Tuscan soup with a twist

Posted by Shaleen Meelu on Friday, 17 August 2012 in Recipes

Tuscan Soup with a twist

My mother prepared a tasty, nourishing soup to use up extra celery, carrots and spinach. I always think it is worth recording such recipes as they are quick and easy to prepare and prevent food waste. I've called it a Tuscan soup with a twist as she included borlotti beans, barley and quinoa.

Ingredients

  • 3 carrots
  • bunch of celery
  • 1 tin of chopped tomatoes (or chopped fresh tomatoes)
  • 1 cup of barley grains
  • 1/2 cup of Quinoa grains
  • 2 cups of chopped frozen spinach (fresh spinach can also be used)
  • 1 tin borlotti beans - drained/rinsed
  • 2 vegetable stock cubes
Method
  1. Chop carrots and celery into small soup sized pieces
  2. Add chopped vegetables, barley, quinoa, spinach to a pressure cooker and cover with water. If you don't have a pressure cooker you will need to use a large pan and add more water so vegetables and grains can cook well in fluid.
  3. Break stock cubes into the mix and cook for 10 minutes if using a pressure cooker or until the vegetables/grains are cooked if using a pan (10 minutes to boil and 20 minutes to simmer)
 
A bowl of this soup is likely to be around 200 kcals and will contain about 6 - 7 g of protein. We haven't included in oil in this dish so it's pretty much fat free. Although you may want to saute chopped onions and there's no harm in using vegetable or olive for both flavour and good fats. 
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Hi, my name is Shaleen Meelu and I am the founder of Healthy Futures. I’m also a registered nutritionist and I have helped over 3,000 people embark upon healthy living programmes.

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