This is a super quick recipe to make. There’s virtually no prep, just cut an onion in half and slice it, then cook it with a bay leaf. Add the tomatoes, beans and stock and that’s it, yet it tastes delicious.
It’s packed with goodness from the lycopene in the tomatoes to the folic acid in the butter beans/lima beans. These beans are great at fixing the damage done to the DNA of our cells by oxygen molecules that have become very unstable. These unstable oxygen molecules, called free radicals, can attack cell membranes and even damage the DNA (genetic code) in the nucleus of the cell. Damage to DNA is the beginning of cancer.
The Recommended Dietary Allowance (RDA) of folic acid for adult women is 200 micrograms per day and increases to 400 micrograms per day for pregnant women. The RDA for adult men is 180 micrograms per day.
Here’s the super simple recipe. I’d love to hear how you get on making it. Let me know in the comments section below. Thank you! Oh, and don’t forget to share it with your friends and family using the buttons top left on this page.
Plant-Based Tomato and Butterbean Soup
- Large stock pot
- Wooden spoon
- Measuring jug
- Sharp paring knives
- 1 onion halved, then sliced
- 1 bay leaf
- 800 g cans chopped tomatoes
- 400 g can butterbeans drained and rinsed
- freshly ground black pepper
- 900 ml plant-based bouillon or stock
- Add 3cm/2inches of cold water to a large pot then add the onions and bay leaf. Sauté over a medium heat for 7-9 minutes until they're lovely and soft and transparent.
- Add the canned chopped tomatoes, can of butterbeans, drained to the pot with the stock and add the freshly ground black pepper.
- Stir then cook over a gentle hear for 10 - 15 minutes then serve as is, or puree if you prefer - remember to remove the bay leaf before you puree it!
If you’re just starting out on your plant-based journey then the following articles will help you.
How to get started on your plant-based journey to learn about the power plate. It was developed by Physicians Committee for Responsible Medicine and provides optimal health for you and your family and is brilliantly flexible so you can eat in a way that suits your taste and lifestyle whilst getting all the nutrients you need.
If you’re struggling to eat more whole grains everyday, check out my five tips to help you here: How to easily eat more whole grains everyday
And if you’d like to read more about the power of fibre and why it’s so good for you, then read my 5 fabulous reasons fill fibre You should also check out the information on page 10 in this PDF.
A typical food plan for the day may look like this:
Oatmeal/porridge for breakfast made with water or plant-based milks such as rice milk. Topped with fresh fruit such as sliced banana. Two slices of wholemeal toast, spread with 100% fruit jams. Read about my 7 of the best ever plant-based breakfasts
Water and/or tea or coffee, black or made with plant-based milks.
Mid morning snack of fruit, or read my post on 11 simple plant based snacks to enjoy at work
For lunch, how about a baked potato topped with veggie chilli, or soup and a salad. For ideas on sandwich fillings read my blog post on 7 inspiring plant based sandwich fillings for your lunch
For an afternoon snack remember to check out my suggestions here: 11 simple plant based snacks to enjoy at work
Now it comes to dinner. What’s quick to make, nourishing and doesn’t cost the earth? Try some of my delicious dinner recipes.
Let me know in the comments section below if you’ve found my post: Plant-Based Tomato and Butterbean Soup easy to make. I always love hearing from you!
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