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Tuscan bean soup

(23 ratings)
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Tuscan bean soup
Tuscan bean soup
  • Serves: 4

  • Skill level: Easy peasy

  • Costs: Cheap as chips

A hearty, healthy bean soup you can rustle up in minutes. With celery, carrots, fresh thyme and pesto, it's perfect for a cosy night in!

Ingredients

  • 2tbsp hemp seed oil (eg Good Oil Mild and 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
  • 1tbsp sundried tomato paste
  • 600ml well-flavoured vegetable stock
  • 2 sprigs fresh thyme
  • Salt and freshly ground black pepper
  • Fresh green pesto to serve

Top 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 hemp seed oil to make a sauce to the thickness you require.

Method

  1. Heat the oil in a large non-stick saucepan and sauté the onion for about 5 mins or until soft. Stir in the garlic, carrot, celery and continue to cook for a further 5 mins.
  2. 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 mins or until the vegetables are soft.
  3. 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.
  4. Spoon into bowl and garnish with a spoonful of fresh pesto.

www.goodwebsite.co.uk

Nutritional information per portion

  • Low
  • Med
  • High
  • Calories 211(kcal)
  • Fat 10.0g

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.

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  • 3
(23 ratings)

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