Cannellini Bean, Potato and Tomato Soup

Canned tomatoes are a rich source of lycopene, which may be associated with reducing the risk of prostate cancer.


Serves 2
adults
358
Kcals
per serving

15 Mins
prep

45 Mins
cooking

Recipe
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Ingredients

1 tbsp olive oil (15ml)
1/2 tsp fennel seeds  (5g)
1 small red onion, roughly chopped  (75g)
1 medium carrot, peeled and roughly chopped  (100g)
1 stick celery, roughly chopped  (30g)
2 cloves garlic, crushed  (12g)
1/2 x 400g can tomatoes  (200g)
1 medium tomato, chopped  (85g)
1 bay leaf
1/2 x 400g cannellini beans, drained  (120g)
1 small potato, peeled and cubed  (100g)
kale, finely sliced  (150g)
stale bread, torn into chunks  (50g)
Pinch of salt
Pinch of ground black pepper
2 tsp vegetarian pesto   (20g)

 

Method

  1. Pour the olive oil in a medium-sized saucepan and heat the fennel seeds until they pop. Add the onion, carrot, celery and garlic and cook over a low heat with the lid ajar for 15 minutes until soft, but not brown.
  2. Add the tomatoes and bay leaf then bring back to a gentle simmer for a few minutes.
  3. Add the cannellini beans and potato with 100ml water, and bring back to the boil and simmer 15 minutes.
  4. Stir in the kale and the bread and continue cooking for about 15 minutes. The soup should be thick but not dry, so add more cooking water if you need to loosen it.
  5. Serve in bowls, seasoned to taste, with the pesto.
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Nutritional information per serving

358kCal, 1501kJ
15.7g
12.5g
1.1g
45.6g
11.7g
11.7g
303mg

© The Vegetarian Society