Pantry minestrone
A Italian lunch for the galley that copes with rough seas, one pot, about 30 min hands-on.
- Lunch
- Italian
- ⏱ 30 min
- 🌊 Sea tolerance 4/5
- 🪨 Bare bones
- vegetarian
- pescatarian
- kosher
- halal
Ingredients
For 4 servings (one normal-appetite adult each). Per serving in brackets.
- Dried pasta (durum wheat)120 g (30 g)
- Canned white beans (cannellini)320 g (80 g)
- Canned chopped tomatoes400 g (100 g)
- Onion (brown/yellow)160 g (≈ 1.5 onions) (40 g)
- Carrot160 g (≈ 2.5 carrots) (40 g (≈ 0.5 carrot))
- Celery120 g (≈ 3 stalks) (30 g (≈ 1 stalk))
- Garlic (bulb)16 g (≈ 0.5 bulb) (4 g)
- Vegetable stock cubes12 g (3 g)
- Extra-virgin olive oil32 g (8 g)
- Parmesan (block)40 g (10 g)
Method
- Soften onion, carrot, celery and garlic in oil.
- Add tomatoes, beans, stock and 350 ml water per serving; simmer 15 minutes.
- Add pasta; cook until tender. Top with parmesan.
In the galley
- Copes with a seaway — 4/5 for sea tolerance.
- Stow the main ingredients in dry stores.
- One pot — less to secure, less washing-up with fresh water.
- Contains: Celery, Gluten, Milk / lactose — always check the labels of what you buy.
Per serving
- kcal
- 384
- protein
- 16 g
- fat
- 12 g
- carbs
- 55 g
- sugar
- 8 g
- fibre
- 9 g
From USDA FoodData Central, raw weights — a planning guide, not a label; a few values use a close stand-in.
Nutrition per serving: USDA FoodData Central — SR Legacy (U.S. Department of Agriculture, Agricultural Research Service), weighted by each ingredient's grams — a planning guide, not a label. Quantities follow standard portion sizes; this recipe hasn't been tested in a real galley yet. How we make recipes