Soups
5.0
Cannellini Bean, Carrot, Kale and Harissa Soup
You must make this recipe! It’s kinda spicy yet sweet and creamy. It’s hearty and satisfying yet light and full of vegetables. It’s easy enough to make for a weekday lunch yet sophisticated enough to serve at a dinner party. And you can make it completely plant-based by serving with plant-based yoghurt, meaning there is no one you can’t serve this to. Could it be the perfect soup?
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Prep time
10 minutes
Cook time
30 minutes
FREEZER FRIENDLY
Yes
SHELF LIFE
3 days
Helps with
🔥 Anti-Inflammatory
Why is this healthy?
Contains brassicas
Contains sofrito (onion, garlic, tomatoes, leeks etc)
Contains prebiotics
Is a source of vitamin C
Has less than 10g of added sugar
Has more than 10g of fibre
Contains herbs or spices
Is a source of carotenoids
Has more than 25% of Iron RDA
Contains 6+ plant points
Diet
Vegetarian
Contains
Dairy Why is this healthy?
Contains brassicas
Contains sofrito (onion, garlic, tomatoes, leeks etc)
Contains prebiotics
Is a source of vitamin C
Has less than 10g of added sugar
Has more than 10g of fibre
Contains herbs or spices
Is a source of carotenoids
Has more than 25% of Iron RDA
Contains 6+ plant points
NUTRITION PER SERVING (Read more)
274kcal
Calories
10g
Protein
10g
Total Fat
28g
Carbs
12g
Fibre
10g
Sugars
265mg
Calcium
20%
5mg
Iron
25%
64mg
Magnesium
15%
193mg
Phosporus
15%
773mg
Potassium
16%
573mg
Sodium
25%
1mg
Zinc
11%
0mg
Copper
36%
0mg
Vitamin B1
20%
0mg
Vitamin B2
32%
2mg
Vitamin B3
12%
0mg
Vitamin B6
17%
64mcg
Vitamin B9
16%
1372mcg
Vitamin A
152%
0mcg
Vitamin B12
5%
66mg
Vitamin C
73%
0mcg
Vitamin D
0%
2mg
Vitamin E
13%
198mcg
Vitamin K
165%
Calories: 274kcal; Protein: 10g; Total Fat: 10g; Carbs: 28g; Fibre: 12g; Sugars: 10g; Calcium: 265mg (20%); Iron: 5mg (25%); Magnesium: 64mg (15%); Phosporus: 193mg (15%); Potassium: 773mg (16%); Sodium: 573mg (25%); Zinc: 1mg (11%); Copper: 0mg (36%); Vitamin B1: 0mg (20%); Vitamin B2: 0mg (32%); Vitamin B3: 2mg (12%); Vitamin B6: 0mg (17%); Vitamin B9: 64mcg (16%); Vitamin A: 1372mcg (152%); Vitamin B12: 0mcg (5%); Vitamin C: 66mg (73%); Vitamin D: 0mcg (0%); Vitamin E: 2mg (13%); Vitamin K: 198mcg (165%)
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Notes
Alternatives:
cannellini beans - chickpeas, butterbeans, pinto beans
Greek yoghurt - plant-based yoghurt
coriander - parsley, mint
kale - spinach, chard
white wine - extra vegetable stock
Helps with
🔥 Anti-Inflammatory
Why is this healthy?
Contains brassicas
Contains sofrito (onion, garlic, tomatoes, leeks etc)
Contains prebiotics
Is a source of vitamin C
Has less than 10g of added sugar
Has more than 10g of fibre
Contains herbs or spices
Is a source of carotenoids
Has more than 25% of Iron RDA
Contains 6+ plant points
Diet
Vegetarian
Contains
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