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Mexican bean and tomato soup recipe

Raid the store cupboard to make this speedy soup, which is fired up with the flavour of chilli flakes.

Prep: 10 mins
Cook: 25 mins
Serves 4

Nutritional information

Per serving:

  • 651 kJ / 155kcals
  • 7.5g protein
  • 3g fat, of which 0.3g saturates
  • 20.8g carbohydrate, of which 9.5g sugars
  • 7.7g fibre
  • 0.7g salt
Spicy tomato soup made with tomato, beans and sweetcorn

Ingredients

  • 2 teaspoons vegetable oil
  • 1 garlic clove, peeled and crushed
  • 1 small onion, chopped
  • half a teaspoon chilli powder or chilli flakes (optional)
  • 1 tin chopped tomatoes
  • 850ml reduced-salt vegetable stock
  • 1 tablespoon tomato purée
  • 1 tin mixed beans
  • 1 tin or 1 medium-sized cob of sweetcorn
  • 1 tablespoon parsley or fresh coriander, chopped (optional)
  • pinch of ground black pepper

Method

  1. Heat the oil in a large saucepan and gently cook the garlic and onion for about 3 minutes, until softened.

  2. Add the chilli flakes or powder and the tomatoes, and cook for a couple of minutes.

    Information:

    If you're not too keen on chilli, swap out the spice for 1 teaspoon of mixed dried herbs instead.

  3. Pour in the stock and add the tomato purée, mixed beans and sweetcorn (drained if tinned, or sliced off the cob if fresh). Stir everything to mix well.

  4. Bring to the boil then turn the heat down and simmer, uncovered, for 15 to 20 minutes, stirring occasionally.

  5. Add the coriander or parsley (if using) and season with some pepper. Ladle into warm bowls and serve at once with a wholemeal roll or slice of bread.

    Information:

    When the weather's a bit cooler, this soup makes a perfect warming lunch. Pour into a wide-necked flask to take to school or work!

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