1½ tbsp extra-virgin olive oil
4 cloves garlic, sliced
½ cup chopped celery
2 cups chopped cauliflower florets
1 can (28 oz/796 mL) no-salt-added whole peeled tomatoes with purée or juice
3 cups reduced-sodium vegetable stock
½ cup red wine
1 tbsp no-salt-added tomato paste
1 can (19 oz/540 mL) no-salt-added cannellini beans (or white kidney or navy beans), rinsed and drained, divided
2 tbsp minced fresh sage leaves
3 tbsp chopped fresh basil
1 bay leaf
½ tsp sea salt
Freshly ground black pepper to taste
6 oz (175 g) whole-grain spaghettini*
Freshly grated Pecorino Romano cheese for serving (optional)
In a large pot, heat olive oil over medium heat. Add garlic and cook until lightly browned, about 2 minutes. Add celery and cauliflower and stir continuously until they start to soften, about 3 to 4 minutes.
In the meantime, pulse the canned tomatoes, along with purée, in the bowl of a food processor or blender until smooth and add to pot. Stir in broth, wine, tomato paste, half the beans, sage, basil, bay leaf, salt and pepper. Mash by hand the remaining beans and add to pot – this will add a bit of creaminess to broth. Bring to a boil.
Reduce heat to medium-low, cover and simmer for 20 minutes, stirring occasionally.
Over a small bowl, use your hands to break spaghettini into 1-inch (2.5-cm) pieces. Add to pot and cook for another 8 minutes, or until pasta is al dente, stirring occasionally. Remove and discard bay leaf. Ladle soup into bowls and serve hot with freshly grated cheese, if using.
There is a trio of fiber-rich foods packed into this soup – cannellini beans, cauliflower and whole-grain pasta. They alone provide 30 percent of the daily recommended intake of fiber. This soup is also low in fat and delivers a hefty amount of vitamin B1, vitamin C and protein.
40 min or less | Gluten-free* (replace with GF spaghettini) | Meatless
PER SERVING 316 CALORIES | 6 G TOTAL FAT (1 G SATURATED FAT) | 0 MG CHOLESTEROL | 276 MG SODIUM | 51 G CARBOHYDRATE | 13 G FIBER | 14 G PROTEIN
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