Wednesday, 10 March 2010

Butter bean tofu vegetable soup with almond pesto

This is excellent soup for good taste and good health. Butter bean is low GI, high protein with bounds of fiber. Mixed it with tofu, all the fresh vegetables and olive oil makes it well balanced meal.

For soup
Butter bean: 300 gms boiled
Broccoli: 3-4 florets head
Onion: 1 small
Carrot: 1 small
Courgette: 1 medium
Mushroom: 4
Celery stick: 2-3
Tofu: 100gms
Tomato passata: 500gms
Garlic: 2 cloves
Green beans: handful
Freshly crushed pepper
Extra virgin olive oil
For almond pesto:
Garlic: 1 clove
Basil leaves: 20-25
Almonds: 10-12
Extra virgin olive oil: 2 table spoon or 1/2 cup if you are not watching your weight.

Ciabatta bread

Wash all the vegetables properly. Peel onions, garlic and carrot. Take the stem off beans.

Cut beans, broccoli, carrot into cubes. Boil the water and first boil the bean after 3-4 minutes add broccoli and carrot. Boil vegetables for only up to 80%. Do no over cook it.
Cut onions, celery, mushrooms, garlic, tofu and courgette. Finely chop garlic.
Heat the pan. Add 2-3 table spoon of extra virgin olive oil. Keep the heat on medium - low flame.
Add freshly crushed pepper, garlic and allow it to leave flavour for a minute. Take care the garlic doesn't turn brown. Add onions. Saute for a minute. Add celery and after another minute, add mushrooms.
After each minute add tofu, butter beanand courgette.
Add par boiled vegetables along with the vegetable stock.
Add tomato passata
and 1 cup of water.
Mix well. Add 2 table spoon of almond pesto in the soup. Add salt to taste and let the soup boil for 15-20 minutes on low flame without lid.
Drizzle extra virgin olive oil while serving.

Almond pesto:
Take almonds, garlic, basil leaves, extra virgin olive oil in a pestle or bowl.
Crush it with hand or hand blender.
Toast the ciabatta bread and apply thin layer of pesto on top.

Serve with soup. Taste excellent.

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