Winter Roots and Beans Soup

This homemade soup is a nutritional powerhouse, offering three servings of vegetables, fibre and more than one-third of your daily intake for most vitamins and minerals per serving. Eat half of the soup and bread, saving the other half for lunch on the appropriate day this week.


Serves 4
adults
459
Kcals
per serving

10 Mins
prep

40 Mins
cooking

Recipe
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Ingredients

2 cloves garlic, crushed   (12g)
1 small onion, finely diced  (75g)
1 medium swede, peeled and chopped into chunks  (600g)
3 large carrots, peeled and chopped into chunks  (360g)
1 medium parsnip, peeled and chopped into chunks  (120g)
2 x 400g cans mixed beans  (800g)
2 tsp olive oil
4 sprigs thyme  (4g)
Reduced sodium vegetable stock (850ml)
Semi-skimmed milk (550ml)
Pinch of ground black pepper
1 medium wholemeal or granary French stick  (200g)

Method

  1. Heat the oil in a large saucepan then add the garlic and onion, frying over a medium heat for five minutes or until soft but not coloured.
  2. Add the prepared root vegetables (swede, carrots and parsnips) and sprigs of thyme, then stir to combine.
  3. Add the stock and milk, bring to the boil then simmer for 15-20 minutes until the vegetables are tender.
  4. While the vegetables are cooking, drain the canned mixed beans into a colander and rinse.
  5. When the vegetables are tender, remove the soup from heat and put one-third into a food processor or blender, then blend until smooth.
  6. Return the blended soup to the pan, add the beans, stir and warm the soup through over a low heat.
  7. Season with black pepper to taste.
  8. Ladle into bowls and serve with half of the French stick between two.
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Nutritional information per serving

459kCal, 1946kJ
23.2g
6.6g
2.3g
82.2g
29.7g
23.9g
1598mg

© The Vegetarian Society