Categories: Recipes

Hearty Winter Soup

Beans are an excellent addition to soup. They provide a protein source, improve heart health and are dense in nutrients. This soup is perfect as a starter or as a hearty, warming lunch.

  • 3 tbsp olive oil
  • 1 red onion (finely sliced)
  • 1 garlic clove (crushed)
  • 1 fennel bulb (finely chopped)
  • 2 sticks celery (finely chopped)
  • 1 courgette (finely sliced)
  • 2 carrots (finely diced)
  • 2 oz quinoa
  • 400 g tinned tomatoes
  • 28 fl oz water
  • 1 chicken stock cube
  • 1/4 tsp chilli flakes
  • 400 g mixed beans
  • large bunch flat leaf parsley (finely chopped)
  • 1 lemon (juiced)
  • salt and pepper
  • grated parmesan (optional)
  1. Heat the olive oil in a large pan.

  2. Fry the onion until it starts to soften.

  3. Add the onion followed by the other chopped vegetables and fry for a further 5 minutes.

  4. Add the quinoa and the tinned tomatoes, water and stock cube.

  5. Add the chilli flakes and stir well.

  6. Simmer for 15 minutes with the lid on.

  7. Add the beans and simmer for a further 10 minutes.

  8. Add the parsley and lemon juice. Season with salt and pepper.

  9. Serve.