Pasta and Bean Soup is a simple yet satisfying soup for a cold winter night. Don’t be afraid to add beans into your diet, there are so many nutritional benefits of many types of beans and legumes. Beans are a great source of fibre and protein, and who doesn’t love pasta? What a great combination to make this delicious soup. Beans are an excellent source of dietary fibre, protein, B vitamins and many other important vitamins and minerals. For most people, beans can help reduce blood sugar, improve cholesterol levels and help maintain a healthy gut. Cooked with these classic, delicious Italian flavours, you’re onto a winning meal.
Make this meal even healthier by using a pasta made from pulses, or a wholemeal pasta. Enjoy this hearty soup with a slice of low GI bread or some healthy crackers. This soup will not only warm your winters night, but will be a great summers day lunch also. This soup is a great way to sneak in those extra veges to the kids, while they enjoy a yummy meal.
Ingredients
1 large clove of garlic, finely chopped
Medium onion, finely chopped
Tbsp water
2 bay leaves
1 tsp basil
425g can Italian tomatoes
425g can mixed beans
4 cups low-salt vegetable stock
1 cup pasta shells
Salt and pepper to taste
Step 1
Heat water in a large saucepan, then add garlic and onion. Cook without browning until the onion is soft and clear. Stir in bay leaves and basil, and cook for a minute longer
Step 2
Add tomatoes, mixed beans and stock. Bring to the boil and add pasta. Simmer, stirring occasionally until the pasta is tender (10-15 minutes). Season to taste. Serve Pasta and Bean Soup on its own or with crusty bread.
Serves 6
Per Serve
Energy 1334 kJ (321 Cal)
Protein 13g (16%)
Carbohydrates 60g (80%)
Sugars 7g
Fat 1g (4%)
Fibre 8g
Sodium 635mg
Calcium 70mg
See also Brown Lentil and Tomato Soup
TIP – use dry beans and cook them yourself. This is much cheaper than the canned beans.
