Tomato, White Bean & Cauliflower Soup with Spaghettini

AS DEMONSTRATED ON CANADA AM

When we were growing up, making a quick and healthy meal meant adding to what already worked well. In most cases, it was building a dish on the prevalent go-to ingredients of pasta and tomato sauce. The cold cellar shelves were already neatly stocked with Mason jars of homemade tomato sauce and cupboard space was plentiful of dry pasta, so together they formed the basis for so many other tantalizing dishes. This one was one of them, which first comes together with an intoxicating sizzle of garlic followed by fresh ingredients that simmer gently until the heavyweights – beans and pasta – enter the pot for bulk. It’s a simple combination yet it’s filling enough to get the family through soccer practice, dance class or a bike ride.

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.

HIGH IN…FIBER
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.

6 Servings
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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