May 6, 2020
Healthy Tuscan Bean Soup
Tuscan Bean Soup is the perfect one pot meal for stormy weather and busy weeknights! Also, it’s super healthy! Save some and freeze ahead for next time.
INGREDIENTS
- 1 large red onion
- 1 clove garlic
- 1 carrot
- 2 sticks celery
- 400g can chopped tomatoes
- 1 tbsp tomato purée
- 600ml well-flavoured vegetable stock
- Handful of chopped parsley
- 400g can borlotti beans, drained and rinsed
- 400g can cannellini beans, drained and rinsed
- 75g small pasta shapes of your choice, optional
- Salt and freshly ground black pepper
- 2 tbsp olive oil
- PREPARE your veg by chopping
- HEAT the oil in a large non-stick saucepan
- SAUTE the onion for about 5 mins or until soft.
- STIR in the garlic, carrot and celery and cook for a further 5 mins.
- ADD the tomatoes, tomato purée, stock and seasoning.
- BRING to the boil, then reduce the heat to a simmer, cover and cook, stirring occasionally, for 20 mins or until the vegetables are soft.
- REMOVE half of the vegetable mixture and blend until smooth in a food processor. Return to the pan.
- ADD the beans & pasta, and simmer for a further 10 mins or until the pasta is cooked.
- If using pasta add an extra 200ml of water
- Serve & garnish with some chopped parsley
- Prep: 15 mins
- Cooking: 30 mins
- Difficulty: easy
- Serves: 4-6
Ingredients ¼ cup sesame oil, divided 2 large eggs, lightly beaten 3 cups riced cauliflower (see Tip) 1 pound large shrimp (31-35 count), peeled and deveined 3 cups broccoli florets 1 medium red bell pepper, thinly sliced (about 1 cup) 3 cloves garlic, sliced 3 tablespoons reduced-sodium soy sauce or tamari 2 tablespoons water 1 tablespoon rice vinegar ½ teaspoon ground pepper Instructions Step 1 Heat 2 teaspoons oil in a large flat-bottomed carbon-steel wok or large, heavy skillet over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into 1/2-inch pieces. Step 2 Add 2 teaspoons oil to the pan; heat over high heat. Add cauliflower in an even layer; cook, undisturbed, until lightly browned, 3 to 4 minutes. Transfer to a plate. Step 3 Add 2 teaspoons oil to the pan; heat over high heat. Add shrimp; cook, stirring often, until just opaque, about 3 minutes. Transfer to the plate with the cauliflower. Step 4 Add the remaining 2 tablespoons oil to the pan; heat over high heat. Add broccoli, bell pepper and garlic; cook, stirring occasionally, until lightly charred, 4 to 5 minutes. Stir in soy sauce (or tamari), water, vinegar and pepper. Bring to a boil; boil for 30 seconds. Remove from the heat. Stir in the reserved eggs, cauliflower and shrimp. Step 5 Season well with salt, pepper, and any optional spices. Step 6 Divide the mixture evenly between muffin cups. Step 7 Bake for 40 minutes , or until set in the centre and lightly golden on top. Step 8 Cool for 5 minutes before removing from the tray. Nutrition and Cooking Times Prep time: 10 minutes | Cook time: 25minutes Serves: 4 Nutrient Value (per serving): Calories: 309cal | Protein: 30g | Fat: 17g | Carbohydrates: 10g |
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