Tuscan Bean Soup

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Preparation info

  • Difficulty

    Easy

  • Serves

    4

Appears in

The Quinoa Cookbook

The Quinoa Cookbook

By Penny Doyle

Published 2013

  • About

Red quinoa adds striking colour and texture to this rich and sustaining rustic soup. Most of the ingredients are everyday standbys, meaning that you can easily make it when a quick lunch is needed, substituting fresh kale for frozen or tinned vegetables if necessary. This soup is lovely served with slices of warm Bacon, Cheese and Onion Bread.

Ingredients

  • 15 ml/1 tbsp vegetable oil
  • 1 medium onion, finely diced
  • 2 cloves garlic, peeled and crushed
  • 75 g/3 oz curly kale, finely sliced
  • 115 g/4 oz/ cup red quinoa, rinsed
  • 250 g/8 oz/ cups canned red kidney beans
  • 400 g/14 oz can chopped tomatoes
  • 1.2 litres/2 pints/5 cups vegetable stock
  • 10 ml/2 tsp mixed dried herbs
  • 30 ml/2 tbsp tomato purée (paste)
  • 30 ml/2 tbsp balsamic vinegar
  • handful of fresh basil leaves, torn
  • salt and ground black pepper
  • crème fraîche and fresh bread, to serve

Method

  1. Heat the oil in a large pan, add the onion, garlic and kale and fry on a medium heat for 4 minutes, until the onion is soft.
  2. Add the red quinoa, kidney beans, chopped tomatoes, stock, dried herbs, tomato purée and balsamic vinegar and bring to the boil.
  3. Reduce the heat and simmer gently for about 15 minutes, until the quinoa is tender to bite.
  4. Remove from the heat and add the basil, reserving a few leaves for garnishing, and season as required.
  5. Divide into four bowls and top each with a spoonful of crème fraîche and a couple of basil leaves. Serve with fresh, warm bread.

Variations

  • Swap fresh kale for the same weight of frozen peas or spinach, if fresh supplies are limited.
  • Add 10 ml/2 tsp harissa paste for a spicy soup.

Nutritional Information: Gluten free with GF stock Energy 257kcal/1084kJ; Protein 11g; Carbohydrate 41g, of which sugars 12g; Fat 7g, of which saturates 1g; Cholesterol 0mg: Calcium 150mg; Fibre 6g; Sodium 583mg.