Low Fat Bean Soup recipe
information
135 Calories per serving
ingredients
1 teaspoon vegetable oil 1 clove garlic, chopped 1 small onion, chopped
1 stick celery, chopped
2 teaspoons tomato puree
1/4 teaspoon basil or 1 teaspoon chopped fresh basil
1/2 pint (300 ml) vegetable stock
6 oz (180 g) drained canned red kidney beans
pinch of chilli powder
salt
2 oz (60 g) shelled broad beans
1 stick celery, chopped
2 teaspoons tomato puree
1/4 teaspoon basil or 1 teaspoon chopped fresh basil
1/2 pint (300 ml) vegetable stock
6 oz (180 g) drained canned red kidney beans
pinch of chilli powder
salt
2 oz (60 g) shelled broad beans
method
1. Heat the oil in a saucepan, add the garlic and onion and stir-fry for 3 minutes.
2. Add the celery and stir-fry for a further 2 minutes.
3. Stir the tomato puree, basil, stock, kidney beans, chilli powder and a little salt into the saucepan.
4. Bring to the boil, stirring all the time. Reduce the heat, cover and simmer for 25 minutes.
5. Plunge the broad beans in boiling salted water for 4 minutes, drain and pop the beans out of their waxy skins.
6. Transfer the kidney bean mixture to a blender or food processor and process until smooth.
7. Pour the bean puree into a clean saucepan, add the broad beans, bring to the boil and simmer for 1 - 2 minutes.
8. Pour into two warm soup bowls and serve.
2. Add the celery and stir-fry for a further 2 minutes.
3. Stir the tomato puree, basil, stock, kidney beans, chilli powder and a little salt into the saucepan.
4. Bring to the boil, stirring all the time. Reduce the heat, cover and simmer for 25 minutes.
5. Plunge the broad beans in boiling salted water for 4 minutes, drain and pop the beans out of their waxy skins.
6. Transfer the kidney bean mixture to a blender or food processor and process until smooth.
7. Pour the bean puree into a clean saucepan, add the broad beans, bring to the boil and simmer for 1 - 2 minutes.
8. Pour into two warm soup bowls and serve.
serving amount
serves 2
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