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Tuscan bean soup

Tuscan bean soup

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A hearty, healthy soup you can rustle up in minutes. Perfect for a cosy night in!

Serves: 4

Ingredients

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.

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2 tbsp 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
1 tbsp sundried tomato paste
600ml well-flavoured vegetable stock
2 sprigs fresh thyme
Salt and freshly ground black pepper
Fresh green pesto to serve

Method

Heat the oil in a large non-stick saucepan and sauté the onion for about 5 minutes or until soft. Stir in the garlic, carrot, celery and continue to cook for a further 5 minutes.
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 minutes or until the vegetables are soft.
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 minutes or until the beans have been heated through.
Spoon into bowl and garnish with a spoonful of fresh pesto.

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. www.goodwebsite.co.uk

By Andrea Mann

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Nutritional information per portion

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.