Bean and vegetable soup

Boost your immune system and ward off infection

This recipe results in a large batch of soup, perfect for stocking your fridge or freezer with leftover portions

Ingredients (serves 6-8)

Preparation and cooking 
time: 60 minutes

  • 1 tbsp olive oil
  • 1 medium red onion, 
  • 3 celery stalks, sliced
  • 3 medium carrots, diced
  • 3 medium potatoes, skin on, diced
  • 2 tbsp chopped fresh thyme, rosemary or oregano (2 tsp dried)
  • 2 long red chilies, finely chopped
  • 4 garlic cloves, minced
  • 2 x 400g cans chopped tomatoes
  • 1 tbsp tomato paste
  • 2 litres good quality 
vegetable stock
  • 400g can kidney beans, drained (1½ cup home cooked)
  • 400g can chickpeas, drained (½ cup home cooked)
  • Bunch of English spinach, stalks removed, washed, roughly sliced
  • Salt and pepper to taste

Heat olive oil in a large pot over medium heat. Add onion, celery and carrot and cook until onion is translucent. Add potatoes, herbs, chilli and garlic and cook stirring for two-three minutes. Add tomatoes, tomato paste and stock, increase the heat and bring to a boil. Reduce heat, cover and simmer for 20-30 minutes. Stir in beans and cook for a further 10 minutes. Add spinach, season to taste with salt and pepper, and remove from heat.

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Words: Ruth Friedlander, Photo credit: Jessica Symonds

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