Tuscan Bean Soup

 
 


Serves 4

  • 211 cals
  • 8g protein
  • 10g fat (of which 1g saturated fat)
  • 23g carbs (of which 10g sugar)
  • 7.5g fibre
  • 1.1g salt

Ingredients:

  • 2 tbsp GOOD OIL Mild & Light
  • 1 small red onion, finely chopped
  • 1 fat clove garlic, crushed or finely chopped
  • 1 carrot, peeled and diced
  • 2 sticks celery, chopped
  • 400g can chopped tomatoes
  • 400g can of mixed beans, drained and rinsed
  • 1 tbsp sun-dried tomato paste
  • 600ml well flavoured vegetable stock
  • 2 sprigs fresh thyme
  • Salt and freshly ground black pepper
  • Fresh green pesto to serve

 

Directions:

Heat the GOOD OIL in a large non-stick saucepan and sauté the onion for about 5minutes or until soft. Stir in the garlic, carrot, celery and continue to cook for a further 5 minuets. Add the tomatoes, tomato paste, stock and seasoning. Bring to the boil, then reduce the heat to a simmer, cover and cook, stirring occasionally, for 20-30 minutes or until the vegetables are soft.

Place half of the vegetable mixture into a food processor and blend until smooth, then return to the pan. Add the beans, and simmer for a further 10 mins or until the beans have been heated through. Spoon into bowl and garnish with a spoonful of fresh pesto

Cooks Tip

To make fresh pesto place 1 peeled clove of garlic, 2 tbsp of pine nuts, 50g freshly grated parmesan and 30g basil in a blender and process until mixed. While the machine is still running drizzle in enough GOOD OIL to make a sauce to the thickness you require.

 
     

 

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