 tomato pasta bean soup tomato pasta bean soup rosie thu 2132025 1213 meals our take on a classic italian dish white beans red lentils and wholewheat pasta combine to make a hearty and satisfying soup that will provide your gut with a great amount of fibre boosting your immune system during the winter months method step 1 prep vegetables according to ingredients list step 2 cook onion carrot celery and garlic over a medium heat in the olive oil step 3 once softened add tomatoes tomato puree and bring up to heat simmer for 5 minutes slow cooking this mixture for a while will add flavour but isn t necessary step 4 add chopped capers dried herbs stock and lentils bring up to heat and simmer for 8 minutes step 5 add beans and pasta and simmer for another 8 minutes or until the pasta is cooked to your liking enjoy  chef gino s top tip fancy a little crunch if you have some stale bread make some croutons by drizzling with olive oil and putting in the oven at 180 c for 10 minutes or until crispy substitutions there are lots of options and swap outs for this recipe to tailor it for a range of diets and flavour preferences adding protein  any leftover meat you have from a roast or another meal will shred nicely into this soup use high protein pea or lentil pasta to add extra protein fry off some tofu or tempeh marinated in cumin and paprika and add to the soup after cooking adding fermented foods  a spoonful of miso will bring some amazing umami flavour to this dish don t put in any salt if you are using miso as it has a lot of sodium in it a small amount of cheese made with unpasteurised milk can be crumbled on top for some probiotic goodness reducing food waste  if you have any cherry or salad tomatoes left over in the fridge that have gone a bit soft pop them in a roasting tin with some garlic cloves olive oil and salt and roast for 30 minutes mash them up and add them to the soup off 480g chopped tomatoes 240g cannellini beans drained 120g dry red lentils rinsed 120g whole wheat spaghetti 1 brown onion diced 1 carrot diced 2 stalks celery diced 40g tomato puree 2 12 tbsp extra virgin olive oil 1tbsp capers chopped 18l low salt vegetable stock 1tbsp oregano 2tsp dried thyme 5g fresh basil to garnish sea salt and black pepper 6 40 calories 283 kcal 14 fat 7g 11 saturated fat 1g 5 carbs 45g 15 fibre 9g 32 sugar 8g n a added sugar 0g  protein 11g 22 sodium 454mg 20 calcium 67mg 6 iron 5mg 36 vitamin d 0ui  magnesium 29mg 7  