Herby white bean soup

This flavourful winter warmer is filled with fantastic fibre!

Serves: 4

Time to make: 30 mins

Ingredients

2 teaspoons reduced-fat spread
¼ teaspoon nutmeg powder
4 cloves garlic, peeled and squashed
2 cups reduced-fat milk (or plant-based milk alternative)
400g can no-added-salt chickpeagarbanzoXsgarbanzosX
2x 400g cans borlotti or cannellini beans (or 1 of each), rinsed and drained
2 sprigs thyme, leaves only
1 sprig rosemary
1 cup green beans, cut into 3cm pieces
2 tablespoons finely grated parmesan
1 cup baby spinach leaves
cracked black pepper
1 tablespoon chopped fresh parsley, to garnish
4 slices wholegrain toast, to serve

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Instructions

Stay Awake

1 In a large soup pot, melt spread over medium heat. Add nutmeg and garlic and cook, stirring, for 3 minutes until fragrant. Add milk, chickpeas and liquid, beans and herbs and cook, stirring, until mixture start to bubble. Reduce the heat to low and add the green beans. Simmer, stirring occasionally, for 15 minutes.

2 Using the flat side of a wooden spoon, squash some of the beans and stir until soup reaches desired creaminess. Add 1 tablespoon of the parmesan and stir to combine. Add spinach and stir until wilted (about 1 minute).

3 To serve, ladle soup among four serving bowls and sprinkle over remaining parmesan and black pepper to taste.

HFG tip

Beans and pulses are healthy, filling and economical. Keep a few cans in your pantry and you’ll always be ready to make great winter warmers in a flash.

Nutrition Info (per serve)

Calories 332cal

Kilojoules 1386kJ

Protein 20.2g

Total fat 7.8g

–Saturated fat 2.9g

Carbohydrates 35.8g

–Sugars 8.2g

Dietary fibre 13.9g

Sodium 694mg

Calcium 307mg

Iron 4.1mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.