Tomato, kale and bean soup

This chunky soup is winter comfort in a bowl

4 ratings

40 minutes
Serves 4
3 of 5 a day

Nutrition: Per serving

Kcal112
Fat1.9g
Salt0.6g
Sugar6.7g

Recipe by: World Cancer Research Fund | cancer and nutrition experts

Pulses, such as lentils, peas and beans, are a great way to reshape your plate. They’re a good source of fibre, count towards your 5 A DAY and can help you cut down on red meat, too.

> On the blog: Why you should be eating more pulses

Ingredients

1 teaspoon olive oil
1 small onion, finely diced
2 garlic cloves, finely diced
1 large carrot, sliced
2 celery sticks, sliced
1 x 400g can cannellini beans
1 x 400g can chopped tomatoes
500ml reduced-salt vegetable stock (made with 1 stock cube)
1 teaspoon dried mixed herbs
Freshly ground black pepper
100g kale, stems removed, roughly chopped
Small handful fresh parsley, chopped

Method

Warm the oil in a large saucepan over a medium heat. Add the onion and cook until softened. Then add the garlic, carrots and celery and cook for a further 3 minutes. Then add the beans and cook for another 2 minutes.
Add the tomatoes, vegetable stock, dried herbs and black pepper and bring to the boil. Cover and simmer for 20 minutes. Finally add the kale and simmer for a further 10 minutes or until the kale is cooked.
Serve in bowls and sprinkle with chopped parsley.