Chunky Tomato & Bean Soup
Makes 4 small serves
2 teaspoons olive oil
1 brown onion, finely diced
2 cloves garlic, crushed
400g diced canned tomatoes
1 cup salt reduced vegetable stock
2 cans Mexican Beans (or four bean mix)
1 brown onion, finely diced
2 cloves garlic, crushed
400g diced canned tomatoes
1 cup salt reduced vegetable stock
2 cans Mexican Beans (or four bean mix)
Heat oil in a frying pan. Add onions and garlic and sauté until onion softens. Add tomatoes, stock and beans and bring to the boil. Reduce heat and simmer for five minutes. Note that this soup can be simmered for an extra 10 minutes to evaporate some of the liquid and make a tomato and bean ‘stew’.
Nutrition information (per serve): kilojoules 770, calories 184, protein 9.5g, fat 3.5g, saturated fat 0.5g, carbohydrate 22g, fibre 10.5g.
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