Spiced bean and spinach soup

Name: Spiced bean and spinach soup
Cuisine: Moroccan, African
Ingredients: 1 tbsp olive oil; 1 medium onion, peeled and finely chopped; 1 large garlic clove, peeled and crushed; 1 tsp ground cumin; 1 tbsp harissa paste; 1x400g can chopped tomatoes; 1x400g can cannellini beans, drained and rinsed; 1 vegetable stock cube; 200g frozen spinach

6 steps

200 calories

Updated at: Thu, 17 Aug 2023 13:35:11 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories203.6 kcal (10%)

Total Fat6.9 g (10%)

Carbs25.3 g (10%)

Sugars6.8 g (8%)

Protein10 g (20%)

Sodium605.9 mg (30%)

Fiber10.3 g (37%)

% Daily Values based on a 2,000 calorie diet

Ingredients

3 servings

1 Tbspolive oil

1onion

medium, peeled and finely chopped

1garlic clove

large, peeled and crushed

1 tspground cumin

1 Tbspharissa paste

1 x 400gcan chopped tomatoes

1 x 400gcannellini beans

can, drained and rinsed

1vegetable stock cube

200gfrozen spinach

Instructions

Step 1

Heat the oil in a large non-stick saucepan, add the onion and gently fry for 5 minutes, or until softened, stirring regularly.

Step 2

Add the garlic, cumin and harissa paste and cook for a few seconds more, stirring.

Step 3

Tip the tomatoes and cannellini beans into the pan and crumble over the stock cube.

Step 4

Add 500ml water and stir in the frozen spinach.

Step 5

Bring the liquid to a simmer (this may take a while as the spinach will need to thaw), then leave to cook for 10 minutes, stirring regularly, adding a little extra water if needed.

Step 6

Season with sea salt and ground black pepper to serve.