Tuscany Bean Soup

Smooth, creamy white beans make this a flavoursome yet hearty soup. Use good quality tinned white beans and serve with a salad and Italian bread.

Preparation facts

Servings: 6

Yield: 12 cups (3L)

Ingredients

2 Tbs (30mL) olive oil

1 medium onion, chopped

2 stalks celery, chopped

4 cloves garlic, chopped

3 cups (680g) tinned tomatoes (1 28-ounce can)

6 cups (900g) tinned white beans (3 15-ounce cans), undrained

5 cups (1.25L) water

1/2 tsp (3g) salt (sea salt if on a corn-free diet*)

Freshly ground pepper, to taste

1 cup (75g) pasta shells, or other small pasta shape

1/4 cup (9g) fresh basil leaves, coarsely chopped

Directions

Heat olive oil in a large soup pot and sauté onions, celery, and garlic until tender.

Add the tinned tomatoes and cook over medium heat, breaking up the tomatoes with a spoon, so they are in small pieces.

Cover and cook for about 20 minutes, covered, stirring occasionally.

Add the tinned beans with their liquid, the water, salt, and pepper, and cook over medium heat for another 20 minutes, until the beans are soft and begin to break apart.

Add the pasta to the soup, and cook for another 5–10 minutes until the pasta is cooked through.

Ladle into bowls and top with the basil leaves as a flavoursome garnish.

* Allergy notes: People following a corn-free diet should avoid iodized salt since it contains dextrose, which should be avoided by those allergic to corn.

Nutrition facts

Serving Size 1 serving

Calories 383

Calories from Fat 49 (13%)

% Daily Value*

9%Total Fat 6g

4%Saturated Fat 0.9g

Polyunsaturated Fat 0.9g

Monounsaturated Fat 3.4g

0%Cholesterol 0mg

27%Sodium 649mg

37%Potassium 1301mg

22%Total Carbohydrate 65g

53%Dietary Fiber 13.3g

Sugars 3g

Sugar Alcohols 0g

42%Protein 21g

* Percent Daily Values are based on a 2,000 calorie diet.

Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires August 2007.