This soup offers all the vegetable goodness without a salty stock.
SERVES 2
Ingredients
1 tbsp rapeseed oil
1 onion, finely chopped
2 garlic cloves, crushed
½ tsp each of ground cumin, chilli powder, and paprika
1 red pepper, chopped
400g (14oz) can chopped tomatoes
400ml (14fl oz) home-made vegetable stock
400g (14oz) can mixed beans in water, rinsed and drained
freshly ground black pepper
chopped coriander, to garnish
4 wholegrain rolls, to serve
1 Heat the oil in a pan over a medium heat. Fry the onion gently until softened. Add the garlic and spices, cook for 1 minute, then add the pepper and cook for 5 minutes.
2 Add the remaining ingredients, season with black pepper, bring to the boil, then simmer for about 30 minutes until the veg are soft.
3 Divide between two bowls and top with the coriander and a grind of black pepper. Serve with the rolls.
NUTRITION PER SERVING Calories 497 Total fat 12.1g Saturated fat 1.7g Carbohydrates 77.8g Dietary fibre 16.5g Sugars 19.1g Protein 24.4g Salt 1.3g