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Bean and Tomato Soup

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Total time: 35 minutes

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Serves 4

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6.4 grams of fibre per serving

This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.

INGREDIENTS

1 tb - Vegetable oil


3 cloves - Garlic, crushed


1 - Onion, chopped


½ tsp - Chili powder


1 cup - Tomatoes, chopped


500ml - Vegetable stock, reduced salt


1 tb - Tomato purée


1 cup - Mixed beans, canned


1 cup - Corn kernels, canned


2 tb - Fresh coriander, chopped


¼ tsp - Ground   black pepper

UTENSILS

Saucepan, Chopping board, Knife

INSTRUCTIONS

1. Heat the oil in a large saucepan over medium heat. Cook the garlic and onion for about 3 minutes.


2. Add the chili powder and tomatoes. Cook for 5 minutes.


3. Add the stock, tomato purée, mixed beans and corn. Mix well.


4. Bring to a boil. Turn the heat down and simmer, uncovered for 15 to 20 minutes. Stir occasionally.


5. Add the coriander and season with the black pepper. Ladle the soup into the serving bowls.


6. Serve hot.

NUTRITION INFORMATION (PER SERVING)

1 serving = about 275g

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Energy (kcal)

165.0

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Carbs (g)

18.7

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Proteins (g)

6.1

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Fats (g)

5.6

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Fibre (g)

6.4

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