Chunky bean and tomato soup

This was created on a cold dark January day.   You can leave it chunky like a stew as in the photo, or whizz up to be smooth as in the recipe write up.  

Smaller portions make a great sauce for pasta with a little creme fraich / sour cream & parmesan. 

Ingredients

  • 2 tbsp rapeseed or coconut oil
  • 1 large red onion, chopped
  • 2 celery sticks, chopped
  • 3 large garlic cloves, chopped
  • 2 large carrots, chopped
  • 2 peppers red, yellow or orange
  • 2 large fresh tomatoes
  • 2 tbsp low salt soy sauce (or Worcester)
  • 2 tins of chopped tomatoes
  • 1/2 bag of kale
  • Optional—1 veg stock cube
  • 1 tbsp nutritional yeast
  • 2 tins of your choice of beans.  I used aduki and cannellini
  • Herbs—your choice, I used 2 tsp dried mixed plus 2 bay leaves, & 3 sprigs of thyme
  • Seasoning

Method

  1. In your largest saucepan gently heat the oil.
  2. Add the onion, soften for 5 minutes, then add the celery & garlic. Fry  gently for another 5 minutes.
  3. Add the rest of the veg apart from the kale. Stir well. Season.
  4. Add the stock cube if using, the chopped tomatoes + refill each tin once with water & add that too.
  5. Bring to a gentle simmer.
  6. Add the herbs, soy sauce and nutritional yeast.
  7. Simmer gently until the veg is soft—probably 30 minutes.
  8. Open the tinned beans, rinse and drain well.
  9. Add the beans & kale to the saucepan, put the lid back on simmer for 5 minutes. Then turn the heat off if cooked enough for your liking.
  10. Fish out any fresh herbs & bay leaves you can’t be blended.
  11. Add the beans, then whizz with a hand blender. Season.   Add more water if too thick, if too watery you can continue to cook with the lid off to thicken.
  12. Enjoy fresh, or will happily keep in the fridge for 2 days.  Freezes brilliantly too. 

Servings:

8-10

Ready In:

About an hour

Good For:

Anytime

Health Benefits

Tomatoes (passata) are rich in Vits A & C + minerals such as calcium, phosphorous, potassium & sodium.  Great for the heart & detoxifying the blood & strengthening digestion. 

Probably best known though is the amount of lycopene they contain, which increases in cooking tomatoes.  This powerful anti-oxidant is thought to help reduce the bad cholesterol & be effective in cancer prevention.

Beans & lentils  Great for the heart, steadying blood sugar levels, satiety levels and energy, fibre. They have high levels of polyphenols in the darker beans, and count as 1 of your 5 a day.  High in folate, manganese, magnesium, phosphorous, copper & iron.

Herbs – antioxidant, anti-inflammatory,  anticarcinogenic, glucose & cholesterol-lowering activities, as well as properties that improve the brain function & mood.

Leafy green vegetables— arguably the most important part of a healthy diet, packed with vitamins, minerals & fibre but low in calories.

R

Low Sugar

R

Vegetarian

R

Vegan

R

Gluten Free

National Centre for Eating Disorders
UK Health Coaches Association
The Complementary Medical Association
Aspire Coaching
Food Hygiene Rating - 5

Location

Blossom Health Coaching
Newton Abbot
Devon

Contact Details

07972 374150

[email protected]

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