Tomato, kale and bean soup

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Tomato, kale and bean soup

This chunky soup is winter comfort in a bowl

40 minutes

Serves 4

Sharon Hui

Recipe by: Sharon Hui | Former Health Information Manager

Pulses, such as lentils, peas and beans, are a great way to reshape your plate. They’re a good source of fibre, count towards your 5 A DAY and can help you cut down on red meat, too.

Sharon Hui

Recipe by: Sharon Hui | Former Health Information Manager

Pulses, such as lentils, peas and beans, are a great way to reshape your plate. They’re a good source of fibre, count towards your 5 A DAY and can help you cut down on red meat, too.

Ingredients

  • 1 teaspoon olive oil
  • 1 small onion, finely diced
  • 2 garlic cloves, finely diced
  • 1 large carrot, sliced
  • 2 celery sticks, sliced
  • 1 x 400g can cannellini beans
  • 1 x 400g can chopped tomatoes
  • 500ml reduced-salt vegetable stock (made with one stock cube)
  • 1 teaspoon dried mixed herbs
  • Freshly ground black pepper
  • 100g kale, stems removed, roughly chopped
  • Small handful fresh parsley, chopped

CALORIES: 112

FAT: 1.9g

5 A DAY: 3

SALT: 0.6g

SUGAR: 6.7g

Method

  1. Warm the oil in a large saucepan over a medium heat. Add the onion and cook until softened. Then add the garlic, carrots and celery and cook for a further 3 minutes. Then add the beans and cook for another 2 minutes.
  2. Add the tomatoes, vegetable stock, dried herbs and black pepper and bring to the boil. Cover and simmer for 20 minutes. Finally add the kale and simmer for a further 10 minutes or until the kale is cooked.
  3. Serve in bowls and sprinkle with chopped parsley.

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