Red onion.Red bean and tomato soup
Jun 29, 2007 13:45:50 GMT -8
Post by glynys on Jun 29, 2007 13:45:50 GMT -8
Onion, Red Bean and Tomato Soup
This recipe has all the reds - onions, beans and tomatoes. This is good comfort food, a main-meal soup with oligosaccharide-rich onions and fibre-rich kidney beans.
To give the soup a creamy texture, puree or mash half the beans. Nice served with a small dollop of reduced-fat creme fraiche or low-fat natural yogurt per bowl and a small crusty wholemeal roll on the side.
SERVES 4
2 red onions, chopped
2 tbsp olive or sunflower oil
2 tbsp balsamic or red wine vinegar
400g can chopped tomatoes
1 tsp dried oregano
410g can red kidney beans, drained
300ml/ 1/2 pint water
1-2 tbsp barbecue-style sauce (e.g. HP) or a few dashes Worcestershire sauce
sea salt and freshly ground black pepper
1 Saute the onion in a large saucepan with the oil and 2-3 tbsp water for about 5 minutes until softened.
2 Stir in the vinegar and cook for 1 minute until evaporated. Add the tomatoes, seasoning and oregano. Bring to the boil then simmer for 10 minutes until reduced slightly.
3 Blitz half the beans in a food processor if you want a creamy texture, or crush with a potato masher or fork. Add all the beans to the pan with the water, and sauce to taste. Return to a simmer for 5 minutes then serve.
Slimmer's tip: Adding some water to the oil at the start of the recipe helps moisten the onions without the risk of them burning, but for a low-fat variation you can omit the oil altogether and cook the onion gently in a covered pan with about 4-5 tbsp water until softened.
This recipe has all the reds - onions, beans and tomatoes. This is good comfort food, a main-meal soup with oligosaccharide-rich onions and fibre-rich kidney beans.
To give the soup a creamy texture, puree or mash half the beans. Nice served with a small dollop of reduced-fat creme fraiche or low-fat natural yogurt per bowl and a small crusty wholemeal roll on the side.
SERVES 4
2 red onions, chopped
2 tbsp olive or sunflower oil
2 tbsp balsamic or red wine vinegar
400g can chopped tomatoes
1 tsp dried oregano
410g can red kidney beans, drained
300ml/ 1/2 pint water
1-2 tbsp barbecue-style sauce (e.g. HP) or a few dashes Worcestershire sauce
sea salt and freshly ground black pepper
1 Saute the onion in a large saucepan with the oil and 2-3 tbsp water for about 5 minutes until softened.
2 Stir in the vinegar and cook for 1 minute until evaporated. Add the tomatoes, seasoning and oregano. Bring to the boil then simmer for 10 minutes until reduced slightly.
3 Blitz half the beans in a food processor if you want a creamy texture, or crush with a potato masher or fork. Add all the beans to the pan with the water, and sauce to taste. Return to a simmer for 5 minutes then serve.
Slimmer's tip: Adding some water to the oil at the start of the recipe helps moisten the onions without the risk of them burning, but for a low-fat variation you can omit the oil altogether and cook the onion gently in a covered pan with about 4-5 tbsp water until softened.