[custom_frame_right] bean and vegetable soup[/custom_frame_right] Beans, beans, beans. From sugar beans to butter beans, kidney beans and all the beany goodness in between, there’s no getting away from the fact that beans are nutritious, delicious and versatile. They are chock-full of soluble fibre, magnesium and potassium – all excellent ingredients for lowering blood pressure and improving overall heart health.


  • 2 tablespoons extra-virgin olive oil
  • 2 medium carrots, finely diced
  • 2 sticks of celery, finely chopped
  • 1 medium onion, finely diced small
  • 3 cloves garlic cloves, crushed
  • 1 teaspoon dried thyme
  • Coarse salt and freshly ground black pepper to taste
  • 2 cans cannellini beans (400 grams each), rinsed and drained
  • 800 grams diced tomatoes
  • 4 cups homemade or low-sodium vegetable stock
  • 1/4 cup fresh parsley, chopped
  • Grated Parmesan cheese, for serving


  1. In a large pot, heat the oil over a medium-high heat. Add the chopped carrots, celery and onion and sweat down for about 6 minutes until the onion is translucent.
  2. Add the garlic and thyme and season to taste with salt and pepper. Stir and cook for a further 3 minutes.
  3. Add the beans, tomatoes, stock and parsley and bring to the boil. Reduce the heat and simmer for 25–30 minutes until the vegetables are tender. Taste and adjust seasoning if necessary. Pour the soup into four bowls and serve sprinkled with Parmesan.

Serves 4.

Acknowledgements & Photo credits

Recipe from yummly

  1. Bean soup photo courtesy of a href=”http://www.yummly.com/recipe/Vegetable-Bean-Soup-Martha-Stewart-239356?columns=3&position=14%2F61″ target=”_blank”>yummly