Mixed bean chili soup
This heart-warming soup is perfect for a chilly evening. It's packed full of vegetables and mixed legumes, making it an excellent source of fibre. Enjoy it with some crusty French bread to mop up the delicious liquid.
2 tablespoons canola oil
1 onion, chopped
2 garlic cloves, crushed
1 red pepper, deseeded and chopped
1 green pepper, deseeded and chopped
3⁄4 cup sliced button mushrooms
1⁄2 teaspoon chili powder, or to taste
1 teaspoon ground cumin
540 ml can mixed beans, drained and rinsed
1⁄2 a 796 ml can chopped tomatoes
2 1⁄2 cups tomato juice
1 1⁄4 cups diluted salt-reduced or homemade vegetable stock
2 tablespoons chopped cilantro
1⁄3 cup light sour cream
4 sprigs of cilantro
1.Heat the oil in a large pot. Add the onion, garlic and red and green peppers and fry them gently, stirring constantly, for 2–3 minutes until softened. Add the mushrooms, chili powder and ground cumin and cook gently, stirring, for about 30 seconds.
2.Tip the mixed beans and tomatoes with their juice into the pot. Add the tomato juice, stock and chopped cilantro. Stir well, bring to a boil, then reduce the heat. Partially cover the pot with a lid and simmer gently for 20 minutes until all the vegetables are tender.
3.Ladle the soup into bowls and garnish each portion with a dollop of sour cream and a coriander sprig.
Cook’s tips• Rinse canned beans thoroughly in a sieve under cold running water to remove as much salt as possible.• Add chili powder according to taste - it is very fiery so you only need a little. • If you are freezing the soup, add the coriander sprig and sour cream just before serving - they do not freeze well.
Serves 4
Preparation time 20 minutes
Cooking time 25 minutes
Each serving
10 g protein • 15 g fat of which 4 g saturates • 24.5 g carbohydrate• 9.5 g fibre • 293 Calories
