Mixed bean chili soup
This heart-warming soup is perfect for a chilly evening. It’s packed full of vegetables and mixed legumes, making it an excellent source of fibre. Enjoy it with some crusty French bread to mop up the delicious liquid.
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- 2 tbsp canola oil
- 1 onion chopped
- 2 garlic cloves crushed
- 1 red pepper deseeded and chopped
- 1 green pepper deseeded and chopped
- 3/4 cup button mushrooms sliced
- 1/2 tsp chili powder or to taste
- 1 tsp ground cumin
- 1 540ml can mixed beans drained and rinsed
- 1/2 a 796ml can chopped tomatoes
- 2 1/2 cups tomato juice
- 1 1/4 cups diluted salt-reduced or homemade vegetable stock
- 2 tbsp cilantro chopped
- 1/3 cup light sour cream
- 4 sprigs cilantro
- Heat the oil in a large pot. Add the onion, garlic and red and green peppers and fry them gently, stirring constantly, for 2-3 minutes until softened. Add the mushrooms, chili powder and ground cumin and cook gently, stirring, for about 30 seconds.
- Tip the mixed beans and tomatoes with their juice into the pot. Add the tomato juice, stock and chopped cilantro. Stir well, bring to a boil, then reduce the heat. Partially cover the pot with a lid and simmer gently for 20 minutes until all the vegetables are tender.
- Ladle the soup into bowls and garnish each portion with a dollop of sour cream and a coriander sprig.
Cook's tips: Rinse canned beans thoroughly in a sieve under cold running water to remove as much salt as possible. Add chili powder according to taste - it is very fiery so you only need a little. If you are freezing the soup, add the coriander sprig and sour cream just before serving - they do not freeze well.
Each serving: 10 g protein, 15 g fat of which 4 g saturates, 24.5 g carbohydrate, 9.5 g fibre, 293 Calories