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Italian bean soup
What you need
- 6 tsp olive oil
- 1 onion, peeled and sliced
- 2 leeks, trimmed and thickly sliced
- 275 g potatoes, peeled and diced
- 1 3/4 l hot vegetable stock
- 175 g green beans, trimmed and cut into 2 1/2 cm lengths
- 175 g mange-tout, trimmed and cut into 2 1/2 cm lengths
- 400 g canned mixed beans, drained
- 400 g canned black-eyed beans, drained
- 1 yellow pepper, de-seeded and sliced
- seasoning
- 175 g tomatoes, roughly chopped
- to serve
- 60 ml pesto sauce
Method
Heat the oil in a pan. Saute the onion until softened. Add the leeks and potatoes. Cook for 2-3 min without letting them colour.
Add the stock. Bring to a simmer and cook, covered, for 15 min. Add the beans, mange-tout, beans, pepper and tomatoes. Simmer for 10 min until vegetables are just tender. Season to taste. Stir in the basil.
Finish with a tablespoon of pesto on each portion.
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Preparation 10 minutes Cook 27 minutes Total 37 minutes -
Energy 616 kcal/serving Fat 4.70 g/serving Carbohydrates 262.84 g/serving Glycaemic Index 33 Glycaemic Load 22.26 
Serving suggestion
Ciabatta bread.
Cook's tip
You could replace the black-eyed beans with flageolet, cannellini or butter beans.
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 2580 | 410 | 10475 | 8350 |
| Energy (kcal) | 616 | 98.0 | 2500 | 2000 |
| Protein (g) | 23.8 | 3.78 | ||
| Carbohydrate (g) | 75.9 | 12.1 | 345 | 275 |
| Fat (g) | 29.6 | 4.70 | 95 | 70 |
| Fat (saturated) (g) | 4.67 | 0.74 | ||
| Fibre (g) | 13.2 | 2.09 | ||
| Sodium (mg) | 2869 | 455 | ||
| Salt (equivalent) (g) | 7.17 | 1.14 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 96.9 | 15.4 | 800 |
| Vitamin B-12 (µg) | 0.08 | 0.01 | 1 |
| Vitamin B-6 (mg) | 0.69 | 0.11 | 2 |
| Vitamin C (mg) | 121 | 19.4 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 3.94 | 0.63 | 10 |
| Zinc (mg) | 3.58 | 0.57 | 15 |
| Calcium (mg) | 211 | 33.7 | 800 |
| Folate (mcg) | 286 | 45.5 | 200 |
| Iron (mg) | 8.56 | 1.36 | 14 |
| Magnesium (mg) | 208 | 33.2 | 300 |
| Niacin (mg) | 3.91 | 0.62 | 18 |
| Pantothenic acid (mg) | 1.49 | 0.24 | 6 |
| Riboflavin (mg) | 0.31 | 0.05 | 1.6 |
| Phosphorous (mg) | 449 | 71.5 | 800 |
| Thiamin (mg) | 0.56 | 0.09 | 1.4 |
This recipe is:
Demi-veg- Vegetarian
Citrus free
Corn-free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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