Description
This low-fat recipe is the ultimate comfort food.
Ingredients
Scale
- 1 onion
- 6 cloves garlic (minced)
- 2 cans tomatoes (crushed)
- 120 grams whole grain lasagne noodles (If you can't find these, substitute fast cooking white lasagna noodles)
- 1 courgette (quartered lengthwise & thinly sliced.)
- 2 tsp Italian herbs
- 1 tsp dried oregano
- 2 cans cannellini beans
- 500 ml tomato sauce (aka Passata)
- 120 grams spinach (stemmed and chopped)
- 1 tsp sea salt (add more as needed)
- 1/4 tsp black pepper (add more as needed)
FOR THE CHEESY TOPPING
- 1/3 cup cashews (unsalted and raw if possible)
- 2 tbsp nutritional yeast
- 1/4 tsp garlic powder
Instructions
Sautée Aromatics
- 1. In a medium pot, over medium heat, cook onions and garlic, occasionally stirring until onions start to turn translucent. Be careful not to burn the garlic. Add water 1 to 2 tablespoons at a time as needed to keep the vegetables from sticking.
Start Soup
- 2. Add crushed tomatoes, lasagna noodles, zucchini, Italian seasoning, oregano and 3 cups of water to aromatics. Increase heat to high, cover, and bring to a boil. Reduce heat to low and simmer until lasagna noodles are nearly tender. Time will depend on that stated on the packet but it should be approximately 8-10 minutes.
Finish Soup
- 3. Add cannellini beans, passata and spinach. Cook until soup is hot and spinach has wilted, (about 3 to 4 minutes). Taste and add more seasoning as desired.
Make Cheesy Topping
- 4. Meanwhile, in a food processor or Nutri-bullet, blend cashews, nutritional yeast and garlic powder until very fine.
Serve
- 5. Ladle soup into bowls and sprinkle with the topping. Serve with fresh fruit of your choice.
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Category: Main Course, Soup
- Cuisine: American, Italian, Mediterranean
Nutrition
- Calories: 404
- Sugar: 9
- Sodium: 1742
- Fat: 6
- Saturated Fat: 1
- Carbohydrates: 75
- Fiber: 16
- Protein: 24