Bean and tomato soup
Serves:
4
Time to make:
30 mins
Total cost:
$9.32 / $2.33 per serve
(at time of publication)
(at time of publication)
Health information:
Dairy-free
High fibre
Low fat
Low kilojoule
Vegetarian
High protein
Instructions
Instructions and steps:
Step 1 Heat a large saucepan over medium-low heat. Spray with oil. Add onion and celery and cook, stirring, for 6–7 minutes. Add garlic. Cook, stirring, for 1 minute.
Step 2 Add paste. Cook, stirring, for 2 minutes. Add stock, tomatoes, 1 cup of water and bean mix. Bring to boil. Reduce heat; cover partially; simmer for 10 minutes.
Step 3 Add spinach and stir until wilted. Remove from heat. Season with pepper. Divide soup between 4 bowls. Serve with dollop of pesto.
Variations
Top soup with a dollop of guacamole instead of pesto and serve with warmed wholemeal tortillas.
About this Recipe
First Published:
July 2009
Rating:
No votes yet
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Full ingredient list:
- olive oil spray
- 1 onion, finely chopped
- 2 stalks celery, finely chopped
- 2 cloves garlic, crushed
- 2 tablespoons no-added-salt tomato paste
- 2 cups reduced-salt vegetable stock
- 400g can no-added-salt chopped tomatoes
- 400g can no-added-salt 4-bean mix, rinsed, drained
- 1 bunch English spinach leaves, trimmed, washed, shredded
- 2 tablespoons basil pesto
Nutritional information (per serve)
Energy:
860kJ
Calories:
206cal
Protein:
10g
Fat:
6g
- saturated:
1g
Carbohydrates:
25g
- sugars:
10g
Dietary Fibre:
17g
Sodium:
700mg
Calcium:
90mg
Iron:
4mg
Nutrition information is given per serve
*NS: not specified
