Name: Tuscan bean soup
Prep time: 10 minutes
Cook time: 15 minutes
Yield: 4
Ingredients: 1 tsp olive oil; 1 onion, chopped; 1 yellow pepper, chopped; 1 carrot, diced; 500ml gluten-free, low-salt vegetable stock; 400g tin chopped tomatoes; 2 cabbage leaves, chopped; 1 heaped tsp oregano; half tsp thyme; 400g tin borlotti beans, drained; 2–4 cloves garlic, crushed; 2 tsp pesto; black pepper, a shaving of cheese, and sprigs of fresh basil, to serve

This hearty soup makes a filling and nutritious meal, and is easily adaptable to include your favourite vegetables.

Serves

Prep

10 minutes

Cook

15 minutes

Nutritional Information:

Each 396g serving contains (excludes serving suggestion)

KCal: 147
Carbs: 18.6g
Fibre: 7.8g
Protein: 7.0g
Fat: 3.2g
(Low)
Saturates: 0.2g
(Low)
Sugars: 9.8g
(Low)
Salt: 0.17g
(Low)
Fruit/Veg Portion: 3

What makes a healthy, balanced diet?

Ingredients

1 tsp olive oil
1 onion, chopped
1 yellow pepper, chopped
1 carrot, diced
500ml gluten-free, low-salt vegetable stock
400g tin chopped tomatoes
2 cabbage leaves, chopped
1 heaped tsp oregano
half tsp thyme
400g tin borlotti beans, drained
2–4 cloves garlic, crushed
2 tsp pesto
black pepper, a shaving of cheese, and sprigs of fresh basil, to serve

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Method

Step 1

Add the oil to a pan and mix in the onion, pepper and carrot. Stir regularly for 5 minutes until starting to brown.

Step 2

Add the stock, tomatoes, cabbage, oregano, thyme, beans and garlic. Bring to the boil, then reduce the heat, add a lid and simmer for 10 minutes.

Step 3

Put into bowls, add a blob of pesto to each and sprinkle with plenty of black pepper. To serve, add a shaving of cheese, if liked, and a sprig of fresh basil, to garnish.

Recipe tips

Like many traditional recipes, this soup tends to be made with whatever is available. You can add all sorts of vegetables, such as pumpkin, courgettes or celery, or add different beans, pasta, or even meat, such as ham.
Borlotti beans are low in fat, packed with dietary fibre and a good source of protein and folate.
Using strong flavoured cheese, such as Parmesan, Gran Padano or Cheddar, means that you can use less of it in your cooking, but still enjoy great taste.
Freezing instructions: Freeze in portions then defrost in the fridge, or defrost in a microwave stirring regularly.