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 70 g chocolate protein powder 2 tbsp raw cacao powder (replace cocoa 1:1) 170 g smooth peanut butter 5 tbsp milk of choice (add 1 extra tbsp if mixture feels too thick) 3 tbsp maple syrup Optional: ½ tsp vanilla extract or a pinch of salt (helps balance cacao’s bitterness) For the Chocolate Topping 100 g dark chocolate (70% or higher) 1 tsp coconut oil Instructions Step 1 Mix the peanut butter, maple syrup and milk in a large bowl. Step 2 Add the protein powder and cacao and mix to form a smooth dough. Step 3 Roll out between two pieces of baking paper to your preferred thickness. Use a Christmas tree cookie cutter to cut out Christmas tree shapes. Freeze for 30-60 minutes Step 4 Break up the dark chocolate into a heat-proof bowl and add the coconut oil. Melt in the microwave, then drizzle on top of the chilled brownies ensuring the sides are covered. Step 5 Freeze again for around 10 minutes or until the chocolate is set. Nutrition and Cooking Times Prep time: 30 minutes | Freeze time: 60 minutes | Total time: 1 hour 30 minutes Nutrient Value: Calories: 210kcal | Protein: 10g | Fat: 18g | Carbohydrates: 13g
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