Tuscan bean soup
This soup doesn't need blending so it's a no-fuss, one-pot meal, and stores for up to 5 days, covered, in your fridge.
Instructions
Step 1 Heat olive oil in a pot over a medium heat. Add onions, garlic, celery and leek and cook gently until onions are clear and soft (about 5 minutes).
Step 2 Add beans, tomatoes, tomato purée and stock and simmer over a medium heat for 15 minutes.
Step 3 Remove from heat and stir through basil. Serve with grated mozzarella cheese and hot crusty five-grain bread.
Variations
Add some smoked sliced bacon or Italian fennel sausages for a meaty flavour.
- Recipe by:
- Alison Robert
First published September 2005
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Recipe Information
Portions: 4
Time to make: 30 minutes
Total cost of all ingredients: $14.63 / $3.66 per serve
- Dairy-free
- High fibre
- High iron
- Low fat
- Vegetarian
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, peeled and diced
- 2 cloves garlic, chopped finely
- 2 sticks celery, washed and sliced
- 1/2 leek, washed and chopped
- 2 x 400g cans diced tinned tomatoes
- 4 tablespoons tomato purée
- 2 x 400g cans borlotti and/or cannellini beans, drained and rinsed
- 1.5 litres vegetable stock (or chicken stock)
- 1 bunch fresh basil, torn
Nutrition Information
| per serve | |
|---|---|
| Energy |
1395
kJ
(336 Cals) |
| Protein | 12.9g |
| Fat - saturated |
17.8g
4.3g |
| Carbohydrates - sugars |
30.7g
14.1g |
| Dietary Fibre | 9.1g |
| Sodium | 1035mg |
| Calcium | 145mg |
| Iron | 5.2mg |
| * NS: Not specified | |
HFG Tip
Dried beans are even more economical than canned ones. If you have the time, use dried beans: soak overnight and cook them in plenty of boiling water until they're soft (ie you can mash them with a fork).
