Tuscan Mixed Bean Soup

Tuscan cuisine focuses on fresh, healthy ingredients and uncomplicated cooking techniques to make traditionally delicious fare. These are dishes—like this colourful mixed bean soup—that you can easily duplicate in your own kitchen.

Ingredients 1 tablespoon olive oil
2 onions, coarsely chopped
2 carrots, coarsely chopped
2 celery stalks, chopped
1 3⁄4 cups reduced-salt chicken stock
1 large can (796 ml) no-salt-added crushed tomatoes
1⁄2 cup chopped fresh basil
2 tablespoons chopped fresh oregano or 1 teaspoon dried oregano
1 can (540 ml) red kidney beans
1 can (540 ml) pinto beans
1 can (540 ml) chickpeas
1⁄2 cup freshly grated Parmesan cheese
Directions
  1. Heat the oil in a large nonstick saucepan over medium-high heat. Sauté the onions, carrots and celery until soft, about 5 minutes. Add the chicken stock, tomatoes in purée, basil and oregano. Bring to a boil. Reduce the heat to medium-low, partially cover, and cook for 10 minutes.
  2. Place the kidney and pinto beans and the chickpeas in a colander; rinse and drain. Stir them into the soup. Cook until the flavours develop, about 10 minutes. Remove from the heat.
  3. Very coarsely purée about a quarter of the soup using a hand-held blender. Or transfer about 2 cups soup to a blender or food processor, very coarsely purée, and return to the pan. Serve 2 cups Tuscan mixed bean soup per person topped with 1 tablespoon of the freshly grated Parmesan cheese.
preparation time 25 mins
cooking time 30 mins
serves 6
Nutritional information

PER SERVING

250 calories
16 g protein
7 g total fat
2 g saturated fat
7 mg cholesterol
30 g total carbohydrate
10 g sugars
12 g fibre
848 mg sodium

Chunks of vegetables and plenty of beans make this soup rich in fibre. Beans are high in soluble fibre—the type that seems to control blood cholesterol in certain people by lowering LDL (the “bad” cholesterol). Carrots, celery and other vegetables contribute mostly insoluble fibre, which helps the intestines maintain regularity. Remember, canned beans have salt added, so be sure to rinse them several times before adding them to the saucepan.

 
Other recipes you might like
Beef in Red Wine and Brandy Beef in Red Wine and Brandy

Long, slow cooking gives this traditional beef casserole its inimitable flavour. »

Fudgy Chocolate Brownies Fudgy Chocolate Brownies

Most people’s ideal brownie is one that is moist in the centre, with a deep chocolate flavour. »

Seafood Paella Seafood Paella

No trip to Spain would be complete without sampling its famous rice dish, paella. »

Sushi Roll Rice Salad Sushi Roll Rice Salad

This is a great pre-workout meal that is easy to prepare. »

Caprese Salad Baguettes Caprese Salad Baguettes

I love mozzarella cheese with this sandwich, but other cheeses also work well. »

 
Browse all recipes
 

Sympatico Omniture Tag

Ad Tag bigbox

Contests

Shop Best Health

Contests

View all »
Shop Best Health
Sign-up and you could WIN!

Sign-up and you could WIN!

Enter to win one of three (3) Weetabix® Prize Packs

Share your Tips and you could WIN!

Share your Tips and you could WIN!

Enter to win one of three (3) Joy of the Mountains™ Prize Packs

WIN THE BEST!

WIN THE BEST!

Enter for your chance to be 1 of 4 lucky readers to WIN over $250 in amazing prizes

Recipe Search 2

Healthy recipe search

nbsp;


  • readersdigest
  • selection
  • besthealthmag
  • plaisirssante
  • ourcanada
  • moreourcanada
  • tasteofhome