Italian Vegetable and White Bean Soup

Italian Vegetable and White Bean Soup

Winter is the season for soups – though we must take care to avoid those full of cream, salt and artificial flavours and colours. For that reason it’s a great idea to make your own soups, using only natural, fresh ingredients. Freeze any leftovers into portions and you’ll have instant lunches to take to work or a quick dinner to reheat when you get home late. This soup is low GI and full of vegetables, as well as fibre-rich cannellini beans which aid digestion and keep the belly flat.

Ingredients (serves 6)
2 tablespoons olive oil
1 brown onion, roughly chopped
2 garlic cloves, crushed
2 celery sticks, trimmed, diced
2 carrots, peeled, diced
1 Sebago potato, peeled, diced
2 zucchini, diced
2 x 400g cans diced tomatoes
6 cups reduced-salt beef stock
160g Savoy cabbage, finely shredded
1/2 cup frozen peas
400g can cannellini beans, drained, rinsed
1/4 cup flat-leaf parsley, roughly chopped
crusty bread, to serve

1.Heat oil in a large saucepan over medium-high heat. Add onion and garlic. Cook, stirring, for 3 minutes. Add celery, carrot, potato and zucchini. Cook, stirring, for 5 minutes. Add tomatoes with juice and stock. Cover. Bring to the boil. Reduce heat to low. Cover. Simmer for 1 hour, skimming surface occasionally to remove scum.
2.Add cabbage. Partially cover. Simmer for 5 minutes. Stir in peas, beans and parsley. Simmer for 5 minutes or until peas are cooked. Season with salt and pepper.
3.Ladle soup into bowls. Serve with bread if desired.

Recipe courtesy of

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