Serving Suggestion: 4
Nutritional Information
| Total Calories (kcal) | Total Protein (g) | Adjusted Protein (g) * | Exchanges per recipe |
| 412 | 16 | 8.6 | 4 x 2g |
Nutritional Information per serving suggestion: 4
| Total Calories (kcal) | Total Protein (g) | Adjusted Protein (g) * | Exchanges per recipe |
| 103 | 4 | 2 | 1 x 2g |
Ingredients
1 tbsp olive oil
1 red onion, chopped
2 garlic gloves, crushed
1 carrot, cubed
2 sticks of celery, finely sliced
1 tbsp tomato puree
1 bay leaf & 4 springs of thyme
1 courgette, cubed
100g tinned of haricot beans, drained
200g chopped tomatoes
600ml vegetable stock
Small bunch of basil
Salt and pepper
Directions.
- Gently cook the onion, carrots and celery in the oil in a large saucepan for 20 minutes, until soft, Splash in water if they stick.
- Add the garlic, tomato puree, herbs and courgettes, and cook for 4-5 minutes on a medium heat until they brown a little.
- Pour in the tomatoes and stock and simmer for 20 minutes.
- Add the beans and simmer.
- Season with salt and pepper.
- Sprinkle with basil and drizzle with some extra virgin olive oil.
- The soup will freeze well for up to 6 months.
Chefs tips
- Batch make this soup then freeze in portions
- Add any vegetables you have or are in season.
- To add more exchanges, use spinach, peas, or sweetcorn
- Flageolet beans can be used, these have the same exchanges as haricot beans but check the tin beforehand
Protein Swap Suggestions
2g swap
| Food | Portion Size |
| Potato (boiled) | 125g |
| Bread | 1 small thin slice |
| Ciabatta | 97g = 10g |
| Sweet corn | 3 tablespoons (75) |
7g swap
| Food | Portion Size |
| Poultry (cooked) | 25g / 1oz |
| Butter beans | 120g |
| Tinned chick peas, kidney beans | 100g |
| Lentils / mung beans/black beans | 95g |
NUTRITIONAL CALCULATION
| FOOD | Kcal | Protein | Adjusted |
| 1 tbsp olive oil | 135 | 0 | – |
| 1 red onion, chopped | 70 | 2 | – |
| 2 garlic gloves, crushed | |||
| 1 carrot, cubed | 25 | 0.35 | – |
| 2 sticks of celery, finely sliced | 8 | 0.5 | – |
| 1 tbsp tomato puree | 10 | 0.6 | – |
| 1 bay leaf & 4 springs of thyme | |||
| 1 courgette, cubed | 40 | 3.25 | – |
| 100g tinned of haricot beans, drained | 96 | 7.1 | 7.1 |
| 200g chopped tomatoes | 28 | 1 | – |
| 600ml vegetable stock | 1.5 | 1.5 | |
| Small bunch of basil | |||
| TOTAL | 412 | 16 | 8.6 |