Name: Chilli bean soup with avocado salsa
Prep time: 20 minutes
Cook time: 30 minutes
Yield: 6
Ingredients: 1 tbsp sunflower oil; 1 large onion, chopped; 2 cloves garlic, crushed; 2 red chillies, finely chopped; 1 tsp ground cumin; ½ tsp ground cinnamon; 2 x 400g tins kidney beans, drained and rinsed; 1 x 400g tin chopped tomatoes; 1.2L vegetable stock; For the salsa:; 1 x 150g avocado, peeled and finely chopped; 2 tomatoes, finely chopped; 4 tbsp fresh coriander, chopped; half small red onion, finely chopped; half small red chili, sliced (optional); freshly ground black pepper

A rich Mexican-style tomato and bean soup that makes a hearty winter supper.

Serves

Prep

20 minutes

Cook

30 minutes

Nutritional Information:

Each 311g serving contains (excludes serving suggestion)

KCal: 178
Carbs: 18.8g
Fibre: 9.2g
Protein: 7.4g
Fat: 6.0g
(Low)
Saturates: 1.1g
(Low)
Sugars: 6.3g
(Low)
Salt: 0.01g
(Low)
Fruit/Veg Portion: 2

What makes a healthy, balanced diet?

Ingredients

1 tbsp sunflower oil
1 large onion, chopped
2 cloves garlic, crushed
2 red chillies, finely chopped
1 tsp ground cumin
½ tsp ground cinnamon
2 x 400g tins kidney beans, drained and rinsed
1 x 400g tin chopped tomatoes
1.2L vegetable stock
For the salsa:
1 x 150g avocado, peeled and finely chopped
2 tomatoes, finely chopped
4 tbsp fresh coriander, chopped
half small red onion, finely chopped
half small red chili, sliced (optional)
freshly ground black pepper

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Method

Step 1

Heat the sunflower oil in a large pan, add the onion, garlic and chillies and fry for 2-3 minutes until the onion begins to soften. Add the spices and continue to fry for a further minute.

Step 2

Add the remaining soup ingredients to the pan, bring to the boil, cover and simmer for 20 minutes.

Step 3

Transfer the soup to a food processor or use a stick blender and process until smooth (it may be easier to do this in batches), return to the pan and heat through. Meanwhile, mix together all the ingredients for the salsa.