This is a real family favourite, and is packed full of goodness. It's one of the easiest ways to get some of your daily dozen, as it includes beans, fresh herbs, spices and vegetables.
its super-simple to whip together, and the soup itself is made from ingredients most of us will find in our kitchen cupboards. If you keep ready-diced frozen onions in the freezer, as I do, you won't even need to find a fresh one.
I've added a whole dried chipotle chilli here, but if you don't have one, dried chilli flakes will also work – otherwise, simply add an extra pinch of cayenne pepper.
Beans are packed with fibre, folate and phytates, which can help reduce the risk of stroke, depression and colon cancer. They're loaded with protein, iron and zinc, as you might expect from protein sources like meat, but legumes also contain concentrated nutrients, including potassium. Find out more @nutrition_facts.
For the soup
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