Directions:
- Heat 1 tablespon of the oil in a large pan. Add onion and 2 crushed garlic cloves. Cook for 3 minutes.
- Add chilli powder, ground coriander and ground cumin; fry for 1 minute.
- Add tomato paste, chopped tomatoes and vegetable stock. Bring to the boil, reduce the heat and simmer for 10 minutes.
- Add drained and rinsed four-bean mix and simmer for 5 minutes, then add shredded fresh basil and season well.
- Meanwhile, make the croutons: brush 2 lavash breads with 1 tablespoon olive oil. Sprinkle with seasoned pepper and cut into short 2 cm (3/4 inch wide strips. Bake in a moderate 180°C oven for 5 minutes or until crispy and golden. Serve with the soup.
- This recipe freezes well (without the croutons).
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 389.94 Kcal (1633 kJ) | ||
| Calories from fat | 56.7 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.3g | 10% | |
|---|---|---|---|
| Cholesterol | 0mg | 0% | |
| Sodium | 13277.66mg | 553% | |
| Potassium | 100.28mg | 2% | |
| Total Carbs | 67.75g | 23% | |
| Sugars | 1.13g | 5% | |
| Dietary Fiber | 2.87g | 11% | |
| Protein | 4.03g | 8% | |
| Vitamin C | 3.6mg | 6% | |
| Iron | 1mg | 5% | |
| Calcium | 23.7mg | 2% | |
| Amount Per 100 g | |||
| Calories | 338.97 Kcal (1419 kJ) | ||
| Calories from fat | 49.28 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.48g | 10% | |
|---|---|---|---|
| Cholesterol | 0mg | 0% | |
| Sodium | 11542.11mg | 553% | |
| Potassium | 87.18mg | 2% | |
| Total Carbs | 58.9g | 23% | |
| Sugars | 0.98g | 5% | |
| Dietary Fiber | 2.5g | 11% | |
| Protein | 3.5g | 8% | |
| Vitamin C | 3.1mg | 6% | |
| Iron | 0.8mg | 5% | |
| Calcium | 20.6mg | 2% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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