Speedy Italian Bread Soup

Sarah Read

A lovely thick luxury tomato soup which can be knocked up in around 20 minutes, with hidden blended beans to make it much more filling.

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Cook Time 20

Total Time 20

Course Lunch

Servings

Portions of fruit and veg 3.5

Calories 493 kcal

Equipment

Blender (hand or full)

Ingredients

6 tbsp rapeseed oil (or oil from the sundried tomatoes jar)
6 clove garlic (crushed/finely chopped)
6 tbsp fresh basil (use dried if you don't have fresh (1 tbsp))
3 cans chopped tomatoes
3 cans cannellini beans
6 slices wholemeal bread
6 tbsp sundried tomatoes (chopped)
3 tsp paprika

Instructions

Heat the oil in a saucepan.
Add the garlic and basil stalks and cook for 30 seconds or so.
Add the tomatoes, beans, sundried tomatoes and basil leaves and season with pepper.
Bring to the boil and add the bread chunks and paprika. Cook for 10 mins.
Blend in a blender. Add extra water if it is too thick.

Notes

Prep Tips:

You can swap the sundried tomatoes for sundried tomato pesto, and use dried basil if you need this to be a super quick no prep meal.

If you prefer some texture to your soup, you can remove some of the mix before blending and add it on like a topper. Or only quickly blend so it's not as smooth.

Health Tips:

This may seem like a lot of oil, but in the absence of other fat sources this meal needs some to achieve balance. As a seed oil, the fats in rapeseed oil are mostly healthy fats, including a good dose of Omega 3 fats and a well balanced amount of Omega 6. It also contains antioxidant vitamin E, vitamin K and some plant sterols. Fats in this format are essential to your health.

Eco Tips:

Use some of the oil from the sundried tomatoes so that isn't wasted and save the rest in the fridge for some tasty dressing oil (it tastes like sundried tomatoes so is great on a salad or pasta!

NUTRITION: Amount and (% RDA)

Calories: 493kcal (25%)Carbohydrates: 71g (24%)Protein: 21g (42%)Fat: 18g (28%)Saturated Fat: 2g (13%)Trans Fat: 0gSodium: 1109mg (48%)Potassium: 758mg (22%)Fiber: 17g (71%)Sugar: 10g (11%)Vitamin A: 561IU (11%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 4mg (20%)Vitamin B5: 1mg (10%)Vitamin B6: 1mg (50%)Vitamin C: 31mg (38%)Vitamin E: 5mg (33%)Vitamin K: 34µg (32%)Calcium: 298mg (30%)Copper: 1mg (50%)Folate: 55µg (14%)Iron: 10mg (56%)Manganese: 1mg (50%)Magnesium: 57mg (14%)Phosphorus: 127mg (13%)Selenium: 11µg (16%)Zinc: 1mg (7%)

Keyword soup

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