Tomato, Bean & Pasta Soup

This soup is a meal on it's own - very filling and nourishing.

Preparation: 10 minutes

Cooking: about 30 minutes

Serves: 4


Ingredients:


  • 1 cup wholemeal pasta spirals

  • 1 onion, chopped

  • 4 cups organic vegetable stock (can also be beef or chicken stock)

  • 500 ml jar tomato sauce (check for the sugar content!)

  • 1 tsp oregano, chopped

  • 440 g can beans (kidney or cannellini)

  • 2 cups of spinach

  • 2 squash (zucchini), chopped

  • 2 tblsp parsley, chopped

  • 2 tblsp freshly grated parmesan, for serving


Method:


  • Cook pasta according to packet instructions. 

  • In the meantime combine 2 tablespoons of the stock with the onion and cook until onion is soft. 

  • Add the remaining stock, tomato sauce and oregano and boil uncovered for about 15 minutes. 

  • Add the beans, spinach and the squash and cook uncovered for another 5-10 minutes. 

  • Add the cooked pasta and parsley. Serve with freshly grated parmesan.


Nutrition (per serve):


Calories 289; Fat 1g; Sat. Fat 0.4 g; Carbs 55.4 g; Sugar 10.4 g; Fiber 13.8 g; Protein 14.8 g