Nutrition

Oxtail Minestrone

Nov 22, 2019
Natia Van Heerden
All things food and triathlon. I am a qualified professional chef and an professional triathlete. Cooking easy, healthy food and fueling my journey one dish at a time.

Ingredients

- 250g beef oxtail
- Flour for dusting
- 200ml good quality tinned plum tomatoes
- 50g white beans, seasoned with salt and pepper and a splash of oil
- 1 onion, finely chopped
- 2 small carrots, chopped
- 2 stalks celery, sliced
- 1 small bulb fennel, sliced
- 2 cloves fresh garlic, chopped finely
- 1 small bunch basil leaves, leaves and stalks separated
- 200g good quality tinned plum tomatoes
- 400ml red wine
- 2 courgettes, sliced
- 50g baby spinach
- 250ml good quality chicken or vegetable stock
- 20g dried pasta

 

Preparation

1. Drain the beans, season
2. For the oxtail, dust the meat in the flour and season with salt
3. Brown all sides in a pan, remove and set aside
4. Add a splash of oil, ½ chopped onion, half of the carrots, celery, fennel and brown
5. Add the meat, 200ml red wine and veg to a pressure cooker, add 200ml tinned tomatoes and cover with chicken stock
6. Cook for 45minutes on high pressure until oxtail is soft.
7. In a large pot, on low heat, add the onion, carrot, garlic, celery, fennel, and finely sliced basil stalks
8. Sweat very slowly for 15minutes until soft but not brown
9. Add the courgettes, 200ml red wine, and tinned tomatoes and simmer for another 15 minutes.
10. Add the beans, pasta, spinach, and stock and simmer until the pasta is soft
11. Add the oxtail meat and fresh basil leaves to the soup and serve.
 

Tips

- Use the oxtail cooking liquid or stock for the soup or to thin down the soup.
- Make sure the veg and meat for the oxtail is browned well for good flavor.
- Crush the dry pasta before adding it to the soup for small pasta pieces.
Written by
Natia Van Heerden

SEE WHAT CUSTOM APPAREL LOOKS LIKE

Select an item and let us show you just how incredible custom apparel can be, absolutely free.
GET A FREE DESIGN!

GEAR UP

MORE FROM THE BLOG

Can Meditation Help Athletes Perform Better?

Ok, so meditation ‘isn’t your bag’ but stay with us. You won’t have to grow your hair, wear baggy pants...

Innerforce | Apr 05, 2022

Can I Still Train During Pregnancy

Finding out that you have a little one on the way, that you are holding life within you, is one...

Innerforce | Mar 28, 2022

What Is Carb Loading?

We are endurance athletes, so by now we should all be fully aware that there are no shortcuts to performance....

Innerforce | Mar 22, 2022

What Is A Duathlon, And Who Should Join One?

A duathlon is sometimes dubbed ‘the triathlon for non-swimmers’ because of its format of combining running and cycling, but that...

Innerforce | Mar 15, 2022
« Previous 1 … 3 4 5 6 7 … 21 Next »