Perfect for any day when you know you will need something warming and nutritious to eat at lunchtime. Kids love this too, so it’s a great meal for a packed school lunch in a food flask. Serve with crusty bread to dip in. The butterbeans are a good source of protein, making this more feeling than many shop-bought soups.
Makes 4 bowlfuls
1 tbsp rapeseed oil
1 small red onion, sliced
1 celery stalk, sliced
1 carrot, chopped
1 tsp frozen or fresh chopped garlic
400g fresh tomatoes, chopped (no need to peel) or can of chopped tomatoes
400g can butterbeans, rinsed and drained
sea salt and freshly ground black pepper
1. Heat the oil in a large saucepan. Add the onion, celery, carrot and garlic. Cover and cook for 10 minutes until softened.
2. Add the tomatoes and butterbeans and 200ml of boiling water. Stir well, bring back to the boil and simmer for 10 minutes.
3. Whizz the soup using a blender until smooth. Season with salt and pepper. Freeze portions if you like, or keep in the fridge for 3 days.
Cooking tomatoes aids the release of their protective carotenoids, which help to guard against certain cancers and sun damage.
Packed, by Becky Alexander & Michelle Lake (Dip ION mBANT) is published by Nourish, £12.99. Becky writes the food column for The Herts Advertiser and Michelle runs Mission Nutrition, a nutritional therapy consultancy based in St Albans.