

Medium Tomato

2

Yellow Pepper

Yellow Pepper

1

Tomato Puree

Tomato Puree

30

Garlic Clove

Garlic Clove

1

Walnuts

Walnuts

20

Wild Rocket

Wild Rocket

40

Vegetable Stock Powder

Vegetable Stock Powder

1

Red Onion

Red Onion

1

Cannellini Beans

Cannellini Beans

1

Olive Oil

Olive Oil

1

Water

Water

500

Preparation
1
Roast the Cauliflower

Preheat your oven to 200°C. Pop the cauliflower florets on a lined baking tray and drizzle on a splash of oil. Season with salt and pepper. Roast on the top shelf of your oven until soft and charred at the edges, 20-25 mins.

2
Prep

Meanwhile, halve, peel and thinly slice the red onion. Halve the pepper and discard the core and seeds. Chop into small pieces. Trim the carrot, then quarter lengthways (no need to peel). Chop widthways into small pieces. Peel and grate the garlic (or use a garlic press). Drain and rinse the cannellini beans.

3
Simmer

Heat a splash of oil in large, deep saucepan on medium heat. When hot, add the onion, carrot and pepper. Cook until beginning to soften, 4-5 mins then add the garlic, tomato purée, ground coriander and Italian style herbs. Stir and cook for 1 minute before adding the water (see ingredients for amount) and the stock powder. Bring to a boil, then reduce the heat to low and simmer for 10 mins.

4
Pesto Time

Roughly chop the basil (stalks and all) and half the rocket. Pop the basil, chopped rocket and hazelnuts in a small bowl and use the end of a rolling pin to roughly mash them together. tTIP: Use a pestle and mortar if you have one! Stir in the olive oil (see ingredients for amount), you should have a rough, thick paste. Season to taste with a little salt and pepper. Chop the vine tomato into small pieces.

5
Finish the Soup

Add the cannellini beans and cavolo nero to the soup and simmer until the cavolo nero has softened, 5 mins. Season the soup to taste with salt and pepper and just before serving, stir in the chopped vine tomato.

6
Serve

Ladle the soup into deep bowls and spoon small amounts of the pesto on top for stirring in. Top with the cauliflower florets. Finish with the remaining rocket. Buono apettito!

Nutrition per serving

326

kcal

Energy (kcal)

1364

kJ

Energy (kJ)

13

g

Fat

2

g

of which saturates

32

g

Carbohydrate

17

g

of which sugars

15

g

Protein

2

g

Salt

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