Healthy White Bean And Vegetable Soup
Behold, the power of the pulse. Besides having a low glycemic index (GI), meaning they’re digested slowly, pulses (such as beans, lentils and peas) are a cheap, low-fat source of protein, as well as hunger busting fibre – a combination that is waistline friendly. Jam packed with flavour, this vegetable soup is your ultimate winter warmer (without the bulge).
2 tbs extra virgin olive oil
2 leeks, finely chopped
2 celery stalks, chopped
3 carrots, chopped
1 sprig rosemary, finely chopped
2 garlic cloves, minced
3 vine tomatoes, diced (or 400g canned tomatoes, diced).
½ teaspoon chili flakes (optional)
400g can cannellini beans, drained and rinsed
4 cups (1L) salt reduced vegetable stock or bone broth
3 large kale leaves, de-veined, thinly sliced
Balsamic vinegar, for drizzling
Freshly ground salt and pepper to taste
Shaved Parmesan to taste
1. Heat the olive oil in a large pot over medium heat; add the celery, rosemary, carrot, leek and garlic. Cook gently for 10 minutes, or until soft, stirring regularly. You may need to reduce the heat to avoid burning the garlic.
2. Add the tomatoes, chili flakes and cook, stirring often, for a further 10 minutes or until the tomatoes are soft and juicy.
3. Stir in the beans and stock, bring to the boil and gently simmer until the carrots are tender (approx. 30 to 35 minutes), stirring occasionally.
4. Once the carrots are tender, stir in the kale. Simmer for 2-3 more minutes until the kale is wilted.
5. To serve, top with shaved fresh Parmesan, drizzle with balsamic vinegar and season with freshly ground salt and pepper. Enjoy with a crusty wholegrain bread roll.