Leek and bean soup with cheesy bread

This tasty meal (Leek and bean soup) is another popular vegetarian recipe from the Healthy Food Guide.

At Valued Health Osteopathy we love eating delicious food, but most importantly, we love eating healthy meals. Who says food can’t be easy, tasty and delicious. This recipe out of the Healthy Food Guide (Leek and bean soup with cheesy bread) is hot, hearty and full of protein – what can be better on a cold winter’s night? This dish is high in calcium, fibre and iron so is great for a quick midweek meal. It serves 4 and only take 25 minutes to make. Have a look at the recipe below!

Serves: 4
Time to make: 25 mins

Ingredients

1 leek, white part finely chopped

2 cloves garlic, crushed

2 x 400g tins chopped tomatoes with roasted capsicum

2 x 400g tins cannellini beans, rinsed

2 cups shredded silverbeet

wholegrain baguette, quartered, then halved

1/2 cup grated 50% reduced-fat tasty cheese

4 tablespoons light sour cream

Instructions

Step 1.  Spray a large saucepan with oil and cook leek over medium heat for 4 minutes, until softened. Spray pan with a little more oil, add garlic and cook for 1 minute. Add tomatoes and 4 cups water. Bring to the boil, reduce heat and simmer, uncovered, for 10 minutes.

Step 2.  Meanwhile, preheat grill. Toast bread, sprinkle with cheese and grill again until cheese melts.

Step 3.  Add beans and silverbeet to pan and cook for 5 minutes, or until silverbeet wilts. Top soup with sour cream and serve with cheesy bread.

Variations

• Make it gluten free: Use gluten-free bread instead of a wholegrain baguette.
• Top soup with fresh basil before serving.

HFG tip

This Leek and bean soup is not suitable for those following a no-added-salt diet.

Nutritional Information (per serve)

• Kilojoules 1,627kJ
• Calories 389cal
• Protein 22.4g
• Total fat 11.7g
• Saturated fat 5.1g
• Carbohydrates 40.1g
• Sugars 10.3g
• Dietary fibre 21.6g
• Sodium 1,165mg
• Calcium 295mg
• Iron 4.5mg

Our ethos at Valued Health Osteopathy in Bentleigh East is to make sure we all Move, Grow and Thrive. We are all for eating healthy yet delicious meals and immersing everyone in good health.  Who says food can’t be easy, tasty and delicious! Have a read of our VISION and MISSION statements to see what we are all about.

To make an appointment with one of our Osteopaths or Massage therapists call us on (03) 9570 9061 or book online HERE.

Valued Health Osteopathy is conveniently located on Centre Road, Bentleigh East. We treat many patients from Bentleigh East, Bentleigh and surrounding suburbs including Carnegie, Caulfield, Oakleigh South, Oakleigh, Moorabbin, Brighton East, Brighton, Ormond, McKinnon, Cheltenham, Dingley Village, Beaumaris, Clarinda and Clayton.

References:

• http://www.healthyfoodguide.com.au/recipes/2011/august/leek-and-bean-soup-cheesy-bread