Tomato, White Bean & Cauliflower Soup with Spaghettini
Courtesy of Fina Scroppo, author of "The Healthy Italian"
- 1½ tbsp extra-virgin olive oil
- 4 cloves garlic, sliced
- ½ cup chopped celery
- 2 cups chopped cauliflower florets
- 1 can (28 oz/796 mL) GiGi peeled plum tomatoes with purée or juice
- 3 cups reduced-sodium vegetable stock
- ½ cup red wine
- 1 tbsp no-salt-added tomato paste
- 1 can (19 oz/540 mL) no-salt-added cannellini beans (or white kidney or navy beans), rinsed and drained, divided
- 2 tbsp minced fresh sage leaves
- 3 tbsp chopped fresh basil
- 1 bay leaf
- ½ tsp sea salt
- Freshly ground black pepper to taste
- 6 oz (175 g) Pantanella spelt spaghetti
- Freshly grated Pecorino Romano cheese for serving (optional)
In a large pot, heat olive oil over medium heat. Add garlic and cook until lightly browned about 2 minutes. Add celery and cauliflower and stir continuously until they start to soften about 3 to 4 minutes.
In the meantime, pulse the canned tomatoes, along with puree, in the bowl of a food processor or blender until smooth and add to the pot. Stir in broth, wine, tomato paste, half the beans, sage, basil, bay leaf, salt, and pepper. Mash by hand the remaining beans and add them to the pot. This will add creaminess to the broth. Bring to a boil.
Reduce heat to medium-low, cover, and simmer for 20 minutes, stirring occasionally.
Over a small bowl, use your hands to break the spaghetti into 1-inch pieces. Add to pot and cook for another 8 minutes, or until pasta is al dente, stirring occasionally. Remove and discard bay leaf. Ladle soup into bowls and serve hot with freshly grated cheese, if using.
High in Fibre
There is a trio of fibre-rich foods packed into this soup- cannellini beans, cauliflower and spelt pasta. They alone provide 30 percent of daily recommended intake of fibre. This soup is also low in fat and delivers a hefty amount of vitamin B1, vitamin C and protein.