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    Cannellini Bean and Cavolo Nero Soup

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    *mandatory

    Cannellini Bean and Cavolo Nero Soup

    Very low in fat and high in soluble fibre. Lycopene in tomatoes and carrots can help prevent cancer.

    • Vegetarian
    • Preparation time: 20 minutes
    • Cooking time: 45 minutes
    • Total time: 1 hour 5 minutes 60 minutes 5 minutes

    Serves: 4

    Ingredients

    • 1½ tbsp olive oil
    • 1 large onion, chopped
    • 1 large stick celery, chopped
    • 2 medium carrots, chopped
    • 4 medium tomatoes
    • 150ml dry white wine
    • 800ml vegetable stock
    • 1 bouquet garni
    • 410g can cannellini beans, drained and rinsed
    • 200g cavolo nero, thinly sliced
    • Salt and freshly ground pepper
    • 1 large clove garlic, crushed
    • Topping (optional)
    • ½ tbsp olive oil
    • Finely grated zest of 1 lemon
    • 1 clove garlic, finely chopped
    • 1 tbsp chopped flatleaf parsley

    Method

    1. Heat the olive oil in a large pan over a medium heat, add the onion, celery, carrots and garlic and sauté for 10 minutes or till soft and just coloured. Meanwhile, make a cross on the base of each tomato, drop into a bowl of just-boiled water for 1 minute, drain, peel, deseed and chop.
    2. Add the wine to the vegetables and bring to the boil, then add the tomatoes, stock, bouquet garni and beans and return to a simmer. Cover the pan and cook for 20 minutes, then add the cavolo nero, season and simmer for a further 15 minutes.
    3. While the soup cooks, make the topping (if using). Combine the lemon zest, garlic and parsley then add just enough oil to make a paste. Remove the bouquet garni and serve the soup, with or without the topping.

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    Serving tips

    Breakfast - A bowl of high-fibre cereal with skimmed milk, chopped apple and banana.
    Lunch - Sushi.

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