This Red Pepper & Cannellini Bean Soup is my go-to soup all the year around. A version of this recipe was given to me fifteen or so years ago by my dietitian at the time, Ian Marber (aka The Food Doctor). I often make a batch or two on a Sunday and freeze it in portions for the week ahead. It has been a great comfort for me along my own anti-diet, disordered eating recovery and balancing my blood sugars journey. It is plant-based and perfectly balanced with healthy fats, carbohydrates, protein and veggies. Nutrient dense – it is packed with vitamins and minerals.
Red peppers (capsicums), are a wonderful source of Vitamin A, Vitamin B1, Vitamin B2 (riboflavin) Vitamin B3 (niacin) Vitamin B6, Vitamin B9 (folate/folic acid) Vitamin C, Vitamin E, Vitamin K, Manganese and potassium. As part of a wholefood and balanced diet, they are reported to contribute to being a powerful antioxidant, help with mood stabilisation, lower blood sugar, improve cardiovascular health and reduce menopausal symptoms.
Cannellini beans are a powerful macronutrient due to their high fibre and plant-based protein content. They are known to fight cell damage and reduce inflammation.
This soup is light in summer and warming in winter – I usually add whatever vegetables are in season.
Red Pepper & Cannellini Bean Soup
A slosh of good quality olive oil
1 red onion, finely chopped
2 garlic cloves, finely chopped
1 large organic red pepper/capsicum deseeded and chopped into bite sized chunks
1 x 400g tin of organic cherry or chopped tomatoes
2 TBSP of tomato paste
1 tsp of paprika, sweet or smoked
A few sprigs of fresh thyme or 1 tsp of dried thyme
1 tin of organic cannellini beans
500 mls of Marigold veggie stock
Fresh basil to serve
Crusty seeded sourdough to serve
Vegan parmesan or nutritional yeast to serve
A handful of any other chopped veggies you would like to add – I use kale, courgette (zucchini), green beans, carrots.
- Sautee the onion and garlic in the olive oil, then add the red pepper for a few minutes
- Add all remaining ingredients, bring to the boil, reduce heat and simmer for 15 or so minutes
- Scatter with fresh basil, parmesan and serve with crusty seeded sourdough
NB: To make this a Minestrone – add some small whole-wheat pasta or other preferred grain at step 2.
Looking for more balanced plant-based recipes and ideas? Follow my Nourish boards on Pinterest.