Behold, the power of the pulse. Besides having a low glycemic index (GI), meaning they’re digested slowly, pulses (such as beans, lentils and peas) are a cheap, low-fat source of protein, as well as hunger busting fibre – a combination that is waistline friendly. Jam packed with flavour, this vegetable soup is your ultimate winter warmer (without the bulge).
- 2 tbs extra virgin olive oil
- 2 leeks, finely chopped
- 2 celery stalks, chopped
- 3 carrots, chopped
- 1 sprig rosemary, finely chopped
- 2 garlic cloves, minced
- 3 vine tomatoes, diced (or 400g canned tomatoes, diced).
- ½ teaspoon chili flakes (optional)
- 400g can cannellini beans, drained and rinsed
- 4 cups (1L) salt reduced vegetable stock or bone broth
- 3 large kale leaves, de-veined, thinly sliced
- Balsamic vinegar, for drizzling
- Freshly ground salt and pepper to taste
- Shaved Parmesan to taste
- Heat the olive oil in a large pot over medium heat; add the celery, rosemary, carrot, leek and garlic. Cook gently for 10 minutes, or until soft, stirring regularly. You may need to reduce the heat to avoid burning the garlic.
- Add the tomatoes, chili flakes and cook, stirring often, for a further 10 minutes or until the tomatoes are soft and juicy.
- Stir in the beans and stock, bring to the boil and gently simmer until the carrots are tender (approx. 30 to 35 minutes), stirring occasionally.
- Once the carrots are tender, stir in the kale. Simmer for 2-3 more minutes until the kale is wilted.
- To serve, top with shaved fresh Parmesan, drizzle with balsamic vinegar and season with freshly ground salt and pepper. Enjoy with a crusty wholegrain bread roll.