Recipes

Ingredients

• 55g dried Haricot beans, soaked overnight
• 1 medium onion, sliced
• 2 garlic cloves, crushed
• 2 carrots, diced
• 1 courgette, trimmed and diced
• 2 celery sticks, diced
• 225g tin chopped tomatoes
• Large handful of leafy greens (spinach or cabbage) roughly chopped
• 30g spaghetti, broken into small pieces
• 2 tablespoons olive oil
• 570ml vegetable stock
• 1 teaspoon dried oregano

Utensils

• Chopping board
• Garlic crusher
• Kitchen scales
• Knife
• Large saucepan
• Measuring jug
• Sieve
• Wooden spoon

Step 1

Rinse the Haricot beans under cold running water, drain well then set aside

Step 2

Chop the carrot, courgette and celery into rough 1cm chunks. Add to the pan, cover and cook on a low heat for 5 minutes until the vegetables are soft

Step 3

Heat the olive oil in the large saucepan. Add the onions and fry on a low heat until they are soft and becoming see through, then add the garlic and fry for another 1 minute

Step 4

Add the beans to the pan, along with the tomatoes, oregano and stock. Season with a pinch of salt and pepper and simmer for 45 minutes or until the beans are tender

Step 5

Add the pasta and greens to the pan, bring to a boil then lower the heat and simmer for a final 10 minutes

Each portion provides on average

Energy 515kj 123kcal 6.15%

Fat 7.5g 11%

Saturates 1.12g 6%

Carbohydrates 11.9g 12%

Sugars 6.9g 8%

Salt 0.85g 14%

Protein 3.72g Low

Fibre 4.1g High

Food Value

Calcium

Phosphorus

Potassium

Sodium

Chloride

Magnesium

Iron

Zinc

Copper

Manganese

Iodine

Selenium

Molybdenum

Vitamin a

Vitamin c

Vitamin e

Thiamine

Riboflavin

Niacin

Pantothenic acid

Biotin

B6

Folate

Source of Fibre

The range of vegetables in this soup provide a great source of dietary fibre. Using wholemeal spaghetti intead of white will increase the fibre content even further

Vitamins and Minerals

The mix of vegetables that can be used in this soup all provide good amounts of many vitamins and minerals. This recipe provides 100% of the recommended levels of vitamins A and C

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