Soups

Tuscan Bean Soup

Per Serving: Calories 236kCal | Protein 12g | Fat 6g | Carbohydrates 35g

Ingredients

1Tbs (45ml) olive oil
1 large onion, coarsely chopped
3 leeks, coarsely chopped
1 large potato, diced
2 garlic cloves, crushed
1 tin (410g) butter beans / cannellini beans, rinsed and drained (juice reserved)
180g cabbage, shredded
3Tbs (45ml) chopped, fresh parsley
2Tbs (30ml) chopped fresh oregano
30g shaved Parmesan cheese
Salt and freshly ground black pepper to taste

Instructions:

Heat the oil in a large pan and cook the onions, leeks, potato and garlic for 4-5 minutes or until just beginning to soften.
Add the vegetable stock and the reserved can juice from the beans. Cover and simmer for 15 minutes.
Stir in the cabbage, beans and half the herbs, season and cook for a further 10 minutes.
Spoon about one-third of the soup into a food processor or blender and process until fairly smooth. Cook for a further 5 minutes. Return to the pan, adjust the seasoning and heat through for 5 minutes.

To serve: Ladle the soup into bowls. Sprinkle with the remaining herbs and Parmesan shavings.

This delicious bean and vegetable soup is a filling, tasty, nutrient-packed option for a work-day lunch sustaining one well into the afternoon.
The protein value equates that of 60g cooked meat, while providing huge benefits to the body only plant protein can provide.