Tomato and White Bean Soup (High Fibre)
This tomato and white bean soup is an easy and delicious way to get your fibre and veggies in. Prep ahead of time for easy WFH lunches, serve with chicken breast for extra protein.
INGREDIENTS:
560g cherry tomato (~2 pint containers)
2 x 400ml (14oz) cans of cannellini beans rinsed (~650g of beans)
350ml (1.5 cups) of vegetable or chicken broth
3 tbsp olive oil
150g onion (~1 medium onion)
3 cloves garlic
1 tbsp fresh thyme (can substitute 1 tsp dry)
2 tsp + 1 tsp salt
1/2 tsp red pepper flakes
DIRECTIONS:
Pre-heat the oven to 425F (220C).
Toss the tomatoes, olive oil, 2 tsp salt and fresh thyme together and lay flat on a baking sheet. Bake for 20-25 minutes until tomatoes are soft and start to turn golden at the edges.
When the tomatoes are almost done roasting, sauté onion, garlic and red-pepper flakes until soft (~5 minutes).
Add the beans (less 1/3 cup), broth and 1 tsp of salt into the garlic and onion mixture and bring to a simmer.
Take the remaining 1/3 cup of beans and gently smash with a fork and stir into the broth and beans mixture. This will thicken the soup so you can customize to your preference by increasing or decreasing the quantity of smashed beans.
When the tomato is done roasting, add into the broth (ensure this includes all juices and oils from the tray) and allow to simmer for 10 minutes.
Garnish with fresh parsley to serve.
Makes 5 servings
Nutrition:
Cals: 209 calories
Protein: 8g protein
Carbs: 25g
Fiber: 7g
Fat: 9g
*For higher protein, serve with a side of chicken breast
Nutrition (with 4oz serving of chicken breast):
Cals: 200 calories
Protein: 43g protein
Carbs: 25g
Fiber: 7g
Fat: 14g