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
METHOD
  1. PREPARE your veg by chopping
  2. HEAT the oil in a large non-stick saucepan
  3. SAUTE the onion for about 5 mins or until soft.
  4. STIR in the garlic, carrot and celery and cook for a further 5 mins.
  5. ADD the tomatoes, tomato purée, stock and seasoning.
  6. 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.
  7. REMOVE half of the vegetable mixture and blend until smooth in a food processor. Return to the pan.
  8. ADD the beans & pasta, and simmer for a further 10 mins or until the pasta is cooked.
NOTES
  • 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

Freedom Bulletin #305

By Zina Stone • November 4, 2025
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Oven Roasted Barramundi with Tomato & Olives

By Zina Stone • November 4, 2025
Ingredients 500g barramundi fillets 2 tbsp olive oil Salt and black pepper, to taste 1 cup cherry tomatoes, halved ½ cup mixed olives, sliced 1 clove garlic, minced 1 tbsp capers, drained Zest of 1 lemon ¼ cup fresh parsley, chopped Lemon wedges, to serve Instructions Prepare the Barramundi Preheat the oven to 200°C (390°F). Pat the barramundi fillets dry and season with salt, pepper, and a drizzle of olive oil. Place them on a lined baking tray. 2. Make the Tomato & Olive Medley In a bowl, mix cherry tomatoes, olives, garlic, capers, lemon zest, and half the parsley. Toss with olive oil and season with salt and pepper. 3. Roast and Serve Spoon the tomato and olive mixture over the fish. Roast in the oven for 12–15 minutes until the barramundi is opaque and flakes easily. Remove from the oven, garnish with the remaining parsley and a squeeze of lemon juice, and serve warm. Nutrition and Cooking Times Serves: 4 | Prep time: 10 minutes | Cook time: 15 minutes Nutrient Value per serve: Calories: 350kcal | Protein: 35g | Fat: 4g | Carbohydrates: 10g

Freedom Bulletin #304

By Zina Stone • October 24, 2025
In this bulletin...