Cannellini bean soup

Serves: 4

Time to make: 45 mins

Ingredients

1 tablespoon olive oil
3 cloves garlic, finely chopped
1 leek, washed and sliced
1 litre vegetable stock (or chicken stock)
1 large carrot, peeled and chopped
400g can tomatoes
400g can cannellini beans
1 tablespoon chopped fresh coriandercilantroX
1 spring onion

Instructions

Stay Awake

1 Heat oil in a large saucepan over medium heat. Add garlic and leeks and cook, stirring, for 2 minutes until slightly softened. Stir in stock, then add carrot, cannellini beans, chopped tomatoes and coriander.

2 Bring to the boil, then lower heat and simmer for 30 minutes. Remove from heat and leave to cool for 10 minutes.

3 Transfer into a food processor (or use a stick blender) and blend until smooth. Return to pan and gently reheat. Garnish with chopped or sliced spring onions and serve with slices of fresh wholemeal bread.

Recipe supplied by Healthy Food Guide reader, Amie Gent (Bethlehem)

HFG tip

Amie says: "I started making this soup as I was starting a healthy eating and fitness programme. The soup is low in fat yet still manages to fill your hunger and satisfy your taste buds. It takes no time at all to make and is equally good if you're in a hurry or want to have a sit-down meal. I'm a diabetic so I enjoy wholemeal bread with it as the carbohydrate part of the meal."

Nutrition Info (per serve)

Calories 172 cal

Kilojoules 720 kJ

Protein 10.7 g

Total fat 4.8 g

Saturated fat 0.7 g

Carbohydrates 18.4 g

Sugar 6.3 g

Dietary fibre 9 g

Sodium 300 mg

Calcium 135 mg

Iron 4.8 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.