Lunch

Minestrone with Cannellini and Parmesan

Name: Minestrone with Cannellini and Parmesan
Prep time: 20 min
Total time: 20 min
Yield: 2 servings
Ingredients: 400 g Cannellini beans, tinned and drained; 400 g Chopped tomatoes, tinned; 100 g Carrot; 2 sticks, about 80 g Celery; 100 g Onion; 150 g Courgette; 600 ml Vegetable stock; 60 g Pasta; 2 cloves, about 6 g Garlic; 10 g Olive oil; 15 g Parmesan; A handful, torn Fresh basil

A thick vegetable soup with cannellini beans, small pasta and a grating of parmesan, from two tins of beans and the vegetable drawer. 26 g of protein for 498 kcal.

Calories: 498kcal
Protein: 26g
Fat: 10g
Carbs: 75g

Per serving, makes 2. 20 minutes of work, then simmers for 25 minutes. Published 8 September 2026.

Allergens

Gluten
Milk
Celery

Nearly every stock cube and pot lists celery. Home-made stock without it carries no flag.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Cannellini beans, tinned and drained400 g
Two tins, drained. One tin gives a thinner soup and about 7 g less protein a bowl. Drained weight.
Chopped tomatoes, tinned400 g
Carrot100 g
Celery2 sticks, about 80 g
Onion100 g
Courgette150 g
Vegetable stock600 ml
Made up from a cube or a pot.
Pasta60 g
Small shapes. Break spaghetti into short lengths if that is what you have. Dry weight. Cooked, it is about 2.2 times heavier.
Garlic2 cloves, about 6 g
Olive oil10 g
Parmesan15 g
Fresh basilA handful, torn

Method

Chop the onion, carrot and celery small and cook in the oil over a medium heat for ten minutes until soft. Add the garlic for a minute.
Add the tomatoes, stock, the courgette in small dice and the beans, and simmer for fifteen minutes.
Add the pasta and cook for the time on the packet, stirring so it does not stick. The soup should be thick enough to stand a spoon in; add water if it is not.
Serve with the parmesan grated over and the basil on top.

Worth knowing

Makes two. The pasta keeps drinking the liquid overnight, so the second bowl may need a splash of water when it is reheated.
Parmesan is 400 kcal per 100 g, and the 15 g here is a tablespoon and a half grated. It is there for salt and depth, and leaving it out takes the soup to no dairy at all.

Other lunch recipes that share ingredients with this one, or every lunch between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.