Basic tomato and bean soup

This soup is very easy to make as it has only few ingredients. And it doesn't lack in nutrients or taste. This soup contains protein, carbohydrate and fibre packaged in a nice warm meal. It takes no longer than 30 minutes to make and satisfies vegan, gluten free and diabetes friendly categories. And if you add some olive oil, you can name it your Mediterranean fast food.


2 medium brown onions, chopped

2 cloves minced garlic

2Tb olive oil or oil spray

2x 400g can Roma tomatoes, chopped

2 cups water

2 vegetable stock cubes (reduced salt)

1 tbs Worcestershire sauce (optional)

2 tbs fresh parsley, chopped

2 x 400g can of beans (any preferred variety), rinsed, drained


Coat a large pan with cooking spray, or add 2Tb of oil, heat and cook the onion and garlic, stirring, until onion is soft.

Stir in tomatoes, keep stirring and cook until tomato softens. Stir in the combined water, stock and sauce. Bring to boil, lower heat and simmer for about 10 minutes. Blend the tomato mixture until almost smooth. Return to the pan and stir in parsley and beans. Simmer uncovered until hot. Serve and enjoy.

To suit individual taste you can add a blend of different spices and herbs like chili, basil, oregano, smokey paprika, Moroccan spice or whatever you fancy.

#foods #Mediterranean #Glutenfree #vegan #diabetesfriendly

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