A fragrant citrus soup

Warm, fragrant, velvety and creamy, and packed with plant-based protein and fibre – this soup is perfect for a cosy evening meal when you fancy something that’s both tasty and nutritious. 

And the best bit? No cream and ready in about 30 minutes.

PORTIONS: 6 | PREPARATION TIME: about 30 mins

INGREDIENTS

• 3 tins of white cannellini beans (400 g each), drained and rinsed
• 2 tbsp extra virgin olive oil
• a large onion, chopped
• 2 carrots, sliced into rounds
• 1 stalk of celery, chopped
• 3 cloves of garlic, crushed or grated
• ¼ tsp red chilli flakes
• 3 tbsp lemon juice
• 1 tsp lemon zest
• 3 tbsp tahini
• 4 cups of vegetable or chicken stock
• ½ tsp salt + black pepper to taste
• a small handful of fresh dill or parsley
  

METHOD OF PREPARATION

1. In a large saucepan, heat the olive oil and gently fry the onions, carrots and celery for a few minutes.
2. Add the garlic and the red chilli flakes and stir for about 30 seconds.
3. Add the white beans and the stock. Leave to simmer for about 15 minutes, until the vegetables are tender.
4. Add the tahini, lemon juice and lemon zest.
5. Blend some of the soup or the whole lot — depending on whether you prefer a creamier or a more textured consistency.
6. Season with salt and black pepper and finish with fresh dill or parsley.

Why is this soup so good?

White beans It is an excellent source of plant-based protein and fibre. Fibre supports normal bowel function, promotes a feeling of fullness and helps blood sugar levels rise more gradually after a meal.

Carrots and celery They provide vitamins, minerals and plant compounds, whilst the variety of colours and vegetables increases the range of plant-based foods in the menu.

Tahini It contributes not only to the creamy texture, but also provides beneficial unsaturated fats, plant-based protein, calcium and magnesium.

The lemon It’s not just about taste! Vitamin C helps the body absorb non-haem iron from plant-based foods such as pulses.

Extra virgin olive oil It provides monounsaturated fats and polyphenols — a great foundation for a Mediterranean-style diet.

Fresh herbs They add even more flavour and a few micronutrients, without us having to rely on too much salt.

A little tip from a dietitian: The combination of beans + vegetables + tahini + olive oil This makes the soup much more filling than a typical vegetable soup. And the lemon adds a touch of freshness and helps the body absorb plant-based iron more effectively.

 One bowl = fibre + plant-based protein + healthy fats + lots of flavour.

Save this recipe for the next time you fancy something warm, comforting and nutritious.

NUTRITIONAL VALUES (approximately 1 serving)

• Calories: ~235–245 kcal
• Protein: ~11 g
• Fat: ~9 g
• Carbohydrates: ~32 g
• Fibre: ~8 g