Bean & Sweetcorn Soup

Boost your meals with beans! Beans release energy slowly into the body, making them a great weight loss food. They are also high in protein and fibre, which satiates the appetite and helps keep you full for longer periods of time.

Ingredients

  1. 2 tbsp extra virgin olive oil
  2. 1 clove garlic, minced
  3. 1 carrot, cut into small cubes
  4. 1 celery stalk cut into small cubes
  5. 2 small leeks finely sliced
  6. 4 tbsp tomato passata
  7. 1 cup of borlotti or mixed beans, cooked (canned organic is fine)
  8. 2 stamp size pieces Kombu seaweed (optional)
  9. 1 sachet miso bouillon or 1 organic vegetable stock cube
  10. Small jar of peas and corn
  11. 4 cups filtered water
  12. 2 tbsp finely diced fresh parsley
  13. Sea salt and black pepper to taste (optional)

Method

Bring the kettle to a boil, and mix the ingredients of the miso bouillon sachet or vegetable stock cube in 4 cups of the hot water and set aside.

In a pot, warm up the oil and add the garlic and fry for a few seconds. Add the carrots and celery and leeks and sauté for five minutes. Add the tomato passata and cook for a further few minutes.  Add the beans, kombu and stock.  Bring to the boil and cook for 20 minutes on a low heat.

Remove and discard the kombu.

Remove one heaped cup of the soup, blend to a cream in an upright blender or use a stick blender and return to the pot.

Stir in the jar of corn/peas and simmer for 5 minutes. Stir in the parsley.

Season the soup to taste with salt and black pepper (optional) and if you prefer finish off with a swig of olive oil.

 

 

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