Tuscan bean soup recipe

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  • Healthy
  • Vegetarian
serves: 4
Skill: easy
Cost: cheap
5-a-day: 2

Nutrition per portion

RDA
Calories 211 kCal 11%
Fat 10g 14%
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  • 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

    Method

    • 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.

    • 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.

    • 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.

    • Spoon into bowl and garnish with a spoonful of fresh pesto.

    Top tip for making Tuscan bean soup

    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.

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