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Tomato, Spinach, and Bean Soup

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This speedy, budget soup is chunky and nutritious. It serves 8 and is ready in under 15 minutes.

Ingredients

1 onion, medium dice
5 cloves garlic, minced
3 cups vegetable stock
3 cans chopped tomatoes
3 tbsp tomato purée
1 tsp suitable-for-vegans sugar or maple syrup
1 tbsp vinegar of choice (balsamic is preferable, but apple cider, white wine, red wine, etc. will also work)
2 large handfuls spinach, chopped
1 x 400g can beans of choice
1/2 tsp black pepper
1 generous bunch basil
More freshly ground black pepper, to serve

Method

1. Sauté the onion over a medium low heat in a large soup pot until lightly coloured (2-3 minutes). Add the garlic and stir for 30 seconds. Add 1/4 cup of the stock and stir to deglaze the pot.
2. Add the rest of the stock, tomatoes, purée, sweetener, vinegar (if using), spinach, beans, and the 1/2 tsp black pepper.
3. Bring to the boil. Reduce the heat, cover, and simmer for 5 minutes.
4. Add the chopped basil and season with black pepper to taste.

Romano bean and kale soup

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A simple and nourishing soup that relies on the texture and flavour contrasts of romano beans with kale. Served here with freshly baked bread.

Ingredients

1/4t coarse sea salt
1 small scallion, minced
1/2T fresh garlic, minced
1t herbes de Provence (or similar)
1/4t black pepper
A pinch dried chilis
1/2T balsamic vinegar
1/2T tamari
1 cup cooked romano beans
2 cups vegetable stock
2T tomato passata (or puree)
1 cup curly green kale, coarsely chopped
2T nutritional yeast
Sea salt and black pepper to taste

Optional: Add some small pasta if you like. Increase the tomato passata for more tomato flavour. Use white beans if you prefer, but the texture and flavour won’t be quite the same. If you use canned beans, drain and rinse them thoroughly. I make mine from dried with a little kombu.

Method

In a medium pan with a lid, on medium high heat, stir fry everything from the scallions, up to and including the chilis for 2 minutes with a little water or avocado oil if you prefer. Add the vinegar and tamari. Deglaze the pan if necessary. Add the beans, stock, and passata.

Bring the pan to a light simmer. Cover, reduce heat to low and simmer 5-7 minutes. Add the kale. Simmer another 2 – 3 minutes to wilt. Ladle out, garnish with nutritional yeast and serve.